Dietitian Advises Proper Hydration and Gradual Eating Before and After Tisha B'Av Fast

Ahead of the Tisha B'Av fast, senior dietitian Dr. Rali Abel from Clalit Health Services shared key nutritional recommendations for before and after the fast. She emphasized the importance of preventing dehydration by drinking plenty of water, suggesting 10-12 glasses throughout the day before the fast begins. It is advised to avoid sugary drinks, coffee, tea, and alcohol as they increase thirst and fluid loss.

On the day before the fast, Dr. Abel recommends eating small meals every two to three hours rather than arriving at the final pre-fast meal hungry. These meals should include complex carbohydrates like whole grain bread, oatmeal, quinoa, or brown rice combined with small portions of protein such as cheese, fish, eggs, or lentils to ensure prolonged satiety. Spicy, salty, or heavily seasoned foods should be limited as they can increase thirst.

For the last meal before the fast, light and easily digestible foods are preferred, such as clear or vegetable soups (not salty), cooked vegetables with fish, tomatoes, and a carbohydrate side like rice or quinoa. Fruits and vegetables can be included but only in moderation as they fill the digestive system briefly.

After the fast, Dr. Abel advises starting with lukewarm drinks like tea with a little honey and eating slowly in small portions to avoid headaches and weakness caused by sudden intake of sugar and fat. Suitable first foods include a mildly sweet cake or crackers with white cheese, followed by warm vegetable soup and later fish with a light side of sweet potato or potato. Hydration remains critical during this phase.

Dr. Abel also highlighted the need to stay in cool environments during the hot weather to reduce fluid loss and to limit physical activity. She stressed that individuals with chronic conditions such as heart disease, diabetes, or hypertension should consult their physicians before fasting to receive personalized health guidance.