Chaitra Navratri 2023: Tips to keep acidity, constipation at bay while fasting

It is common for people to have acidity and constipation issues while fasting during Navratri. Here are expert tips on how to take care of gut health.

The nine-days of fasting has begun with Navratri today (March 22, 2023). Maa Durga devotees follow a restricted diet during their fast and avoid regular salt, wheat, rice and many other foods and only take falahaari diet. Fasting during Navratri has incredible benefits for your body and mind. Not only it helps detox the liver but also cut down stored fat which can help in weight loss. However, eating deep-fried foods or not including enough fibre or probiotics in your diet can reverse the benefits and lead to gut issues like acidity and constipation. Eating citrus fruits on empty stomach can lead to acidity while not having enough water or hydrating foods can lead to constipation. (Also read: Chaitra Navratri 2023: Vrat-friendly tikki recipes to savour)

Fruit Chaat: A colourful and refreshing fruit chaat can make for a great snack during Navratri. You can mix together diced fruits like apples, bananas, and pomegranates, and sprinkle some rock salt and chaat masala for flavour. (Unsplash)

What is acidity and constipation

Acidity or Gastroesophageal reflux disease (GERD) occurs when stomach acid repeatedly flows back into esophagus. This can irritate the lining of your esophagus. Constipation on the other hand happens due to inadequate consumption of water. It is a condition in which one may have fewer than three bowel movements a week or the stools are too hard, dry or lumpy.

Adding adequate water, fruits, fibre, vegetable, probiotics can help relieve these gastronomical issues.

Tips to control acidity and constipation while fasting

During Navratri fasting, our eating habits may change and some of us may consume oily and fatty foods that can wreak havoc with our digestive systems. Also, some of us may be overeating high-fibre foods and not having enough water which could lead to constipation.

Sonia Bakshi, Nutritionist and Founder DtF suggests following tips while Navratri fasting:

1. Avoid citrus fruits

Eating citrus fruits like oranges, grapefruit and lemons on empty stomach while fasting can lead to acidity. Instead of these one should try having banana, chikoo and melon which are soothing for the gut.

“Citrus fruits like lemons, oranges, tangerines, and grapefruit are very acidic. Eating many of these during your eating window may cause you to experience acid reflux when fasting,” says Mansi Gulati International face yoga expert, Manasvani.

2. Stay hydrated

It is important to stay hydrated during your fast. Warm or hot water rather than cold water can help while you are fasting. Also, it is advised to drink water in small quantities or sips than filling your tummy with a large quantity of water at once. Drinking huge amounts of water in one go can aggravate bloating and acidity issues.

“Keeping yourself hydrated throughout the fast promotes healthy gut, prevents constipation and builds up good health. Remember to sip water in small quantities to prevent severe acidity. Liquids such as coconut water, Buttermilk with jeera powder, Jeera water, lime juice can maintain natural cooling in the body,” says Priya Palan, Dietitian, Zen Multispecialty Hospital, Chembur, Mumbai.

3. Healthy drinks

During fasting, include beverages like buttermilk and cold milk as they can soothe and keep the stomach cool. Also drinking coconut water helps to balance the pH levels and is effective in flushing the harmful toxins from the body.

4. Fasting-friendly fruits

Prefer fruits like banana and muskmelon. Banana contains high levels of potassium, which is known to combat and prevent acidity. It also contains fibre, which is good for the body during fasting. It also helps to keep the pH levels in the body balanced. Similarly, muskmelon also helps to fight acidity.

5. Exercising

Workouts during fasting can energise you and keep your bowel movements smooth by boosting blood flow to the abdomen.

6. Add high-fibre foods

Focus on foods high in fibre as they help in preventing constipation because they promote better bowel movement. Food items like Rajgiri ka atta, kuttu ka atta (buckwheat flour), samak ke chawal, makhana (fox nuts) provide the much-needed fibre.

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