Tips for an Easy and Healthy Tisha B’Av Fast

August 2, 2022 by Lazer Brody

The notorious day of Tisha B’Av is is the day when our Holy Temple in Jerusalem was destroyed, among other calamities. This year, it falls on the Sabbath. Since the only fast permissible on the Sabbath is that of Yom Kippur, the fast of Tisha B’Av is delayed until sundown, Saturday August 6, 2022. It lasts until 35 minutes after sundown on Sunday, August 7, 2022.

The Year’s Most Challenging Fast

Since Tisha B’Av is a very warm-weather 25-hour fast, it’s the most challenging of all our fast days. As opposed to Yom Kippur, which is a day of joy, Tisha B’Av is our national day of lamentation and mourning. So emotionally, it’s far more difficult than Yom Kippur.

On Tisha B’Av, a person could be especially susceptible to headaches, extreme weakness, dehydration and hypoglycemia. That’s when blood-sugar levels fall dangerously low. With a few precautions and proper preparation for the fast, we can avoid the dangers. That way, the fast can actually be safe and healthy. Here’s the practical advice you need for a meaningful Tisha B’Av fast, without any bodily suffering that might make the day even more difficult than it already is.

Before the fast:
  1. 24 hours before the beginning of the fast, begin drinking a glass of water during every hour that you’re awake.
  2. On Friday night, eat salty natural foods like olives, pickles and herring. These are all the foods that people with edema avoid, for they help retain fluid and therefore prevent dehydration. To avoid thirst, stop eating these foods 12 hours before the fast begins, namely all day until sundown.
  3. Avoid sugary and starchy foods in the meal before the fast, for they have a high glycemic index (GI) and therefore cause a deeper plunge in blood sugar levels shortly after eating.
  4. Eat plenty of good quality protein – eggs, fish and legumes. This year (5782/2022), since Tisha B’Av falls on Saturday night and Sunday, one may eat meat or poultry before the fast in honor of the Sabbath, whereas in other years, we’re not allowed to eat meat and oultry in the Nine Days that precede Tisha B’Av. Choose high natural, unprocessed (organic, if available) beef and poultry. Such protein sources are satiating. They also provide slow-release energy during the fast, since they are complex food stuffs that require longer time to digest.
  5. Stay away from coffee and caffeine for 24 hours before the beginning of the fast. Drink herb tea instead and plenty of water.
  6. My favorite rule of thumb is to focus on eating foods that are as unprocessed as possible, not only making the coming fast easier and healthier but promoting better blood sugar balance and better digestion, both of which lead to better weight control.
  7. Don’t gorge before the fast. It doesn’t make the fast easier and only creates discomfort.
  8. An hour before the beginning of the fast, eat a portion of watermelon. Finish eating 30 minutes before the fast. 15 minutes before the fast, floss teeth and rinse your mouth, then drink a final glass of water.
After the fast:

Be careful, for after the fast, your blood sugar levels are at their lowest. The worst thing you can do is to dive into the soft drinks, fruit juices and pastries that many congregations serve the moment the fast is over. This drives blood sugar through the roof and creates a shock to the body that could actually trigger diabetes, Heaven forbid. What’s more, drastic rises and falls in blood sugar cause headaches, nausea and fatigue. In order to avoid this, takes the following precautions:

  1. Break your fast with a glass of ice-water and high-fiber foods such as celery sticks, homemade low-sugar oatmeal cookies or whole grain/bran crackers.
  2. Add to the above a portion of protein, such as cottage cheese or goat cheese, which will also slow the rise of your blood sugar level.
  3. Avoid all substances with added sugar. These include soft drinks, fruit juices, cakes and pastries.
  4. Drink at least 2 glasses of water an hour for the first 4 hours after the fast. This will replenish the body’s fluids and slow the increase of blood sugar levels.
  5. Don’t eat a heavier meal until at least an hour after breaking your fast in the above manner; preferably, do some light exercise like taking a 30-minute walk before having a heavier meal.

Consult Your Physician and Your Rabbi

If you are pregnant or breastfeeding, or if you take medication, ask your physician if you are able to fast. Then, consult your rabbi and give him the physician’s opinion. Fasting is not a mitzva for those who should not fast.

Our sages promise that those who mourn over the destruction of Jerusalem and Zion will live to see the rejoicing of Zion and Jerusalem (Bava Basra 60b).


Feel free to pass the above advice along to friends and family. Even better, send them this link so that they can subscribe to our weekly newsletter. We have no doubt that the above tips will not only make your fast more bearable, but safe and healthy as well! Every blessing, LB

2 comments on “Tips for an Easy and Healthy Tisha B’Av Fast”

  • Margarita cohen says:

    Thank you so much for all these tips so we can lean how to stay healthy before and after the fast.

    May we see the reconstruction of the third Beis Hamikdash with the coming of Mashiach and the resurrección of the death in the Geula, where we Will all be together breathing the Light of the Divine Providence.

    Best regards,
    Margarita cohen (México city)

  • Dinah says:

    Thank you so much for this guidance! Baruch Hashem, the fast ends in a minute and I scarcely feel lightheaded or ravenous. May next year’s Tisha B’av be one of celebration with the coming of Mashiach!

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