What to Eat Before Yom Kippur: Smart Pre-Fast Meal Tips

Yom Kippur is approaching, and many people prepare for the long and solemn fast with the pre-fast meal (seudah mafseket). Many try to “load up” on large amounts of food, believing this will help prevent hunger the next day. However, clinical dietitian Leni Berger warns that eating the wrong foods at this meal can actually worsen hunger later on.

Foods to Avoid Before the Fast

According to Berger, there are two main categories of foods that should be avoided before the fast: salty or spicy foods, and sweet foods.

Salty foods such as snacks, pickles, and salty cheeses increase thirst due to their high sodium content. This increased thirst, she explains, can cause significant discomfort and intensify the feeling of dehydration throughout the fast.

Why Spicy Foods Are a Problem

Spicy seasonings have a similar effect, stimulating thirst and making the fast more difficult. For this reason, it is important to avoid heavily spiced foods. Instead, choosing mild foods with a low salt content helps maintain comfort during the fast.

The Hidden Downside of Sweet Foods

It is also advisable to avoid sweet foods and sugary drinks. Berger explains that although sweet foods provide an immediate feeling of fullness, they cause a rapid drop in blood sugar levels about two to three hours after eating. As a result, hunger returns more quickly — an especially unpleasant sensation during a long fast.

What to Eat at the Pre-Fast Meal

What should be eaten at the pre-fast meal? Berger recommends focusing on foods that provide long-lasting satiety. Complex carbohydrates such as brown rice, quinoa, and whole-wheat bread are digested slowly and provide sustained energy. Lean proteins like chicken, turkey, and fish are also important for maintaining energy balance throughout the fast.

Hydration: The Right Way

To stay comfortable and reduce thirst, it is recommended to drink an adequate amount of water throughout the day. However, one should avoid excessive drinking too close to the pre-fast meal, as this can cause a feeling of heaviness and discomfort.

With the right food choices and balanced hydration, the Yom Kippur fast can be approached with greater comfort and stability.