Fasting is the practice of abstaining from food and drink for periods of time. It is a practice that has been undertaken for health, religious, spiritual or political reasons across many cultures and time periods. Different types of fasting allow for different amounts and types of food and drink during the fasting period. Understanding what can and cannot be consumed during fasting periods is important to adhering to fasting practices and reaping their intended benefits. This article will provide an overview of common fasting practices and the foods and beverages that are acceptable to consume during different types of fasting.
Reasons for fasting
Some of the main reasons people engage in fasting include:
- Religious or spiritual purposes – Many religions and spiritual practices incorporate some form of fasting. This includes Islam, Christianity, Judaism, Hinduism, Buddhism and more. Fasting is seen as a way to grow closer to God, show devotion, atone for sins, develop self-discipline and control desires.
- Health and weight loss – Fasting is thought to provide health benefits like improved blood sugar control, reduced inflammation, enhanced heart health, anti-aging effects and weight loss. Intermittent fasting and time-restricted eating are popular dieting approaches.
- Cleansing and detoxification – Some utilize fasting as a way to eliminate toxins and give their digestive system a rest.
- Mental clarity and focus – Fasting is said to increase mental alertness, focus and clarity.
- Political protest – Fasting has been used as a nonviolent form of political protest by figures like Mahatma Gandhi and the suffragettes.
The foods and beverages allowed during fasting depend on the specific type of fast being undertaken. Here is an overview of common fasting approaches and what can be consumed during each:
Water fasting
Water fasting, also referred to as a total fast, involves consuming nothing but water for a specified period of time. Other beverages, food, supplements and calories are restricted. Water fasts typically range from 24-72 hours, but can go on for longer periods under medical supervision.
Acceptable during water fasting:
- Water – Plain, carbonated, flavored
- Unsweetened tea and coffee (optional)
- Minimal lemon/lime juice for flavor (optional)
Not allowed:
- Solid foods
- Juices
- Milk
- Sweetened drinks
- Alcohol
- Calorie-containing supplements
Water fasting should only be undertaken with caution under medical supervision. It provides no nutrients, so should not be maintained beyond 3-5 days.
Juice fasting
Juice fasting, also called juice cleansing, is a type of fasting where no solid food is consumed, only vegetable and fruit juices. Some also allow vegetable broths. Juice fasts typically last from 1-3 days, but some go longer.
Acceptable during juice fasting:
- Fruit and vegetable juices
- Vegetable broth
- Water
- Herbal tea
- Lemon water
Not allowed:
- Solid foods
- Milk and non-vegetable broths
- Sweetened or carbonated beverages
- Protein powders or supplements
- Coffee and tea
- Alcohol
While juice fasting does provide nutrients from the juice, it lacks protein and should not be done more than a few days.
Intermittent fasting
Intermittent fasting (IF) involves alternating cycles of fasting and eating within a defined time schedule each day or week. Some popular approaches include:
- 16/8 method – 16 hours fasting, 8 hours eating window each day
- Alternate day fasting – Fast every other day
- 5:2 diet – 5 days normal eating, 2 days restricted feeding of 500-600 calories
During the fasting periods of intermittent fasting only calorie-free drinks are allowed. On eating days, no foods are off limits.
Acceptable during fasting periods:
- Water
- Unsweetened tea and coffee
- Broth
- Diet soda (in moderation)
Not allowed:
- Calories from solid foods, juices or other drinks
Intermittent fasting allows normal eating on designated non-fasting days. It can be sustained long-term and may aid weight loss and metabolic health when combined with healthy eating on non-fasting days.
Time-restricted eating
Time-restricted eating (TRE) is a type of daily intermittent fast where eating is limited to set number of hours, usually 6-8 hours per day. The remaining 16-18 hours involve fasting from calorie intake. Black coffee, tea, water and calorie-free beverages are allowed during the fasting period.
Acceptable during fasted hours:
- Water
- Unsweetened tea and coffee
- Diet soda (in moderation)
- Broth
Not allowed:
- Calories from food or other beverages
No foods are off limits during the designated eating window. TRE may aid weight loss and metabolic health. It is sustainable long-term.
Fasting for religious or spiritual reasons
Many religions and spiritual traditions incorporate fasting into their practices. Acceptable foods and beverages can vary based on the specific purposes and rules of each fast.
