You want to fast mindfully but aren't sure how? Looking for a concrete plan that tells you day by day what to eat, drink, and how to get ready? Then you're in the right place. In this article, you'll get a complete fasting guide for beginners—based on the proven fasting tradition of Hildegard von Bingen.
What does the science say? Expert opinion on fasting
– Dr. Françoise Wilhelmi de Toledo, medical director at 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 need to listen to the voice of our soul."
What is fasting according to Hildegard? Definition and distinction
Fasting according to Hildegard is a structured method where you largely avoid solid food for 5–10 days—supplemented by liquid foods like herbal teas, vegetable broths, and juices. It differs from diets or intermittent fasting because of its holistic structure: Prep days before and rebuilding days after the actual fast are a fixed part of the plan.
Fasting according to Hildegard von Bingen is a gentle approach. Instead of strict methods, Hildegard's tradition allows for a light spelt soup 1–2 times a day as liquid food. 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 features |
|---|---|---|---|
| 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 food during eating window | No prep/rebuilding days; not a cure |
| Juice fasting | 3–7 days | Only freshly pressed juices | Higher sugar content |
Why 7 days? The classic fasting duration for beginners
Seven days is the classic length for a first fasting retreat—long enough for a mindful break, short enough to do at home. The week is split into three phases:
| Phase | Days | What happens |
|---|---|---|
| Prep days | Day 1–2 | Gentle start, switching to lighter food |
| Main fasting days | Day 3–5 | No solid food; spelt soup and herbal tea |
| Rebuilding days | Day 6–7 | Slowly reintroducing solid food |
For experienced fasters, 10–14 days are possible. For total beginners, we recommend starting with a 3-day mini-fast (1 prep day, 1 fasting day, 1 rebuilding day). You can find more in our cure selection based on Hildegard's teachings.
Getting ready to fast: What you should do 1 week before
The most common mistake with fasting: jumping in cold without preparing your body. With good prep, fasting goes much more smoothly.
Step 1 – Cut back: Gradually reduce coffee, alcohol, and sugar. Don't quit all at once—just a bit less each day. Cut meat down to small amounts.
Step 2 – Switch it up: Move to easily digestible whole foods: spelt instead of white flour, veggies instead of ready meals, herbal tea instead of soft drinks.
Step 3 – Pick your timing: Choose a week without work stress, travel, or social obligations. Fasting time is time to retreat.
Step 4 – Get your supplies: You'll need: spelt flakes, spelt grains, bertram root powder, galangal powder, fennel tea, ginger blend powder, fresh veggies.
The complete 7-day fasting plan at a glance
Here's an overview of all 7 days.
Day 1 & 2 – Prep days: The gentle start
No meat, no cheese, no coffee, no alcohol. Allowed: Habermus (Hildegard's spelt porridge), steamed veggies, fruit, light soups, and herbal tea. Morning and evening take half a teaspoon of Hildegard's ginger blend powder—on an empty stomach, let it dissolve in your mouth.
Day 3, 4 & 5 – Main fasting: The mindful break
This is where the real fasting begins. No solid food—except for the Hildegard fasting soup: a warm broth made from spelt grains, veggies, parsley, and spices from Hildegard's teachings—bertram and galangal, 1–2 times a day in small amounts.
Also: at least 2 liters of fennel tea and still water daily, clear veggie broth, and if needed, a small glass of freshly pressed fruit or veggie juice. Physically: light walks are good, but no sports. Warmth is a must—hot water bottle on your belly, warm clothes. At least 20 minutes of quiet or meditation every day.
Many fasters report a different body feeling from day 4 on: your head feels clearer, sleep gets deeper, thoughts become calmer.
Day 6 & 7 – Rebuilding days: Breaking the fast
Breaking the fast is the most important moment. Ei
2 Levels of Fasting According to Hildegard von Bingen
1. Easiest Fasting Method: Spelt, Fruit, and Veggies
With spelt fasting, you eat spelt in different forms three times a day, combined with veggies, fruit, and salads. For seasoning, use herbs and spices from Hildegard’s teachings, like galangal, bertram, and pelargonium spice mix.
morning: Habermus made from cracked spelt or porridge with spelt flakes, spelt-butter rusk.
lunch: Spelt pasta, spelt spaetzle, spelt semolina, spelt soup, spelt dumplings with veggies and chestnuts, salad, fruit salad.
evening: Spelt porridge, semolina soup or spelt bread/spelt rusk with butter or herb cheese.
Recommended duration: 4–6 weeks.
