Navratri is a time of devotion and spiritual cleansing, but it is also a period when millions across India modify their daily eating habits. While fasting can provide a reset for the gut, sudden feasting or choosing the wrong foods can cause bloating, acidity, or indigestion.

India Today spoke with Palak Nagpal, Clinical Nutritionist, and Dr. Daksh Sethi, Advanced Laparoscopic, Bariatric and Robotic Surgeon, to understand how festive fasting influences gut health and how to do it mindfully.

HOW FASTING SUPPORTS GUT HEALTH

“Fasting gives the digestive system a break,” says Nagpal. “Periods without food allow the gut lining to renew itself, reduce inflammation, and improve the balance of beneficial bacteria.”

Short fasting intervals can also regulate gut transit time, reducing constipation and bloating when food intake resumes. “When done correctly, fasting can ‘reset’ the gut, supporting smoother digestion and better overall gut health,” she adds.

Dr. Daksh Sethi explains that intermittent fasting practised during Navratri is similar to time-restricted eating. “It promotes autophagy, a process where damaged cells are cleared, which helps maintain the integrity of the gut barrier. This prevents leaky gut, supports immunity, and fosters a healthier gut microbiome.”

WHEN FASTING CAN HARM THE GUT

Not all fasting practices are beneficial. Nagpal cautions, “Breaking a fast with heavy, fried, or fatty foods can overwhelm the stomach and cause reflux or bloating. The gut is more sensitive post-fast, and rich meals can trigger discomfort.”

Dr. Daksh Sethi adds that the abrupt switch from fasting to feasting can overload the digestive system. “During fasting, enzyme and acid production slow down. When you suddenly eat oily or spicy food, the stomach struggles to cope, leading to acidity, bloating, or indigestion.”

He recommends breaking the fast gently. “Start with something light like buttermilk, fruit, or a small bowl of sabudana khichdi to ‘wake up’ the gut before heavier meals.”

NAVRATRI-APPROVED GUT-FRIENDLY FOODS

Both experts emphasise that making mindful food choices can help protect gut health.

• Light and digestible options: Fruits, lightly cooked vegetables, sprouts, and khichdi-like preparations

• Fibre-rich foods: Support regular bowel movements and healthy gut bacteria

• Clean cooking oils: Use ghee or cold-pressed oils in moderation; avoid reused oils

• Hydration: Drink plenty of water, coconut water, and herbal teas to reduce bloating

• Probiotics: Yogurt and chaas introduce good bacteria into the gut

Nagpal notes, “Avoid heavy, oily meals immediately after fasting. This allows the gut to adapt gradually and reduces gastrointestinal distress.”

FASTING TO FEASTING: HOW TO MANAGE THE SWITCH

Dr. Daksh Sethi highlights simple habits to prevent digestive problems

• Eat smaller, frequent meals instead of one large, heavy plate

• Chew food thoroughly to improve enzymatic digestion

• Stick to meal timings to support gut rhythm.

• Go easy on fried snacks like pakoras and vadas; opt for roasted or baked alternatives

• Include gut-soothing herbs such as ginger, fennel, or cumin to aid digestion

“These practices ensure that fasting benefits are not lost to post-fast feasting,” he says

IS YEARLY NAVRATRI FASTING SAFE?

For most healthy adults, festive fasting is safe and even beneficial. Nagpal points out, “When done mindfully, fasting can promote beneficial microbial changes and support digestive wellness.”

However, precautions are necessary

• Avoid breaking fasts with fried or fatty foods

• Don’t restrict calories too severely for long periods

• Stay hydrated and maintain fibre intake

• People with conditions like gastritis or IBS should consult a doctor before strict fasting

Dr. Daksh Sethi agrees: “Navratri fasting, when balanced with the right foods and hydration, is not just safe but can strengthen your gut in the long run.”

EXPERTS Q&A ON NAVRATRI FASTING AND GUT HEALTH

How does intermittent fasting during Navratri affect gut health and digestion?

It allows the gut to rest, promotes autophagy, and can rebalance the gut microbiome, improving digestion if broken mindfully.

Can switching between fasting and feasting trigger bloating, indigestion, or other gastrointestinal issues?

Yes. The sudden influx of heavy food after a fast can overwhelm the stomach and cause acidity, bloating, or reflux.

What foods or practices can help maintain a healthy gut while observing Navratri fasts?

Hydrate well, eat fibre-rich fruits and vegetables, include probiotics like yogurt, chew food slowly, and avoid oily or spicy dishes right after fasting.

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