Religious fasting is a significant change in a person’s diet, and when followed for a long time, it has an impact both on the nutritional status and health of the person who is fasting. According to research, the effects of religious fasting on health are mainly positive. When it comes to nutrition, however, there are certain nutrients whose deficiency can also be significant. To avoid such deficiencies in important nutrients, there are simple ways in which we can improve the nutritional value of our meals during religious fasting. But before we talk about them in detail, there is another important question that needs an answer: Can everyone fast?
Is fasting safe for everyone?
All healthy people can fast. Certain groups of people with increased needs in some nutrients such as children, teens, professional athletes, pregnant and lactating women and older people may require more caution and specific dietary adjustments in order to cover these needs.
However, people with specific health issues, are advised to fast under the guidance of a dietitian and only after they have been given the green light by their doctor. People with diabetes, serious anemia, osteoporosis and renal disease should talk to their physician before they begin fasting.
As mentioned already, there are certain nutrients whose intake could be significantly reduced during fasting periods due to the absence of meat and dairy products. Thankfully, there are ways to ensure their sufficient intake from other sources. Let’s have a look at these nutrients and find out how you can ensure their adequate intake during fasting.
Possible nutrient deficiencies during religious fasting
Protein
Milk, yogurt, eggs and meat are not the only foods that provide us with protein. Our best protein-carrying friends during fasting are pulses (beans, lentils, chickpeas, etc.). They are rich in protein and completely fat-free. Combined with grains, cereals or nuts, they can create meals with high biological value proteins, similar to animal proteins. Soy products like tofu are also a good source of plant protein. Vegetables also contribute to our daily intake with a small amount of protein.
Iron (Fe)
There are many plant-based sources of iron that we can use. Pulses are one of them with lentils, white beans and kidney beans being the top choices. Sesame seeds and tahini are also rich in iron. Other sources include soy beans, sun-dried tomatoes, peanut butter, pumpkin seeds, cashew nuts, goji berries, molasses, spinach and dried herbs like parsley and chives. There are also many fortified products that you can choose like breakfast cereal and grain products.
Bear in mind that there is a significant difference between animal and plant products in terms of the quality of iron that you can get from them. Iron derived from plant-based products does not have the same absorption by the human body as the iron found in animal products. In order to maximize this absorption, there are two things we can do:
- Consume iron-containing meals with good sources of vitamin C, like red peppers, oranges and orange juice, broccoli, strawberries, kiwi fruit, etc.
- Avoid simultaneous consumption with some products that contain certain phytochemicals that inhibit iron absorption. Examples of such products are coffee, tea, cocoa and oregano.
Calcium (Ca)
This is the most common nutrient deficiency found by researchers after a fasting period. This does not have to be the case however, because the common calcium sources which are dairy products can be substituted by plant sources like sesame seeds, tahini, chia seeds, tofu, grape leaves, carob flour, almonds, kale, flaxseed, soy flour and white beans.
A better absorption of calcium can be achieved by avoiding consumption of calcium sources together with foods that contain oxalic acid such as spinach, beetroots, tea, cocoa, peanuts and chocolate.
Vitamin B12
Our main sources of this vitamin are animal products. However, it is also abundant in seafood which is usually allowed during fasting periods. Fortified breakfast cereal is also a good choice in case seafood is not allowed.
A few additional thoughts on the act of religious fasting
Fasting is a personal religious choice and it should be respected unconditionally. We should never judge how or when a person decides to fast. Without any judgmental intention, the following is just my personal opinion on the act of fasting.
For most religions fasting is a symbolic act of self-restraint which is supposed to be leading to better self-control over impulses, emotions and desires. Fasting is a ritual of purification not only for the body but also, and maybe most importantly, for the soul. With that in mind, the period of fasting should be practiced as a means of self-examination on many areas of one’s life.
Nutritionally, the focus shouldn’t be just on what kind of foods we eat, but also on quantities, on choosing healthy ingredients and cooking methods, on when and how we eat, on possible food addictions, on a healthy relationship with food. We should regard fasting as an opportunity to check our thoughts, our behavior towards others, our ideas, our relationships. Change, whether it involves dietary habits or any other area of our lives, is only feasible when it is done consciously and with a purpose. That’s how it becomes an act of self-improvement. And I think that’s the essence of fasting in any religion.
Are you in the habit of fasting? Which are your common food choices during this period? Please, share your thoughts and experience with fasting in the comments below.
