The Do's and Don'ts of Pre-Yom Kippur Eating

With Yom Kippur around the corner, many people prepare for the solemn fast by having a hearty pre-fast meal. There's a tendency to "load up" on food thinking it will stave off hunger the next day. Yet, clinical dietitian Leni Pecht-Berger warns against this approach, as improper eating could actually heighten hunger during the fast.

As Pecht-Berger details in a special column for Walla, there are two main types of foods to avoid before the fast: Foods high in salt and spicy seasonings, and sweet foods. Salty foods like snacks, pickles, and salty cheeses increase thirst due to their high sodium content. This thirst, she explains, can cause discomfort and lead to a feeling of water deprivation throughout the fast.

Spicy seasonings act similarly, enhancing feelings of thirst, so it's important to stay away from overly spiced foods. Instead, choose gentle foods with low salt content to maintain comfort during the fast.

Additionally, she advises against sweet foods and sugary drinks. Although sweets may offer a quick feeling of fullness, they cause a rapid drop in blood sugar within two to three hours after consumption. Consequently, the body may start feeling hungry faster, a sensation that is quite unwelcome during the long fast.

So, what should you eat at the pre-fast meal? Pecht-Berger recommends incorporating foods that provide lasting satiety. Complex carbohydrates like brown rice, quinoa, and whole wheat bread are slowly digested and provide sustained energy. Likewise, lean proteins such as chicken, turkey, and fish are vital for maintaining energy balance through the fast.

Moreover, to avoid thirst and maintain comfort, it's important to drink adequate water throughout the day. Ensure sufficient hydration but don't overdo it right before the meal to avoid feeling too full.