Fasting during Shravan is more than just tradition, it’s a spiritual reset for the body and mind. Many Hindus observe fasts in this holy month, dedicating their meals to sattvic foods that are pure, wholesome, and light on digestion. But if you’ve ever wondered what to eat during fasting (Hindu traditions) or felt drained after a day of fruit-only meals, you’re not alone.
Most people rely heavily on fruits during Shravan fasting. While fruits are nutritious, eating only them can lead to blood sugar spikes, hunger pangs, and nutrient imbalance. Instead, a better way to approach what to eat during Shravan fast is to combine tradition with balance — adding sattvic staples that give protein, fiber, and essential nutrients.
Here’s a detailed guide to healthy fasting food options you can include this Shravan.
Why Just Fruits Aren’t Enough During Shravan Fast
When you think of Shravan fasting food, fruits and dairy are usually the first options. They’re convenient, allowed, and light. But here’s the problem:
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Fruits are high in natural sugars → cause blood sugar spikes and energy crashes
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They’re low in protein → leaving you hungry soon after eating
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Limited in fibre → not enough to keep you full
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Lack certain essential nutrients for balance
This is why many feel weak, restless, or lethargic during fasting. The solution? Choosing sattvic foods that provide steady energy, balance, and nourishment while following Hindu fasting rules.
What Can I Eat in Shravan Fast?
Here are sattvic ingredients you can add to your fasting meals. Each one is vrat-friendly, light on digestion, and nutrient-dense — making your fast spiritually fulfilling and physically sustainable.
1. Kuttu (Buckwheat) Groats – Protein & Energy Booster
Kuttu (buckwheat) is one of the most popular and widely accepted fasting foods in India. Despite its name, it’s gluten-free and not related to wheat.
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Why eat it: Low GI, rich in protein, fibre, and minerals like magnesium. Keeps you full and stabilises blood sugar.
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How to use:
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Cook into a porridge with milk and jaggery.
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Prepare vrat-style khichdi with potatoes and cumin.
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Toss with cucumber and pomegranate for a light fasting salad.
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2. Kuttu (Buckwheat) Flour – The Vrat Essential
This flour is a staple during fasts, used for rotis, puris, and cheelas.
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Why eat it: Gluten-free, high in rutin (supports heart health), rich in fibre.
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How to use:
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Make soft rotis to pair with aloo sabzi.
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Whip up fasting pancakes with kuttu flour, banana, and milk.
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3. Raw Banana Flour – The Fibre-Rich Flour Alternative
Made from unripe bananas, this flour is sattvic and nutritionally dense.
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Why eat it: High in resistant starch, improves gut health, keeps you fuller longer.
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How to use:
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Make rotis or crepes with banana flour.
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Mix into laddoos with jaggery and dry fruits.
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4. Quinoa – A Modern Fasting Staple
Quinoa isn’t traditional, but perfectly fits as a healthy fasting food. It’s sattvic, gluten-free, and nutrient-rich.
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Why eat it: A complete plant protein, rich in fibre and minerals, low glycemic index.
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How to use:
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Make quinoa upma with vrat-friendly vegetables.
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Try quinoa kheer with milk, jaggery, and cardamom.
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5. Arrowroot Powder – Gentle on the Stomach
Arrowroot is light, cooling, and easy to digest, making it perfect for fasting.
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Why eat it: Grain-free, gluten-free, gut-friendly, provides clean energy.
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How to use:
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Make a smooth porridge with jaggery and milk.
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Use as a natural thickener in vrat soups.
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6. A2 Ghee – The Sattvic Superfood
A2 ghee, made from indigenous cow’s milk, is considered sattvic and is a must-have in vrat meals.
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Why eat it: Boosts immunity, aids digestion, provides healthy fats for energy.
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How to use:
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Drizzle over kuttu rotis or quinoa.
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Use for light tempering in vrat recipes.
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7. Makhana (Fox Nuts) – The Classic Vrat Snack
Makhana is one of the most common answers to “what can I eat in Shravan fast?” — and for good reason.
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Why eat it: Protein-rich, antioxidant-packed, light yet filling.
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How to use:
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Roast in ghee with rock salt and pepper.
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Simmer in milk with jaggery for creamy makhana kheer.
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Shravan Fasting Food Recipes at a Glance
| Ingredient | Healthy Benefit | Savory Recipe | Sweet Recipe |
|---|---|---|---|
| Kuttu Groats | Protein, fiber, minerals | Khichdi with potatoes | Porridge with jaggery |
| Kuttu Flour | Gluten-free, satiating | Roti with aloo sabzi | Banana pancakes |
| A2 Ghee | Digestion, immunity | Temper quinoa or veggies | Add to halwa/kheer |
| Quinoa | Complete protein | Quinoa upma | Quinoa kheer |
| Arrowroot | Cooling, light | Soup thickener | Arrowroot halwa |
| Raw Banana Flour | Resistant starch | Banana flour rotis | Banana laddoos |
| Makhana | Protein, antioxidants | Roasted snack | Makhana kheer |
Healthy Fasting Tips for Shravan
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Use sendha namak (rock salt) instead of table salt.
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Cook meals fresh daily — avoid leftovers.
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Balance fruits with protein-rich sattvic foods like kuttu, quinoa, and makhana.
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Stay hydrated with coconut water, herbal teas, and plain water.
The Bottom Line
Fasting doesn’t have to mean weakness or sugar crashes. By choosing sattvic staples like kuttu (buckwheat), quinoa, makhana, arrowroot, raw banana flour, and A2 ghee, you’ll enjoy balanced nutrition, stable energy, and better satiety — all while keeping your Shravan fast pure and meaningful.
This year, don’t just fast — fast smart with healthy fasting food that nourishes both body and soul.