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The Segal Guide to Fasting For Yom Kippur
(from a Medical Perspective)
By: Michael M. Segal, MD, PhD
An earlier version of this article appeared in the Jewish Advocate <http://www.thejewishadvocate.com/>  (Boston, USA) in 1989. Copyright © 1989 - 2011 Michael M. Segal, MD, PhD.  This document may be reproduced freely on a non-profit basis, including electronically, during 2009 as long as the source at www.segal.org/kippur/ <http://www.segal.org/kippur/>  is indicated and this copyright notice is included.

Each year on Yom Kippur, Jews wish each other a khatima tova (a good seal in the Book of Life) and tolerable fast.  The route to a khatima tova is beyond the scope of this article; the route to an easy fast is simpler to describe.  The following are the essentials of human physiology that will help you have a tolerable fast on Yom Kippur:

Don't get thirsty:
Most people think the difficulty about fasting is feeling "hungry".  However, avoiding thirst is much more important for how you feel. Not only do you avoid the discomfort of thirst but you are also well hydrated and swallow frequently, so your stomach does not feel as empty.

One important way to remain well hydrated is to avoid drinks or foods that cause your body to get rid of water.  Such foods and drinks include alcohol, tea, caffeinated coffee and chocolate.  Another important rule is to avoid consuming much salt.  Salt causes a person to feel thirsty despite having a "normal" amount of water, because extra water is needed for the extra salt.  For this reason you should avoid processed foods containing lots of salt such as pickles, cold cuts, or cheese.  Most tomato sauces,  canned fish and smoked fish have a lot of added salt.  Since Kosher meat has a high salt content it may be best to choose a main course such as fresh fish, canned no-salt tuna fish or a de-salted meat such as boiled chicken.
 

By avoiding these types of foods and drinks in the several hours before a fast, you can avoid either losing water or needing extra water. Other actions that cause the body to lose water, such as perspiring in warm clothing, should also be avoided during the fast.

Don't start the pre-fast meal on a full stomach:
The pre-fast meal often begins at 5 PM, so a large lunch could prevent you from eating enough immediately before the fast.  It is best to have a small lunch, or no lunch at all.  A large breakfast early in the day based on cereals, breads and fruits can provide the energy you need during the day, yet these high-fiber foods will be far downstream by the time of the pre-fast meal and will not keep you from eating enough food at the pre-fast meal.  A large breakfast is also helpful because it stretches the stomach.  After eating breakfast, it is best to consume beverages during the day.  This will not fill you up, since liquids are absorbed quickly, and this will ensure that you have absorbed enough fluids during the day to start the pre-fast meal being well hydrated.  Be sure to avoid beverages with alcohol or caffeine.  You should also drink at least a glass or two of fluids with the pre-fast meal because many foods need extra water to be digested properly.

Eat foods that are digested slowly:
Include some foods high in oils and fats in the pre-fast meal, since such foods delay emptying of the stomach and effectively prolong your meal.  However, beware of fatty meats or salted potato chips that could load you up with too much salt.  Salads and other high fiber foods that are so important in one's normal diet should be de-emphasized for the pre-fast meal since they travel quickly through the digestive system.  Fruit, despite its high fiber content, is worthwhile since it carries a lot of water in a "time-release" form.

Don't get a headache:
Withdrawing from caffeine produces a headache in people who drink several cups of coffee a day.  If you consume this much caffeine in coffee or other foods or drinks you should prepare yourself for the caffeine-free period by reducing or eliminating caffeine from your diet in the days or weeks before Yom Kippur.  Don't try to get through the fast by drinking coffee right before Kol Nidre, since this will cause you to lose a lot of water.

Make the meal tasty enough so people will eat:
The pre-fast meal doesn't have be bland.  Spices such as lemon or herbs are fine for fasting, but salt and monosodium glutamate should be reduced as much as possible.

