Sawan Somwar: List of foods to eat and avoid

Sawan, also known as Shravan, is a highly auspicious month in the Hindu calendar. Devotees observe fasts, particularly on Mondays, known as Sawan Somwar, dedicated to Lord Shiva. Fasting during this period is believed to bring spiritual growth and blessings. It is essential to follow a proper diet during this fast to maintain health and energy. Here is a comprehensive guide on what foods to eat and avoid during Sawan Somwar fasts.
Foods to eat during Sawan Somwar fast
Fruits
Fruits are a staple during fasting. They provide essential nutrients and keep the body hydrated. Popular choices include bananas, apples, oranges, papayas, and melons. These fruits are rich in vitamins, minerals, and fibre, aiding in digestion and providing energy throughout the day.
Dairy Products
Dairy products like milk, yoghurt, paneer, and buttermilk are excellent sources of protein and calcium. They help keep the stomach full and provide necessary nutrients. A glass of milk or a bowl of yoghurt can be very refreshing and fulfilling during the fast.
Sabudana
Sabudana is widely consumed during fasts. It is a rich source of carbohydrates, providing instant energy. Sabudana khichdi, a popular dish made with tapioca pearls, peanuts, and potatoes, is easy to digest and keeps you full for longer periods.

Nuts and Seeds
Almonds, cashews, walnuts, and pumpkin seeds are excellent snack options. They are packed with healthy fats, proteins, and fibres. A handful of mixed nuts can provide sustained energy and curb hunger pangs.
Potatoes and Sweet Potatoes
Potatoes and sweet potatoes are versatile and can be prepared in various ways. They are high in carbohydrates and provide energy. You can have them boiled, roasted, or as a part of dishes like aloo sabzi or sweet potato chaat.
Buckwheat Flour (Kuttu Ka Atta)
Buckwheat flour is commonly used during fasting periods. It is gluten-free and rich in proteins, vitamins, and minerals. You can prepare buckwheat chapatis or pancakes to keep your meals nutritious and filling.
Samak Rice
Samak rice is a type of millet that is light and easy to digest. It is a good alternative to regular rice during fasting. You can make Pulao or Khichdi using samak rice, combined with vegetables like potatoes and peanuts.
Sendha Namak
During Sawan Somwar fasts, regular salt is avoided. Instead, rock salt, also known as sendha namak, is used. It is pure and unprocessed, making it suitable for fasting. Rock salt aids digestion and helps maintain electrolyte balance in the body.

Foods to avoid during Sawan Somwar fast
Grains and Cereals
All grains and cereals, including wheat, rice, oats, and barley, are to be avoided during the fast. These are replaced with fasting-friendly alternatives like buckwheat flour and samak rice.
Non-Vegetarian Food
Non-vegetarian foods, including meat, fish, and eggs, are strictly prohibited during Sawan Somwar fasts. The focus is on a vegetarian diet to maintain purity and spiritual discipline.
Regular Salt
Regular table salt is avoided during the fast. Instead, sendha namak is used. Regular salt is processed and may contain additives, which are not suitable for fasting rituals.
Processed and Packaged Foods
Processed and packaged foods often contain preservatives, additives, and hidden grains. It is best to avoid these and stick to natural and fresh ingredients to maintain the sanctity of the fast.
Garlic and Onions
Garlic and onions are typically avoided during fasting as they are believed to generate heat and are considered tamasic (inducing lethargy) in nature. Fasting meals focus on sattvic (pure and light) foods.
Legumes and Lentils
Legumes and lentils, including beans, chickpeas, and peas, are not consumed during Sawan Somwar fasts. These are replaced with lighter alternatives like potatoes and tapioca pearls.
Alcohol and Caffeine
Alcohol and caffeinated beverages like tea and coffee are avoided. These can dehydrate the body and are not conducive to the fasting regimen. Herbal teas and fresh fruit juices are better alternatives.
Certain Vegetables
Certain vegetables like tomatoes, brinjals (eggplants), and leafy greens are avoided during fasting. The preference is given to root vegetables and those that are easy to digest and provide ample energy.
Sample Sawan Somwar fasting menu
Morning

Lunch

Evening

Dinner

Before Bed

Observing Sawan Somwar fasts can be a deeply spiritual and fulfilling experience. It is essential to focus on nutritious and light foods to maintain energy levels and ensure that the body gets the required nutrients. Avoiding certain foods helps in keeping the fast pure and aligned with traditional practices. By following these guidelines, you can ensure a healthy and spiritually enriching fasting period during Sawan Somwar.
(Images courtesuy: Canva)