Foods for fasting

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Extract from the article: Fasting, for its spiritual, detoxifying, or metabolic benefits, is now attracting the attention of many natural health enthusiasts. But fasting properly is not just about abstaining from food. The choice of foods before and after th

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Fasting, for its spiritual, detoxifying, or metabolic benefits, is now attracting the attention of many natural health enthusiasts. But fasting properly is not just about abstaining from food. The choice of foods before and after the fasting period plays an essential role in maintaining the body's balance.

Fasting, whether religious, therapeutic, or intermittent, requires more than just willpower. It is a real balancing act between deprivation and nutrition, where every meal counts. While temporary abstinence allows the body to regenerate, the foods consumed before and after the fasting period largely determine the benefits obtained. Here are the foods to focus on to support the body and avoid fatigue, dehydration, or deficiencies.

What to drink or eat during the fasting phase?

For fasting to remain “effective,” calorie intake must be avoided or at least very limited. For example, you can drink water, coconut water, green tea, light bissap or unsweetened herbal tea (ginger, lemongrass, mint), or coffee without sugar, milk, or cream (or very little) during certain fasts. This does not “break the fast.”

You should avoid any high-calorie or sugary foods or drinks during the fasting period if you want to remain in a “fasted” state.

So, during the fasting phase, the priority is hydration and calorie-free drinks, and above all avoiding triggering a strong metabolic response.

What to eat during the eating window?

When it comes to eating, it's a good idea to choose foods that provide protein to maintain muscle mass, satiety, and blood sugar stabilization; fiber, fruits, and vegetables for digestion, satiety, and intestinal health; high-quality fats (monounsaturated, omega-3) for overall health; and complex carbohydrates and whole grains to provide energy and avoid blood sugar spikes.

Some concrete examples: local brown rice, fonio, millet, sorghum, boiled yams, sweet potatoes, corn, beans, cowpeas, voandzou, fish, eggs, chicken, lean meat, gboma, gnatou, okra, cabbage, carrots.

Choose fresh fruits such as papaya, mango, orange, and watermelon for vitamins and fiber. 

What to avoid or limit

Even during the eating window, certain foods should be limited in order for fasting to be beneficial. These include ultra-processed foods, foods high in added sugars or saturated fats, sugary drinks, very sweet fruit juices, sodas, and fast food.

During the fasting phase, avoid any calorie intake that could “break the fast.”

Benefits of these foods to adopt

A nutrient-rich diet helps you tolerate fasting well and avoid cravings or imbalances. It helps preserve muscle, optimize satiety, and reduce excessive glycemic response after meals. This helps maximize the positive effects of fasting (metabolism, insulin, etc.) while limiting any unwanted effects. Poor nutrition during the eating window can negate some of the benefits of fasting.

Caution

Fasting should not be seen as a license to « eat anything » during the eating window. If you have any medical conditions (diabetes, pregnancy, etc.), consult a professional. It is important to stay well hydrated, even during the fasting phase.

Adapt your diet to your cultural context, financial and material resources, and your body.

Raymond DZAKPATA (Source : Health Shot & Hopkins Medicine)