Christian fasting
During Christian fasting periods such as Lent, foods are restricted rather than eliminated entirely. Some common guidelines include:
- No meat
- No animal products (vegan)
- Only one moderate meal per day
- No snacks between meals
Drinks, fruits, vegetables, plant-based proteins, nuts, seeds, and whole grains are commonly permitted. Precise fasting guidelines may differ between Christian denominations.
Jewish fasting
Jewish fasts such as Yom Kippur and Tisha B’av involve complete food abstinence, often for 25 hours. Even water and medicine are restricted on the strictest fasts. consumption resumes after sundown the following day. Other minor Jewish fasting days permit foods like grains, fruits, vegetables eggs and dairy.
Hindu fasting
Fasting varies among Hindus based on personal spiritual beliefs and practices. Complete avoidance of food and drink or restrictive diets like fruit and milk fasts are commonly undertaken for rituals, festivals, penance or purification.
Islamic fasting
During Ramadan, Muslims fast from dawn till dusk each day. All foods and drinks including water are prohibited. After sunset, modest meals called Iftar are eaten. Suhoor meals before dawn also permit Islamic fasting adherents to eat and drink ahead of the fast.
Buddhist fasting
Buddhist fasting rituals commonly entail avoidance of meat, alcohol and rich foods for a period of time. But other foods and drinks including fruits, vegetables and grains are permitted so long as they are eaten in moderation without indulgence.
Medical fasting
Fasts may also be prescribed by physicians or before surgery and other medical procedures. Guidelines are provided by the healthcare provider and aim to clear digestive contents or achieve other desired effects. Allowed foods and drinks depend on the purpose but commonly include:
– Clear liquids – Water, broth, clear juices, black coffee, herbal tea
– Light, low-fiber foods – Popsicles, gelatin, eggs, meat, dairy
– Avoidance of heavy, fatty, spicy or fried foods
What can be consumed during the most common fasting approaches?
Type of Fast | Allowed | Not Allowed |
---|---|---|
Water fast | Water, unsweetened tea and coffee, minimal lemon/lime juice (optional) | Solid foods, juices, sweetened beverages, supplements |
Juice fast | Fruit & vegetable juices, broths, water, herbal tea, lemon water | Solid foods, sweetened/carbonated drinks, milk, coffee/tea |
Intermittent fasting | Water, black coffee/tea, broth (fasting period) | Calories from food or beverages (fasting period) |
Time restricted eating | Water, black coffee/tea, broth (fasting hours) | Calories from food or drink (fasting hours) |
Religious fasts | Depends on specific fast | Depends on specific fast |
Medical fasts | Clear liquids, light foods per doctor instructions | Heavy, fatty, spicy, fried foods |
General tips for beverages during fasting
To adhere to a fast and remain adequately hydrated, these beverage tips can help:
- Drink plain or infused water, a minimum of 2 liters per day
- Moderate unsweetened tea and coffee are usually permitted. Limit to 1-2 cups per day.
- Broth and bouillon provide sodium and other electrolytes when fasting.
- diet soda, in moderation, can aid fasting for some but may stimulate hunger or cravings.
- Boost plain water with small amounts of lemon, lime, cucumber or mint for flavor.
- Avoid sweetened drinks, juices, alcohol and milk when fasting. Even small amounts can stimulate insulin.
- Take care not over-consume zero or low-calorie drinks. Excess consumption may cause gastrointestinal issues.
- Seek medical advice before fasting longer than 3 days or if on medications.
Conclusion
The foods and beverages that can be consumed during fasting vary based on the specific type of fast undertaken, for purposes ranging from health to religious devotion. Water fasts and intermittent fasting allow only calorie-free drinks like water, black coffee and tea. Juice fasts permit vegetable and fruit juices but restrict foods. Religious fasting often incorporates some food restrictions while still permitting foods like fruits, vegetables, grains and dairy. Fasting under medical guidance provides specific diet guidelines to achieve desired health goals while restricting intake. Being aware of what is allowed and prohibited for the fasting method you undertake is key to following fasting plans, avoiding undue hunger and remaining adequately hydrated and nourished. With appropriate precautions for more restrictive fasts, fasting can be incorporated in a healthy way for many people.