Don't do a complete fast if you have certain medical problems:
People with medical conditions such as diabetes should consult their doctors and rabbis before fasting. Certain medications need to be taken during Yom Kippur, and it is important to swallow them with enough water to avoid pills getting stuck on the way to the stomach and damaging the esophagus.  Fasting by women who are pregnant or breast feeding can also be dangerous. If a young person who has not fasted much before has unusual difficulty fasting you should discuss this with your doctor since this happens in some serious metabolic problems <http://www.genereviews.org/query?dz=mcad> in which fasting can be very dangerous.

Don't eat improperly after Neila:
Even people who have prepared well for fasting will be hungry after Neila. Be sure not to eat food too quickly at the post-fast meal.  Begin the break-fast meal with several glasses of milk or juice: these put sugar into the bloodstream and occupy space in the stomach, discouraging you from eating too rapidly.  Also be careful about eating high salt foods such as lox, since you will still be a little dehydrated and will need to drink a lot of fluids to avoid waking up extremely thirsty in the early morning hours.  If you take vitamin C, be sure that you are fully re-hydrated beforehand, because one of the vitamin's breakdown products can precipitate out in your urine if you are dehydrated, causing kidney stones, which are painful and dangerous.

These preparations for the fast of Yom Kippur will be different from your normal routine, but they can serve as a concrete reminder of the approaching Day of Atonement.

« Last edited by mevinyavin on March 21, 2024, 06:01:13 AM »

Author Topic: What do you eat before a fast?  (Read 74359 times)

Offline Lamdan

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Re: What do you eat before a fast?
« Reply #120 on: July 08, 2012, 02:41:27 AM »
does anyone try the tzomkal pills?
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Offline michael

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Re: What do you eat before a fast?
« Reply #121 on: July 08, 2012, 02:45:09 AM »
Just took two of them. They usually work.

Offline AsherO

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Re: What do you eat before a fast?
« Reply #122 on: July 08, 2012, 05:30:15 AM »
Just took two of them. They usually work.

Placebo effect at its best :D

Warning, if you take these pills and you don't know what that is, don't look it up, or they might stop working.
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Re: What do you eat before a fast?
« Reply #123 on: July 08, 2012, 08:25:31 AM »
Placebo effect at its best :D

Warning, if you take these pills and you don't know what that is, don't look it up, or they might stop working.

Placebo or not, if it helps the person it works for me.

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Re: What do you eat before a fast?
« Reply #124 on: July 08, 2012, 09:55:48 AM »
Placebo or not, if it helps the person it works for me.

+1

I don't care why it works.

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Re: What do you eat before a fast?
« Reply #125 on: July 08, 2012, 02:15:55 PM »
Placebo effect at its best :D

Warning, if you take these pills and you don't know what that is, don't look it up, or they might stop working.
Imho the whole idea of a 1 day fast being so hard on your body is all in the head anyway. So if a placebo pill takes that away why not?
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Re: What do you eat before a fast?
« Reply #126 on: July 08, 2012, 03:07:44 PM »
I've used Tzom Kal pills a couple times, not sure if it helps.

Imho the whole idea of a 1 day fast being so hard on your body is all in the head anyway

For Tisha B'Av or Yom Kippur, thas is much longer.

This morning @3 am, I ate many cookies, drank lot's of OJ and half a the leftover kugel from Shabbos. I try to drink lot's of water. Baruch Hashem I made it!

When I used to drink coffee, that was always a hock, trying to slow down a bit, stretching out times in between cups, then having a cup right before the Taanis. After the taanis having another cup sometimes made me sick, one reason I stopped drinking coffee.
siyag lachachma :-)

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Re: What do you eat before a fast?
« Reply #127 on: July 08, 2012, 03:10:56 PM »
I drink coffee 1-2 cups a day- (I get from this place in kew gardens called odradeks- GREAT stuff I tell ya)
My head is pounding now- could be because of the 3 hrs of sleep last night- or it could be from lack of coffee

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Re: Re: What do you eat before a fast?
« Reply #128 on: July 08, 2012, 03:13:07 PM »
(I get from this place in kew gardens called odradeks- GREAT stuff I tell ya)

Drek what???

