Clinical Dietitian Debunks Fasting Myths Ahead of Tisha B'Av Fast

As the Tisha B'Av fast approaches, clinical dietitian and sports nutritionist Gilad Dvir spoke on the 'Davar Rishon' program to clarify common misconceptions about preparing for the 25-hour fast, especially during hot summer days. He emphasized that proper hydration should begin 24 to 48 hours before the fast, gradually increasing water intake to about 3.5 liters for those accustomed to 3 liters daily. He also advised reducing caffeine intake days before the fast to avoid dehydration and headaches.

Dvir warned against consuming simple sugars like grape sugar, sweets, or pastries before the fast, explaining that these cause rapid blood sugar spikes followed by insulin surges, leading to early fatigue, thirst, and hunger. Instead, he recommended complex carbohydrates such as brown rice, whole wheat pasta, sweet potatoes, bulgur, quinoa, and buckwheat to maintain steady energy and fullness.

Addressing popular "miracle" supplements and herbal extracts marketed in ultra-Orthodox communities claiming to ease fasting, Dvir dismissed them as unproven and likely placebo effects, urging people not to waste money on them. He also criticized the recent trend of drinking dark beer before and after the fast, stating it offers no real benefits compared to nutritious carbohydrate sources.

Regarding breaking the fast, Dvir cautioned against immediately indulging in heavy foods like rugelach or borekas, as the stomach shrinks during fasting and rapid overeating can cause severe discomfort. He recommended starting with a small fruit such as a date or apple and a warm or lukewarm drink to gently expand the stomach, waiting about 30 minutes before eating a moderate meal.