2. Bread Fasting: Spelt Reduction Diet
With the spelt reduction diet, you alternate every two days between the regular Hildegard diet and, on reduction days, only eat spelt bread or spelt rusk with fennel tea. Salad can be added at lunch. On reduction days, skip animal protein, milk protein, and animal fats (like butter).
Day 1 regular Hildegard meals: spelt, fruit, veggies, a varied mixed diet.
Reduction day:
morning: Habermus or porridge with apple compote, cinnamon, and spelt coffee
lunch: Salad, spelt semolina soup, spelt porridge, spelt pasta without egg
evening: Spelt bread and fennel tea
Starting Your Fast with Ginger Lozenges
In the Hildegard tradition, the transition into fasting is marked by ginger lozenges made from a proven blend of ginger, zedoary, and licorice root – a mindful ritual to kick off all Hildegard fasting methods.
Recipe: Hildegard Fasting Soup
The fasting soup is the heart of Hildegard fasting. Warm, filling enough for fasting days, and seasoned with bertram and galangal – the spices Hildegard highlighted in her writings.
| Ingredient | Amount (2 servings) | Note |
|---|---|---|
| Organic spelt grains (whole) | 50 g | Soak for 8 hours |
| Carrots | 2 medium | A staple in Hildegard’s fasting recipes |
| Celery root | ½ small | Classic soup veggie |
| Leek | ½ stalk | For aroma and flavor |
| Parsley (fresh) | 1 bunch | Add at the end – never cook it |
| Bertram root powder | ½ tsp | Hildegard’s most-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 min |
Preparation: Drain the spelt, add to 800 ml water with the veggies, and bring to a boil. Simmer on low for 30–35 minutes. Add bertram, galangal, and salt in the last 5 minutes. Stir in fresh parsley just before serving. For strict fasting days: strain the soup and drink only the broth.
Which Products Do You Need for Hildegard Fasting?
| Product | Use | Fasting Day |
|---|---|---|
| Ginger Blend Powder | Morning & evening – traditional fasting ritual | All 7 days |
| Bertram Root Powder | In soup and porridge – Hildegard’s top spice | Every day |
| Galangal Powder | Soup and broth – warming spice | Every day |
| Fennel-Galangal Tablets | Take on rebuilding days | Days 6–7 |
| ORGANIC Wormwood Tonic | Classic bitter formula by Hildegard | Before and after fasting |
You’ll find all the products for your fasting week in our cure collection inspired by Hildegard’s teachings.
Frequently Asked Questions About Fasting (FAQ)
Can I exercise while fasting?
Light movement like walks (20–30 min/day) is definitely encouraged. Avoid intense workouts (strength training, HIIT, long runs) on core fasting days 3–5.
Will I get headaches while fasting?
Headaches on days 1–2 aren’t unusual – they can be caused by caffeine withdrawal. Drink more water and try a warm compress on your forehead. A teaspoon of honey in fennel tea can also feel nice.
How much weight do you lose in 7 days of fasting?
1–3 kg is realistic – but in the first days, it’s mostly water weight. More on this in our article: 7 Days Fasting.
When should you not fast?
Fasting isn’t suitable for: pregnancy and breastfeeding, underweight (BMI under 18), serious heart conditions, type 1 diabetes, liver and kidney disease (if on dialysis), gout (since fasting can temporarily raise uric acid), mental instability like severe depression or psychosis (only with close medical supervision), active eating disorders, if you’re taking certain medications, and for children and teens who are still growing.
Possible side effects: Headaches (often from caffeine withdrawal), circulatory problems, dizziness, muscle cramps due to lack of electrolytes, temporary sleep disturbances.
What is Hildegard’s Ginger Blend Powder – and why not Glauber’s salt?
In Hildegard’s teachings, a ginger-galangal-zedoary powder is described as a gentle alternative. Our Ginger Blend Powder is made following this Hildegard tradition.
Hildegard of Bingen on fasting – the spiritual side
For Hildegard, fasting was never just about the body. In her monastic rule, she always linked physical restraint with inner reflection, prayer, and focusing on virtues. Fasting was her way to open the mind to good things.
This holistic approach is what makes Hildegard fasting so unique even today: It doesn’t just ask “What am I eating?” but also “How am I living?” – and uses fasting as a bridge to a more mindful lifestyle inspired by Hildegard.
After fasting: How to keep the momentum going
The days of building back up are at least as important as the fasting days themselves. Hildegard recommended continuing with simple, light meals based on spelt after fasting – no sudden return to old habits. The Wormwood Tonic is a classic bitter blend for after fasting – and, according to Hildegard, a key part of the yearly ritual.
Check out our full range inspired by Hildegard’s teachings.
