Healthy Upvas Food List To Keep You Fit And Full

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Harsimran Kaur

71 articles

Thursday, 19-Jan-2023

10 Min Read

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Healthy Upvas Food List To Keep You Fit And Full

Is it the fasting time of the year? Are you wondering what to eat and avoid? 

The first time you decide to do fasting, one common question that arises in every mind is what to eat and avoid at this time. Also, when you ask from ten different sources, you get ten distinct answers leaving you confused. 

As the purpose of fasting is to power detox and cleanse your body and mind, it is essential to focus on your diet during the Indian fasting days. Though numerous food options are available, you should choose only the nutritional ones. So, read this blog to know the best and most healthy upvas food list.

Table Of Contents

1. Foods To Be Eaten And Avoided While Fasting

2. Popular And Healthy Upvas Food List

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

Foods To Be Eaten And Avoided While Fasting

11 Food Items To Eat During Fast

While preparing a list of items, you can eat during the fasting period, add these guilt-free things to it:

1. Grains and flours-  Kuttu ka atta (Buckwheat four), singhade ka atta (water chestnut flour), rajgira/chaulai ka atta (Amaranth flour), sama ke chawal (barnyard millet), sama ka atta (barnyard Millet flour), and sabudana (tapioca pearls) can all be a part of your diet during vrat. Phool makhana (fox nuts) is also a popular option.

2. Nuts - You can have all sorts of nuts during fasting, like almonds, cashews, peanuts, walnuts, melon seeds, pine nuts, raisins, and pistachios. They are also a crucial part of many weight loss diet plans if you want to follow one.

3. Oils -Ghee, vegetable oil, and peanut oil are the commonly used oils you can pick to cook food.

4. Spices - As far as the spices are concerned, many households use rock salt, cumin seeds and their powder, black pepper powder, and green cardamom.

5. Fresh herbs and seasoning agents – Ginger root, green chillies, coriander leaves, and lemon juice are the common seasonings you can add to your healthy upvas food list.

6. Fruits - You can have fruit while fasting to fill your stomach, like apples, grapes, bananas, papaya, pears, peaches, berries, and more.

7. Milk and dairy products - During the fasting season, you can doubtlessly consume dairy products such as milk, yoghurt, cottage cheese, fresh cream, butter, malai, and khoya/mawa.

8. Sugar - While preparing your healthy upvas food list, you can add raw sugar, jaggery, honey, and regular sugar.

9. Vegetables - During Navratris, only a few vegetables are permitted, and some of them are potato, arbi (colocasia), yam (jimikand), raw banana, raw papaya, lauki (bottle gourd), pumpkin, cucumber, and spinach.

10. Yoghurt - Yoghurt is the only sour item you can eat during vrat as a probiotic and a complete meal.

11. Miscellaneous – Apart from the above items, you can also have grated or powdered coconut and coconut milk.

Foods to Avoid During the Fast 

To ensure you have successful fasting days, avoid the following food items in your kitchen:

1. Flours and grains-  Flours you need to avoid during vrat is wheat in any form, rice and its flour, chickpea flour, sooji or semolina, refined flour, corn flour, millets and its flour like ragi, pearl millet and more.

2. Vegetables- Restrain yourself from using onions, garlic, eggplants, okra (bhindi), and other green veggies. 

3. Legumes and pulses- Say no to legumes and pulses during this period.

4. Spices- Avoid regular salt, turmeric, garam masala, curry powder, coriander powder, mustard seeds, and asafetida while preparing your fasting food. Here, some people use carom seeds, while others do not. So, you can use them as per your wish.

5. Miscellaneous-  Alcohol, eggs, and non-vegetarian foods are a big no during fasting.

Popular And Healthy Upvas Food List

Popular And Healthy Upvas Food List

During the fasting period, these are some popular food items you can consume to stay energetic all day: 

1. Potatoes

Potato is an excellent snack and meal option because it is high in complex carbs to keep you full for a long time. In addition, you can boil or cook potatoes in less oil if you do not want to eat unhealthy items. 

Avoid choosing processed potato chips from the market specially made for this time of year because it contradicts the idea of detoxification and fasting in the right spirit.

2. Cottage Cheese

Protein is vital during fasting, and cottage cheese is a great option. You can consume it as a cooked meal or a snack. All you need is some rock salt and coriander leaves.

3. Lauki

Lauki contains a lot of fibre, vitamin C, iron, and magnesium and is a wise choice for fasting. As it is high in water content, it is also beneficial for hydration. You can cook the vegetable in little oil and eat it at mealtime.

4. Pumpkin

Do you know that pumpkin is good for your heart and hence, the best fasting food? As it is high in fibre, potassium, and vitamin C, you can eat it as a meal or dessert by adding sugar and ghee.

5. Tomatoes

Tomatoes are technically fruits; you can have them while fasting. You can have them as juice or incorporate them into your meals. You can also make raita by combining yoghurt and chopped tomatoes.

6. Sabudana

A popular fasting item, sabudana is a healthy underrated food cooked in numerous ways. During the fast, you can use it to make khichdi, chaat, kheer, and chapati. Sabudana, also known as sago, is high in calcium, fibre, and vitamins and is an excellent item on the healthy upvas food list.

7. Kuttu

Fasting is also the time to avoid gluten products and feel lighter. Here, kuttu atta chapati is the best gluten-free option if you cannot have wheat chapati as a filling meal. So, consume them with ghee to reap the benefits of fibre, antioxidants, and proteins.

8. Singhada

Another option to have a heavy meal of the day is singhara chapati with cooked vegetables. It is also known as water chestnut and is high in vitamins and minerals. You can also use it to thicken other dishes.

9. Makhanas

Makhanas are low-calorie snacks you can eat at home or in the office throughout the day. They are high in calcium and are a good choice when you feel hungry. You can roast them with rock salt and store them for later.

10. Samak Rice

If you like rice, samak rice is your week's substitute. It is a healthier alternative to eating it as chapati, kheer, or simply as it is. To add a little flavour, you can garnish it with peanuts and curry leaves.

11. Arbi

Also known as colocasia roots, arbi is another nutritious fasting veggie on your healthy upvas food list. It is high in fibre and carbohydrates and will keep you full for longer.

12. Fruits

Fruit is a common item to have during vrat. You can consume them to detoxify naturally. Add them to a smoothie, cut them up, and take them as a snack whenever you crave something sweet. Making their kheer is another delicious option.

Dietitian’s Recommendation 

Fasting is when you have to keep your nutrition in check more than ever. So, ensure you get your daily nutrients from various sources. As a result, you will include more variety of foods that can provide you with nutrients and keep you healthy and energetic.


-Dietitian Lavina Chauhan 

The Final Say

Having nutritious food items while fasting will keep your body energetic and healthy. It will also remove toxins from the body. These light meals can be the right items to nourish the entire body during vrat.


1. Why take coconut water during fasting?

You must have at least one glass of coconut water each day of fasting because it is rich in electrolytes and help you stay hydrated for a long time.

2. Different ways to have bananas during fasting?

While fasting, you have limited food options, which you want to modify for taste. If you wish to eat bananas in different forms, you can have them in a salad or make a banana shake or smoothie to satisfy your taste buds.

3. Can fasting help to lose some weight?

Yes, fasting will help you lose weight when you stop using regular oils and follow a light diet. 

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