Shravan (Sawan) 2024: Foods you should eat and avoid during this auspicious period

As the auspicious month of Shravan (Sawan) begins, many are preparing to observe this sacred period with devotion and dietary mindfulness. 

This year, Shravan begins July 22 (Monday), in the auspicious Preeti and Sarvartha Siddhi Yog, and will end on August 19 (Monday). It is a time of spiritual reflection, fasting, and adhering to specific dietary practices for devotees of Lord Shiva.

For those observing this holy month, understanding what foods to embrace and which to avoid is crucial for maintaining both religious sanctity and personal well-being. 

Kanikka Malhotra, consultant dietician and certified diabetes educator, provides a guide through the traditional dietary customs of Shravan, highlighting the foods that are considered auspicious and nourishing, as well as those that are typically avoided during this period. 

Significance of the holy month of Shravan

Shravan is a holy month in Hinduism dedicated to Lord Shiva. Devotees observe various practices during this time. “Many people observe fasts, particularly on Mondays (Shravan Somvar). They abstain from certain foods and water,” states Malhotra. Devotees offer prayers and make offerings to Lord Shiva, and some of them participate in pilgrimages or perform special rituals.

Traditionally, she informs, people “follow a Saatvik diet” during Shravan. “This is a vegetarian diet that emphasises pure, fresh foods.”

Five foods that are highly recommended for those observing Shravan

Malhotra recommends the following foods and explains their benefits:

Kuttu (Buckwheat): A great substitute for grains like rice and wheat that are often avoided during Shravan. Buckwheat is a good source of complex carbohydrates, which provide sustained energy and help keep blood sugar levels stable (important for diabetics). It’s also a source of protein and fibre, promoting satiety and gut health.

Sabudana (Tapioca Sago): A staple during Shravan, sabudana offers readily available energy. However, due to its high glycemic index, portion control is key for diabetics. To mitigate this, pair sabudana with protein sources like lentils or nuts and plenty of vegetables to slow down sugar absorption.

A staple during Shravan, sabudana offers much-needed energy. (Source: Freepik)

Samak Rice (Little Millet): This gluten-free grain is packed with nutrients like fiber, iron, and magnesium. The high fibre content helps with digestion and regulates blood sugar levels, making it a good choice for diabetics.

Bottle Gourd (Lauki): A versatile vegetable with a high water content, bottle gourd is low in calories and carbohydrates. It’s also a good source of vitamins and minerals, keeping you hydrated and nourished during fasting periods.

Flax Seeds: A tiny powerhouse, flax seeds are rich in omega-3 fatty acids, which can help improve heart health. They are also a good source of fibre, promoting satiety and gut health. You can add ground flax seeds to chutneys, curries, or even sprinkle them on salads.

Five foods that should be avoided

According to Malhotra, these are the foods that must be avoided, especially if you are new to this practice:

Meat, Poultry, and Fish: These are excluded from a Saatvik diet.

Eggs: Not consumed during Saatvik diet.

Onions and Garlic: Traditionally avoided as they are considered to have stimulating properties.

Alcohol: Not consumed during religious observances.

Specific nutritional tips for individuals observing Shravan

Here are some tips shared by Malhotra to stay healthy and energetic during this holy month:

*Even during fasting days, staying hydrated is crucial. Drink plenty of water throughout the day. You can also include coconut water for an electrolyte. 

*If you’re not strictly fasting, avoid skipping meals. Eat smaller, frequent meals to maintain energy levels and prevent blood sugar crashes.

*Include healthy fats from sources like nuts, seeds, and avocados. These promote satiety and provide essential nutrients.

*Enhance your food’s flavour with spices instead of relying on salt. Explore cumin, coriander, turmeric, and ginger for added taste and potential health benefits.

*Eat a wide variety of fruits, vegetables, and whole grains (like kuttu or Samak rice) to ensure you get a good range of vitamins, minerals, and fibre.

*Check the labels for hidden sugars and unhealthy fats when consuming packaged foods. Choose options that are low in sodium and added sugars. 

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