What Does Science Say? Expert Opinion on Fasting
– Dr. med. Françoise Wilhelmi de Toledo, Medical Director of the Buchinger Wilhelmi Clinic, internationally recognized fasting researcher.
The German Nutrition Society (DGE) describes fasting as a proven traditional method.
Fasting according to Hildegard von Bingen adds a spiritual dimension to this foundation, which Hildegard always saw as inseparable from physical mindfulness: "We must listen to the voice of our soul."
What Is Fasting According to Hildegard? Definition and Distinction
Fasting according to Hildegard is a structured method in which solid food is largely abstained from over 5–10 days – supplemented by liquid nutrition such as herbal teas, vegetable broths, and juices. It differs from diets or intermittent fasting through its holistic structure: relief days before and rebuilding days after the actual fasting period are fixed components of the plan.
Fasting according to Hildegard von Bingen is a gentle variant. Instead of strict methods, Hildegard's tradition allows 1–2 times daily a light spelt soup as liquid nourishment. And instead of the classic Glauber's salt, the Hildegard tradition uses a mild ginger blend powder (made from ginger, galangal, and zedoary).
Hildegard Fasting vs. Other Fasting Methods Compared
| Fasting Method | Duration | Food | Special Feature |
|---|---|---|---|
| Hildegard Fasting | 7–10 days | Spelt soup, herbal tea, vegetable broth | Holistic: body + soul; ginger blend powder |
| Buchinger Fasting | 5–21 days | Vegetable broth, juices, tea, water | Stricter; no solid food; Glauber's salt |
| Intermittent Fasting | Daily | Normal within eating window | No relief/rebuilding days; no cure |
| Juice Fasting | 3–7 days | Only freshly pressed juices | Higher sugar content |
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Why 7 Days? The Classic Fasting Duration for Beginners
Seven days is the classic duration for a first fasting cure – long enough for a conscious retreat, short enough to be carried out at home. The week is divided into three phases:
| Phase | Days | What Happens |
|---|---|---|
| Relief Days | Days 1–2 | Gentle start, transition to light food |
| Core Fasting Days | Days 3–5 | Abstaining from solid food; spelt soup and herbal tea |
| Rebuilding Days | Days 6–7 | Gradual reintroduction of solid food |
For experienced fasters, 10–14 days is possible. For complete beginners, we recommend starting with a 3-day mini fast (1 relief day, 1 fasting day, 1 rebuilding day) as an introduction. Find more in our cure assortment based on Hildegard's teachings.
Preparing to Fast: What You Should Do 1 Week Beforehand
The most common mistake when fasting: starting the cure cold, without preparing the body. With good preparation, fasting runs considerably more smoothly.
Step 1 – Reduction: Gradually cut back on coffee, alcohol, and sugar. Don't stop abruptly, but reduce a little more each day. Reduce meat to small amounts.
Step 2 – Transition: Switch to easily digestible whole grain foods: spelt instead of white flour, vegetables instead of processed foods, herbal tea instead of soft drinks.
Step 3 – Choose the Right Time: Choose a week without professional stress, travel, or social commitments. Fasting time is retreat time.
Step 4 – Gather Supplies: You will need: spelt flakes, spelt grains, pellitory root powder, galangal powder, fennel tea, ginger blend powder, fresh vegetables.
The Complete 7-Day Fasting Plan at a Glance
Here you can see all 7 days at once.
Days 1 & 2 – Relief Days: The Gentle Start
No meat, no cheese, no coffee, no alcohol. Permitted are Habermus (Hildegard's spelt porridge), steamed vegetables, fruit, light soups, and herbal tea. Morning and evening you take half a teaspoon of Hildegard's ginger blend powder – on an empty stomach, let it dissolve in the mouth.
Days 3, 4 & 5 – Core Fasting: The Conscious Retreat
Now the actual fasting begins. Solid food is omitted – except for the Hildegard fasting soup: a warm broth made from spelt grains, vegetables, parsley, and the spices according to Hildegard's teachings – pellitory and galangal, 1–2 times daily in small amounts.
In addition: at least 2 liters of fennel tea and still water daily, clear vegetable broth, and if needed a small glass of freshly pressed fruit or vegetable juice. Physically: light walks yes, sport no. Warmth is essential – a hot water bottle on the abdomen, warm clothing. At least 20 minutes of silence or meditation daily.
Many fasters report an altered sense of their body from day 4 onwards: the mind becomes clearer, sleep deeper, thoughts calmer.
Days 6 & 7 – Rebuilding Days: Breaking the Fast
Breaking the fast is the most important moment. Too abrupt a return to heavy food can burden the body. Hildegard recommended the apple as the first food after fasting: slowly, mindfully, each bite chewed at least 30 times. Afterwards: thin spelt porridge, steamed vegetables, pear compote. On the second rebuilding day, the spelt stew may be a little heartier – by the end of the week the return to Hildegard's nutrition is complete.
2 Difficulty Levels of Fasting According to Hildegard von Bingen
1. Lightest Form of Fasting: Spelt, Fruit, and Vegetables
With spelt fasting, spelt is offered 3 times daily in various forms, combined with vegetables, fruit, and salads. Suitable for seasoning are herbs and spices according to Hildegard's teachings, such as galangal, pellitory, and pelargonium spice blend.
Morning: Habermus made from cracked spelt or porridge with spelt melting flakes, spelt butter rusks.
