Navratri 2026: Fasting while working? Mumbai dietitians share easy food tips 

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Navratri is almost here, with the 10-day festivities beginning on Sunday, October 11, this year. While the festival is widely associated with the vibrant Gujarati folk dance garba, many devotees also observe a fast during this period. For those working long hours or travelling several hours each day, managing meals, hydration and energy levels while fasting can be challenging. 

Mumbaikars also lead fast-paced lives, with long working hours and lengthy commutes. While it isn’t usually a problem for those living closer to their offices, there are others who travel to the island city and Mumbai suburbs from as far as Ambernath, Virar and Palghar. For people travelling from these areas, the daily commute can stretch to several hours. 

Despite these challenges, many devotees observe the fast with faith and devotion.

To know more about how office-goers can navigate fasting during Navratri despite their busy schedules, mid-day.com spoke to Amreen Sheikh, who is the chief dietician at KIMS Hospitals, Thane, and Fauziya Ansari, a dietitian at Apollo Spectra Hospital Mumbai. They not only highlighted the challenges but also shared tips and meal plans to help Mumbaikars be better prepared during the fasting period.

What are the challenges that office-goers or those who are observing a fast while working face during Navratri?

Sheikh: Office-goers may experience hunger, low energy, headaches, acidity or difficulty concentrating, especially if meals are delayed. Long meetings, limited fasting-friendly food options and frequent tea or coffee can make it harder. 
People also tend to rely on packaged fasting snacks, which may be high in salt, sugar or fat. Staying hydrated and planning meals and snacks in advance can prevent energy dips and make fasting more manageable through the workday.

Ansari: Long working hours, commuting, meetings, and irregular meal timings can make fasting more challenging. People may also experience tiredness, headaches, acidity, or difficulty concentrating if they do not eat and hydrate properly. Planning meals and keeping suitable fasting foods handy can help maintain energy through the workday.

Is fasting while working in the office more difficult than fasting while at home? If yes, why and how is it different?

Sheikh: It can be more challenging because office routines often involve fixed schedules, commuting, meetings and limited control over food. At home, it is easier to prepare a fresh meal or rest when energy levels fall. At work, people may ignore hunger or depend on whatever is available nearby. The key difference is planning. Carrying a home-prepared meal, keeping suitable snacks handy and drinking enough fluids can help maintain energy during the day.

Ansari: It can be more difficult because office-goers have fixed schedules, long commutes, and limited access to freshly prepared fasting food. At home, it is easier to rest when needed and plan meals according to hunger and energy levels. At work, people need to manage fasting along with meetings, deadlines, and travel.

Are the challenges different across age groups — middle-aged men and women and Gen Z — given their lifestyle and food intake? What are the nutrition requirements for each category?

Sheikh: Yes, requirements can differ with age, activity levels and existing eating habits. Younger adults may skip meals, eat out frequently or depend on caffeinated drinks, which can worsen fatigue during fasting. Middle-aged adults should pay greater attention to protein, fibre, hydration and portion control. 

Across age groups, meals should include healthy carbohydrate sources, protein sources such as milk, curd, paneer or nuts, healthy fats and fruits or vegetables permitted during the fast.

Ansari: Younger adults should avoid relying mainly on fried or packaged fasting foods. 

Across age groups, adequate hydration and sufficient calories are important to prevent weakness and poor concentration.

How can office-goers prepare for fasting when many people travel for two hours or even more than four hours every day to and from work?

Sheikh: Preparation should start before the commute. Have a balanced pre-work meal rather than leaving home on an empty stomach. Carry a water bottle and a small fasting-friendly snack such as fruit, roasted makhana, nuts or a homemade paneer preparation. Those with long commutes should avoid depending on roadside or packaged fasting foods. If fasting permits fluids, hydrate regularly rather than drinking large quantities at once. Planning meal timings around travel can also prevent long gaps between meals.

Ansari: A proper meal before leaving for work can help prevent excessive hunger and tiredness later in the day. Adequate water intake is also important, particularly for people spending several hours travelling.

What are some easy tips people can follow while fasting and working during Navratri? Please suggest fasting meals and recipes for people working from the office.

Sheikh: Keep meals simple and balanced. Options include a sabudana khichdi with peanuts and vegetables allowed during the fast, a fruit-and-curd bowl with nuts, or a paneer and potato bowl. Rajgira or kuttu rotis with curd can work for a more substantial meal. Carry food from home whenever possible. 

Keep portions moderate, especially with sabudana and potatoes, and include protein and fibre to stay fuller for longer.

Ansari: Choose simple meals such as sama rice khichdi or a potato and peanut bowl. Fruits, makhana, nuts, and plain yoghurt can be convenient options for snacks during office hours. Prefer homemade, lightly cooked meals and avoid making every meal deep-fried simply because it is a fasting food.

For people who don’t have the time to cook their own meals, what are some easy one-bowl meals?

Sheikh: A one-bowl meal can be prepared with minimal effort. Try a fruit, curd and nut bowl; a paneer, boiled potato and cucumber bowl; or a curd bowl with roasted makhana, peanuts and permitted vegetables. A simple kuttu or rajgira roti with curd can also be packed together. The idea is to combine a carbohydrate source with protein, healthy fats and fibre rather than eating only a starchy fasting food.

Ansari: A sama rice bowl with vegetables, curd, and peanuts can be filling and easy to carry to work. A boiled potato, paneer, or curd bowl with cucumber and roasted peanuts is another quick option. Fruit with yoghurt, nuts and seeds can also work as a simple meal or snack when time is limited.

What are the foods that people should avoid while working from the office?

Sheikh: Sabudana vadas, puris, chips, namkeen and sweets can provide plenty of calories without keeping you satisfied for long. Excessive tea or coffee can also contribute to acidity, disturbed sleep and inadequate hydration. Packaged “fasting” foods should be limited because some are high in salt, sugar or fat. Choose fresh, minimally processed foods and keep portions sensible throughout the workday.

Ansari: Fried fasting foods can make you feel heavy and sluggish. Very spicy foods should also be limited if fasting tends to trigger acidity or digestive discomfort.

Please share tips for people who are fasting for the first time

Sheikh: First-time fasters should not suddenly make extreme changes to their diet. Start the day with a nourishing meal, stay hydrated and avoid long gaps between permitted meals. Keep a snack with you in case of weakness or excessive hunger. Listen to your body; persistent dizziness, faintness, severe headache or unusual weakness should not be ignored. People with diabetes, kidney disease, gastrointestinal problems or those taking regular medication should speak to their doctor before fasting.

Ansari: Do not suddenly make your fasting very restrictive. Carry water and a small healthy snack, plan your meals around your work schedule, and listen to your body’s hunger and energy levels. People with diabetes, kidney disease, those who are pregnant, or those with other medical conditions should speak to their doctor before fasting.