Nutritional Tips for a Smoother Yom Kippur Fast
Medical experts share essential nutritional tips for preparing for the Yom Kippur fast, including hydration strategies, caffeine reduction, and balanced pre-fast meals.
Proper nutritional preparation a day before Yom Kippur is key to successfully fasting for 25 hours. Limor MArdi Tilbor, head of the nutrition department at Assuta Medical Centers, explains that consuming balanced meals with complex carbohydrates such as brown rice, bulgur, and quinoa alongside proteins and vegetables helps prevent rapid depletion of the body's energy reserves.
Coffee lovers are advised to gradually cut back on caffeine in the days leading up to the fast, reducing intake to just one cup on the eve of the fast to prevent severe headaches. It is also recommended to drink 10 to 12 glasses of water throughout the day while avoiding sugary beverages.
Ahead of the final pre-fast meal, Mardi Tilbor warns against overeating, noting that heavy food does not store energy but instead turns into fat. It is best to eat a light meal and avoid salty or overly spiced foods that increase thirst. After the fast, experts recommend starting with a slightly sweetened drink and an oatmeal cookie or dried fruit, followed an hour later by a light meal such as soup to restore fluids and salts.