Midday: Spelt pasta, spelt spätzle, spelt semolina, spelt soup, spelt dumplings with vegetables and sweet chestnuts, salad, fruit salad.
Evening: Cracked spelt porridge, semolina soup, or spelt bread or spelt rusks with butter or herb cheese.
A duration of 4–6 weeks is recommended.
2. Bread Fasting: Spelt Reduction Diet
With the spelt reduction diet, one alternates every 2 days between normal Hildegard cuisine and reduction days on which only spelt bread or spelt rusks with fennel tea are consumed; a salad may also be served at midday. On reduction days, animal protein, dairy protein, and animal fat (butter) must be avoided.
Day 1 – normal Hildegard cuisine: spelt, fruit and vegetables, varied mixed diet.
Reduction day:
Morning: Habermus or porridge with apple compote, cinnamon, and spelt coffee
Midday: Salad, spelt semolina soup, cracked spelt porridge, egg-free spelt pasta
Evening: Spelt bread and fennel tea
Beginning the Fast with Ginger Lozenges
With ginger lozenges made from the proven combination of ginger, zedoary, and liquorice root, the Hildegard tradition accompanies the transition into the fasting phase – a conscious ritual at the beginning of all Hildegard fasting forms.
Recipe: The Hildegard Fasting Soup
The fasting soup is the centrepiece of Hildegard fasting. Warm, satisfying enough for the fasting period, and seasoned with pellitory and galangal – the spices to which Hildegard attributed special significance in her writings.
| Ingredient | Quantity (2 servings) | Note |
|---|---|---|
| Organic spelt grains (whole) | 50 g | Soak for 8 hours |
| Carrots | 2 medium-sized | A fixed component of Hildegard's fasting recipe |
| Celeriac | ½ small | Classic soup vegetable |
| Leek | ½ stalk | For aroma and flavour |
| Parsley (fresh) | 1 bunch | Add only at the end – never cook with the soup |
| Pellitory root powder | ½ tsp | Hildegard's most frequently mentioned spice |
| Galangal powder | ¼ tsp | Warming spice according to Hildegard |
| Sea salt | Pinch | Use sparingly |
| Water | 800 ml | Start cold, simmer for 30–35 minutes |
Preparation: Drain the spelt, place in a pot with 800 ml of water and vegetables, starting cold. Bring to a boil, then simmer on low heat for 30–35 minutes. Add pellitory, galangal, and salt in the last 5 minutes. Stir in fresh parsley only when serving. For strict fasting days: strain the soup and drink only the broth.
Which Products Do You Need for Fasting According to Hildegard?
| Product | Use | Fasting Day |
|---|---|---|
| Ginger Blend Powder | Morning & evening – traditional fasting ritual | All 7 days |
| Pellitory Root Powder | In soup and porridge – Hildegard's most frequently mentioned spice | All days |
| Galangal Powder | Soup and broth – warming spice | All days |
| Fennel-Galangal Tablets | Accompanying on rebuilding days | Days 6–7 |
| Organic Wormwood Tonic | Classic bitter substance recipe according to Hildegard | Before and after fasting |
All products for your fasting week can be found in our cure assortment based on Hildegard's teachings.
Frequently Asked Questions About Fasting (FAQ)
Can I exercise while fasting?
Light movement such as walks (20–30 min./day) is expressly encouraged. Intensive exercise sessions (strength training, HIIT, long runs) should be avoided during the core fasting days 3–5.
Will I get headaches while fasting?
Headaches on days 1–2 are not unusual – they can be caused by caffeine withdrawal. Drink more water and place a hot water bottle on your forehead. A teaspoon of honey in fennel tea can also be pleasant.
How much weight does one lose with 7 days of fasting?
1–3 kg is realistic – with the first few days mainly seeing a reduction in water retention. Read more in our article: 7 Days of Fasting.
When should one not fast?
Fasting is not suitable during: pregnancy and breastfeeding, underweight (BMI below 18), severe heart disease, type 1 diabetes, liver and kidney disease (requiring dialysis), gout (as fasting can temporarily raise uric acid levels), psychological instability such as severe depression or psychosis (only with close specialist medical supervision), active eating disorders, when taking certain medications, and in children and adolescents during the growth phase. When in doubt, always seek medical advice first.
Possible side effects: Headaches (often due to caffeine withdrawal), circulatory problems, dizziness, muscle cramps due to electrolyte deficiency, temporary sleep disturbances.
What is Hildegard's ginger blend powder – and why not Glauber's salt?
In Hildegard's tradition, a ginger-galangal-zedoary powder is described as a gentle alternative. Our ginger blend powder is produced according to this Hildegard tradition.
Hildegard von Bingen on Fasting – The Spiritual Dimension
For Hildegard, fasting was never merely a physical measure. In her monastic rule, she always linked physical abstinence with inner contemplation, prayer, and the reflection on virtues. For her, fasting was a way to open the spirit to goodness.
This holistic perspective makes Hildegard fasting unique even today: it asks not only "What do I eat?" but also "How do I live?" – and uses the fasting period as a bridge to a more conscious way of life according to Hildegard.
After Fasting: How to Preserve the Impulses
The rebuilding days are at least as important as the fasting days themselves. Hildegard recommended continuing with simple, light spelt-based food after fasting – no abrupt relapse into old patterns. The wormwood tonic is suitable as a classic bitter substance recipe after fasting – in Hildegard's tradition, a fixed component of the annual ritual.
Discover our complete range based on Hildegard's teachings.
