7 recipes to relieve bloating and constipation during fasting

Fasting changes the way we eat, and the body doesn’t always adjust easily. Fewer grains, heavier root vegetables and erratic meal timings can leave you feeling sluggish, bloated or uncomfortably constipated. Yet the same ingredients, when cooked with a little thought, can settle the stomach instead of straining it. The trick lies in cooking with balance, not excess. Here’s how seven simple dishes can ease discomfort and still honour the spirit of fasting.

Sabudana pearls have a way of turning from light to starchy if not cooked right. A touch of ginger corrects that, stoking digestion and cutting heaviness. To make it, take soaked sabudana, warm it in ghee with cumin and chopped chilli, stir in grated ginger and finish with roasted peanuts and lime. The result is not just a familiar favourite - it’s a dish that fills without weighing you down.

Curd is the natural antidote to digestive discomfort, and when paired with lauki, the combination cools and hydrates from within. To make it, take boiled grated lauki, fold it into chilled curd, season with roasted cumin and rock salt. A bowlful alongside heavier dishes steadies the stomach and keeps things moving. Its high fiber content aids digestion, prevents constipation, and soothes acidity.

Arbi can feel dense, but ajwain tilts it in the stomach’s favour. The seeds calm bloating and lend a peppery edge that sharpens the otherwise bland arbi. That small shift changes its character completely. To make it, take boiled arbi, slice and toss it in ghee with ajwain and a green chilli or two. The dish comes out rustic, fragrant and far easier to digest.

Samak, often called fasting rice, is fibre-rich and gentle, making it the perfect grain when the system feels heavy. To make it, take washed samak, cook in water with a spoon of ghee, cumin and cubes of potato or carrot. What lands on the plate is a pulao that feels familiar like rice but digests with ease. Have it with a hint of lemon and curd on the side for a plate that refreshes and sits well in the stomach.

Sweet potatoes bring fibre and potassium to the fast, both known to regulate digestion. To make it, take boiled cubes, toss with rock salt, black pepper, lemon juice and coriander. Pair it with amla-mint chutney. The seasoning is sharp enough to lift the sweetness, turning this root into a snack that fuels without clogging.

Water chestnut flour makes for thin, golden cheelas that don’t weigh down the stomach. To make it, take singhara atta, whisk with water and a pinch of grated ginger, spread into pancakes on a hot tawa and serve with mint chutney. Crisp at the edges, soft inside, they sit light while keeping hunger in check.

Papaya has long been passed off as prasad during fasts, but it doubles as medicine in disguise. Its enzymes act like nature’s laxative, easing constipation gently. Rich in fiber, vitamin C, and antioxidants, it also supports digestion, immunity, and skin health while being light on the stomach, hydrating the body, reducing bloating, and promoting overall wellness naturally. To serve it, take ripe papaya cubes, dust with cardamom and refrigerate. It’s sweet, cooling and quietly therapeutic.