Nutritionist Offers 5 Tips for an Easier Yom Kippur Fast

As Yom Kippur approaches, a senior nutritionist has shared key dietary advice to help individuals manage hunger and thirst during the upcoming fast. According to the head of the nutrition department at Assuta Hospital, proper nutritional preparation several days in advance can significantly improve the fasting experience.

In the three days leading up to the fast, it is recommended to consume three balanced meals daily. These meals should include complex carbohydrates like whole grains (rice, whole wheat bread, quinoa), proteins such as chicken, fish, eggs, dairy, or legumes, and plenty of vegetables. This combination slows sugar breakdown and promotes long-term satiety.

Hydration is crucial, with a recommendation to drink 10-12 glasses of water spread throughout the day in the three days before and especially on the day of the fast. Drinking water gradually, rather than all at once, prevents rapid excretion. Sweetened beverages should be avoided.

To prevent headaches, it is advised to gradually reduce intake of coffee, tea, cola, and energy drinks several days prior, limiting to about one cup the day before the fast. On Yom Kippur itself, salty, overly spiced foods, and sugary drinks, including those with artificial sweeteners, should be avoided as they increase thirst.

Finally, the nutritionist advises against fasting before the pre-fast meal, as this can lead to increased hunger and overeating. The pre-fast meal should be varied, incorporating whole grains, protein, and vegetables.