Religious Fasting, Nutrition & Health: How they are connected

An in-depth look into the act of fasting for religious purposes and the ways it affects our nutrition status and overall health.

Articles, Health, Nutrition
Fasting

Whenever you decide to make a change in your eating habits, your body enjoys or suffers the consequences, depending on the nature and the extent of this change. When this change is significant and to a certain extent, your body reacts and responds accordingly and most of the times it sends signals which you may or may not realize. Fasting is one of these changes that many people decide to do and sometimes for a prolonged period of time. But how does this abrupt change in one’s diet affect their health? And before we even get to this, what exactly counts as “fasting”?

What is fasting?

Fasting is the willing abstinence from some or all kinds of food for a selected period of time. It is usually practiced as a religious observance but it can also be done for other purposes like medical or as a means of weight loss.

Types of fasting

Diagnostic or medical fasting: Abstinence from food and drink is sometimes required prior to medical procedures or diagnostic tests. Food consumption could cause the elevation of several blood indexes and it could cause possible complications in operative procedures especially when done under general anesthesia. An absolute fast, also referred to as dry fasting, is sometimes needed in some medical cases where the gastrointestinal tract needs to completely rest.
Intermittent fasting: A term used for a variety of diet plans based on alternate periods of eating normally and fasting, used primarily for weight loss, fitness and wellness purposes.
Religious fasting: A ritual practiced by many religions including Christianity, Buddhism, Hinduism and others. The length of the fasting period and the specific foods or drinks that the adherents should refrain from vary. In most religions, fasting is associated with the purification of the body and soul and the period of fasting is accompanied by prayer, meditation or similar rituals. This is the type of fasting that we will look into in this post.

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Common characteristics of religious fasting

Every religion has its own periods of fasting throughout the year. The Orthodox Christian Religion for example, has three major periods of fasting in the yearly calendar: a 40-day period before Christmas, a 48-day period before Easter also known as Lent and a 15-day period before the Assumption which is celebrated on August 15^th. The Catholic Church also requires fasting and abstinence on various times through the year.

In terms of food choices, however, fasting rules are similar in most religions and they can be described as a kind of nutrition very close to vegetarianism. Believers usually refrain from all products of animal origin, so they consume no meat or meat products, no eggs or poultry, and no dairy products. Seafood and fish are sometimes allowed or they can be consumed only on certain days. Inevitably, their diet is mostly comprised of fruit, vegetables, pulses and legumes, grains, nuts and seeds.

Nutrition: Possible changes on the nutritional status

The first and most important change that we can observe is the significant reduction in saturated fats. With the absence of meat and dairy products, their intake is minimized. This could mean a reduction in the overall percentage of fats in the diet but it depends on the quantities of vegetable fats, olive oil and nuts that one eats during the period of fasting.
An increase in the carbohydrates’ percentage of the diet is also observed due to the increased consumption of grain products like bread and pasta, but also of fresh fruit and vegetables.
The daily amount of consumed dietary fiber also increases due to the use of more fruit and vegetables and the increased consumption of legumes and pulses.
Due to the absence of dairy and meat products, the daily intake of calcium, iron and vitamin B12 could be reduced. However, this could only lead to deficiencies only if the nutrient levels were already low and there is not sufficient intake from alternative sources.
Although there is a significant reduction in animal protein, the overall protein intake is not necessarily reduced due to the frequent consumption of pulses, legumes, soy products and other plant protein sources.
There is a great reduction in the amount of alcohol consumed, since usually it is not permitted during most fasting periods.
Most people believe that the fasting period results in weight loss. This is not always the case however. Many adherents turn to calorie-dense foods in order to cover their needs – like tahini or sesame paste and nuts – which sometimes results in weight gain.

Possible health effects

Numerous studies have been conducted on the health effects of fasting on the human body with various findings. Some of them were expected by scientists and some took them by surprise. Nevertheless, the general outcome of fasting on human health is considered beneficial.

Adherence to fasting periods contributes to a reduction in the blood lipid profile, including total cholesterol, LDL cholesterol and triglycerides. A reduction in HDL levels was also observed but was insignificant. A positive impact on obesity and its prevention is also possible.
Although fasting can affect iron, calcium and vitamin B12 levels, studies have shown that calcium deficiencies are the ones most usually noted at the end of a fasting period. However, we can prevent nutrient deficiencies with the proper dietary adjustments.
According to many studies and scientific reviews, fasting periods positively affect total body antioxidant protection.
Based on the amount of fasting period, the food choices and other lifestyle habits of the believers, fasting periods could have a positive effect on blood pressure and insulin sensitivity.

Conclusion

Taking into consideration all the above facts, we can conclude that religious fasting for a prolonged period can affect nutritional status and health. Although most effects are positive, there can be nutritional deficiencies that could be dangerous for some groups of people if they don’t take action to counteract the consequences. We can actually prevent or minimize these deficiencies with a few tips and tricks. There are ways to optimize your nutrition during religious fasting.