Fasting days work best when the digestive tract needs a pause to clear what has been eaten. A nutritionist explains that along with the fiber found in vegetables and fruits, whole grains, cereals, and clear liquids also play a key role on these days.
Vegetables and fruits supply fiber, but it isn’t necessary to overdo sweet fruits or heavy cereals. Hydration matters more than people realize—water, unsweetened herbal teas, and fruit drinks without added sugar can help move residues through the system. Even in cases of constipation, simply increasing fluid intake can accelerate clearance. Dried fruit infusions, like apricots and prunes, can support the urinary system, and soups made from vegetables along with broccoli, cauliflower, zucchini, and pumpkin add variety and beneficial minerals. Foods rich in potassium naturally have a diuretic effect, helping the body eliminate substances more quickly. It is often best when meals are liquid or very soft and warm, since warm foods tend to stimulate enzyme activity and ease digestion, making the body work more efficiently during fasting periods.
The expert stressed protecting the gastrointestinal tract by avoiding spicy, salty, and fatty foods on fasting days. There is also a strong recommendation to minimize preservatives, artificial colors, and flavor enhancers in the diet to reduce unnecessary load on the digestive system.
Spicy dishes, salty items, sweet foods, and fatty fare should be limited because salt can retain fluids and sweets can aggravate discomfort. Spicy foods may irritate already sensitive internal organs, while fatty foods place extra demand on the gallbladder, pancreas, and liver. Reducing additives and processing helps lighten the burden on the liver. The aim of fasting, so to speak, is to give the internal organs a rest and keep them functioning well during days of lighter eating. When the fast ends, food can be reintroduced gradually and with care, allowing the digestive system to adjust smoothly.
January 5 marks International Fasting Day, a designation that began in 2018. The observance encourages choosing foods that are unlikely to cause harm during this period and emphasizes mindful, gentle nourishment rather than heavy or processed options.
Former nutritionist explains ways to spot hidden sugars in products, helping people make better choices for fasting and non-fasting days alike.