Navratri Vrat Food & Rules - 9 Days Falahar

Navratri Fasting - An Overview

Navratri means nine nights dedicated to the nine forms of Maa Durga. Devotees observe fasts ranging from a strict nirjala vrat to one falahar meal a day, or simply giving up grains, salt and tamasic foods. The aim is to purify body and mind while invoking the blessings of the Goddess. Throughout the nine days, food is limited to falahar - fruits and special fasting ingredients.

What to Eat During Navratri

Allowed Navratri vrat foods:

All fruits and fresh fruit juices
Kuttu atta (buckwheat), singhara atta (water chestnut) and rajgira (amaranth)
Sabudana, makhana and samak rice (barnyard millet)
Potato, sweet potato, pumpkin, arbi and bottle gourd
Milk, curd, paneer, ghee and dry fruits
Sendha namak, cumin, green chilli, ginger, black pepper and coriander

Eat fresh, light meals and keep yourself well hydrated across the nine days.

What to Avoid During Navratri

Avoid these for all nine days:

All grains and cereals - wheat, rice, maida, besan, corn and oats
Regular table salt (use only sendha namak)
Onion and garlic and all tamasic foods
Non-vegetarian food, eggs, alcohol and tobacco
Common pulses and dals
Packaged, fried and stale junk food

Many families also avoid cutting hair and nails and keep a sattvic, peaceful home through the festival.

Sample Navratri Falahar Dishes

Tasty and nourishing vrat dishes for nine days:

Samak rice pulao or kheer with vegetables or milk
Kuttu ki puri or singhara atta cheela with aloo sabzi
Sabudana khichdi and sabudana vada
Vrat ke aloo with jeera and sendha namak
Makhana kheer and dry fruit ladoo
Lauki halwa, fruit raita and curd

Rotate dishes daily so the diet stays varied, balanced and easy to digest.

Navratri Vrat Rules (Niyam)

1. Take a sankalp on the first day for the type of fast you can sustain. 2. Light a akhand jyot or daily lamp before Maa Durga and recite the Durga Chalisa or Saptashati. 3. Keep the home and kitchen clean and sattvic; cook only vrat food. 4. Maintain truth, calmness and brahmacharya (restraint) during the nine days. 5. On Ashtami or Navami, perform Kanya Pujan and feed young girls before ending the fast. Do not over-fast, listen to your body and stay nourished.

Tips to Stay Healthy and Medical Caution

Eat small meals through the day rather than one heavy meal, and choose roasted or boiled over deep-fried falahar. Drink water, coconut water, milk and fruit juices to avoid weakness and acidity. Diabetics, those with low BP, pregnant and nursing mothers, children and the elderly should keep a light fruit-and-milk routine or avoid strict fasting, and consult a doctor first. If you feel faint or unwell, break the fast gently and rest.

Frequently Asked Questions

What can we eat during Navratri vrat?+

Fruits, milk, curd, sabudana, makhana, samak rice, kuttu and singhara atta, potato and other vrat vegetables cooked with sendha namak, and dry fruits are all allowed.

Is samak rice allowed in Navratri fasting?+

Yes. Samak (barnyard millet) is not a true grain and is widely eaten during Navratri as pulao or kheer. It is a popular and filling falahar option.

Can we eat onion and garlic in Navratri?+

No. Onion and garlic are tamasic foods and are strictly avoided during Navratri. Vrat dishes are seasoned with sendha namak, cumin, ginger, green chilli and pepper instead.

How can I stay energetic during nine days of fasting?+

Eat small frequent falahar meals, include fruits, milk and dry fruits, and stay hydrated with water, coconut water and juices. Prefer roasted or boiled food over deep-fried.

What is Kanya Pujan in Navratri?+

Kanya Pujan is the worship and feeding of young girls as forms of the Goddess, done on Ashtami or Navami. Many devotees break their nine-day fast after this ritual.

Who should avoid strict Navratri fasting?+

Diabetics, those with low BP or acidity, pregnant and nursing mothers, children and the elderly should keep a light fruit-and-milk routine and consult a doctor before fasting.