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Re: What do you eat before a fast?
« Reply #129 on: July 08, 2012, 03:13:18 PM »
This morning @3 am, I ate many cookies, drank lot's of OJ and half a the leftover kugel from Shabbos.
Sugar, sugar, and salt!
#ThingsToAvoidBeforeAFast
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Re: What do you eat before a fast?
« Reply #130 on: July 08, 2012, 03:15:06 PM »
Sugar, sugar, and salt!
#ThingsToAvoidBeforeAFast

Ok woops! I was so tired, just took what I found. I had watermelon in the fridge but I was too tired to take it out of the bag...
I drink coffee 1-2 cups a day- (I get from this place in kew gardens called odradeks- GREAT stuff I tell ya)
My head is pounding now- could be because of the 3 hrs of sleep last night- or it could be from lack of coffee

Refua sheleima! It should be a kapara! I used to cut down a week or 2 before to get to one cup in 25 hours.  BTW, why do you need bbm friends?
siyag lachachma :-)

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Re: What do you eat before a fast?
« Reply #131 on: July 08, 2012, 03:21:19 PM »
Ok woops! I was so tired, just took what I found. I had watermelon in the fridge but I was too tired to take it out of the bag...

Watermelon before (and after) a fast is great. I know someone who was told to drink 8-10 cups of water a day when she was expecting, and when she told the doc she didn't like the taste of water he told her she could eat watermelon instead. I don't remember how much watermelon she ate, but it was quite a bit.
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Re: What do you eat before a fast?
« Reply #132 on: July 08, 2012, 03:21:37 PM »
I made a box of Frankel's Ravioli at 2am along with plenty of water, so far so good :)
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Re: What do you eat before a fast?
« Reply #133 on: July 08, 2012, 03:22:22 PM »
I drink coffee 1-2 cups a day- (I get from this place in kew gardens called odradeks- GREAT stuff I tell ya)
My head is pounding now- could be because of the 3 hrs of sleep last night- or it could be from lack of coffee
or both?
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Re: What do you eat before a fast?
« Reply #134 on: July 08, 2012, 03:24:06 PM »
Watermelon before (and after) a fast is great. I know someone who was told to drink 8-10 cups of water a day when she was expecting, and when she told the doc she didn't like the taste of water he told her she could eat watermelon instead. I don't remember how much watermelon she ate, but it was quite a bit.
Watermelon is 90% water.
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Re: Re: What do you eat before a fast?
« Reply #135 on: July 08, 2012, 07:11:38 PM »
Watermelon is 90% water.

And humans are 98% water
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Re: What do you eat before a fast?
« Reply #136 on: July 08, 2012, 07:28:00 PM »
Watermelon before (and after) a fast is great. I know someone who was told to drink 8-10 cups of water a day when she was expecting, and when she told the doc she didn't like the taste of water he told her she could eat watermelon instead. I don't remember how much watermelon she ate, but it was quite a bit.

Water has a taste?

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Re: What do you eat before a fast?
« Reply #137 on: July 08, 2012, 07:30:43 PM »
Water has a taste?

The water in Yerushalayim does! :)

(Not a very good one either..)
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Re: What do you eat before a fast?
« Reply #138 on: July 09, 2012, 03:50:58 AM »
The water in Yerushalayim does! :)

(Not a very good one either..)

in Yerushalayim they say "al taam veal reiach ein lehitvakeiach".
siyag lachachma :-)

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Re: What do you eat before a fast?
« Reply #139 on: July 09, 2012, 09:35:38 AM »
Water has a taste?
I've heard of this before. Some pregnant women can't stand drinking water (they'll drink juice instead).