With the start of the auspicious month of Sawan, worshippers get ready to honor this holy season with utmost devotion and careful dietary consideration. In accordance with the fortunate Preeti and Sarvartha Siddhi Yog, the month of Sawan will begin on Monday, July 22, and end on Monday, August 19, this year. Observances of fasting and special diets are observed by devotees of Lord Shiva at this time.
To keep one’s religion and health in pristine condition during Sawan, one must be aware of which foods to eat and which to avoid. For a full rundown of Sawan’s traditional eating habits, including what to eat and what to avoid, have a look at the following information.

Sawan’s Holy Month holds significance
During the Hindu holy month of Sawan, followers of Lord Shiva engage in a number of rituals. Mondays (Sawan Somvar) are a popular day for fasting, when many people avoid drinking water and eating certain foods. In addition to praying and presenting sacrifices to Lord Shiva, some devotees go on pilgrimages or engage in elaborate ceremonies.
During Sawan, it is customary to “follow a Saatvik diet”—a vegetarian diet that prioritizes fresh, unprocessed foods.
Here are some recommended foods for Sawan observance.
The following foods have been recommended by qualified dietitians and certified educators, along with the health advantages they provide:

Fresh Fruits and Vegetables: Incorporate a variety of fresh fruits and vegetables into your diet. These foods are abundant in essential nutrients, fiber, and antioxidants. Opt for fruits such as bananas, apples, and pomegranates, along with vegetables like cucumber, pumpkin, bottle gourd, and spinach. They can be enjoyed as salads, juices, or cooked dishes.
Nuts and Seeds: Nuts and seeds provide healthy fats, protein, and essential minerals. Almonds, cashews, walnuts, flaxseeds, and chia seeds are all suitable choices. Soak them overnight, eat them in the morning, or garnish your meals.
Flax Seeds: Flax seeds are a tiny powerhouse packed with omega-3 fatty acids, enhancing heart health. They are also an excellent source of fiber, aiding in satiety and promoting gut health. You can add ground flax seeds to chutneys, curries, or salads.
Kuttu (Buckwheat): A substitute for grains like rice and wheat, often avoided during Sawan. Buckwheat is a beneficial source of complex carbohydrates, providing sustained energy and stable blood sugar levels. It is also rich in protein and fiber, promoting satiety and gut health.

Sabudana (Tapioca Sago): A staple during Sawan, sabudana offers readily available energy. Due to its high glycemic index, portion control is essential for diabetics. To slow down sugar absorption, pair sabudana with protein sources like lentils or nuts, as well as plenty of vegetables.
Samak Rice (Little Millet): This gluten-free grain is packed with nutrients like fiber, iron, and magnesium. Its high fiber content aids digestion and regulates blood sugar levels, making it suitable for diabetics.
Bottle Gourd (Lauki): A versatile vegetable that has a high water content and is low in calories and carbohydrates. It is also a beneficial source of vitamins and minerals, keeping you hydrated and nourished during fasting periods.
Foods to Avoid During Sawan
Non-Vegetarian Food: Refrain from consuming non-vegetarian foods such as meat, fish, and eggs. This period of fasting emphasizes spiritual practices and traditionally involves abstaining from all animal products. Avoiding these foods helps cleanse the body and mind, aligning with the sanctity of the month.
Onions and garlic: In many traditions, onions and garlic are excluded from the diet during Sawan fasts. These ingredients are believed to generate body heat and can potentially distract the mind from spiritual practices.
Excessive Oil and Spices: When preparing meals, aim to use minimal oil and spices. Excessive oil can result in stomach discomfort and a feeling of heaviness, while too many spices might lead to acidity or digestive issues. Opt for simple and light dishes to facilitate a smoother fasting experience. Focusing on easily digestible foods can help maintain comfort and balance throughout the fasting period.
Advice for Maintaining a Healthful Diet During Sawan

- Stay Hydrated: Drink plenty of water throughout the day. You can also include coconut water as an electrolyte.
- Avoid Skipping Meals: If not strictly fasting, eat smaller, more frequent meals to maintain energy levels and prevent blood sugar crashes.
- Include Healthy Fats: Sources like nuts, seeds, and avocados promote satiety and provide essential nutrients.
- Enhance Flavor with Spices: Use spices like cumin, coriander, turmeric, and ginger instead of relying on salt for added taste and potential health benefits.
- Eat a Variety of Foods: Consume a wide variety of fruits, vegetables, and whole grains, such as kuttu or Samak rice, to ensure a nutritious range of vitamins, minerals, and fiber.
By adhering to these dietary guidelines and observing the traditional practices, devotees can maintain their health and spiritual commitment during the holy month of Sawan.
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