You want to do therapeutic fasting, but you're not quite sure how? You're looking for a concrete plan that tells you day by day what to eat, drink, and how to prepare? Then you're in exactly the right place. In this article, you'll get a complete therapeutic fasting guide for beginners—based on the proven fasting method of Hildegard von Bingen.
What does science say? Expert opinion on therapeutic fasting
"Fasting is the oldest therapeutic method in the world. If you fast properly, you activate the body's own cleansing processes (autophagy), give your digestive system a break, and allow your immune system the chance to regenerate. The key is structured support with preparation and rebuilding days."
– Dr. Françoise Wilhelmi de Toledo, medical director of the Buchinger Wilhelmi Clinic, internationally recognized fasting researcher (including PLOS ONE, 2019).
The German Nutrition Society (DGE) describes therapeutic fasting as a proven traditional method for short-term relief of the metabolism. Indications include excess weight, high blood pressure, rheumatism, and general states of exhaustion.
Fasting according to Hildegard von Bingen adds a spiritual dimension to this medical foundation, which Hildegard always saw as inseparable from physical healing: "We need to listen to the voice of our soul if we want to become healthy."
What is therapeutic fasting? Definition and distinction
Therapeutic fasting is a structured fasting method in which you largely avoid solid food for 5–10 days—supplemented by liquid nourishment like herbal teas, vegetable broths, and juices. It clearly differs from diets, intermittent fasting, or Buchinger fasting through its holistic structure: preparation days before and rebuilding days after the actual fasting are a fixed part of the plan.
Therapeutic fasting according to Hildegard von Bingen is a gentle variant. Instead of a strict water diet, Hildegard allows a light spelt soup as liquid nourishment once or twice a day. And instead of the classic Glauber's salt for intestinal cleansing, the Hildegard method uses a mild ginger blend powder (made from ginger, galangal, and zedoary)—gentler on the stomach, but just as effective.
Therapeutic fasting vs. other fasting methods compared
| Fasting method | Duration | Nourishment | 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 during eating window | No preparation/rebuilding days; not a cure |
| Juice fasting | 3–7 days | Only freshly pressed juices | Higher sugar content; no spiritual dimension |
Why 7 days? The optimal fasting duration for beginners
Seven days is the classic fasting duration for a first therapeutic fasting course—long enough for real deep effects, short enough to do at home without medical supervision. The week is divided into three phases:
| Phase | Days | What happens in the body |
|---|---|---|
| Preparation days | Day 1–2 | Digestive tract empties, blood sugar normalizes, glycogen stores are depleted—cravings decrease |
| Main fasting days | Day 3–5 | Ketosis starts: body burns fat reserves; autophagy (cellular cleansing) is activated; mind often becomes clearer |
| Rebuilding days | Day 6–7 | Intestines slowly wake up again; digestive enzymes return; nutrient absorption is recalibrated |
For experienced fasters, 10–14 days are possible and more intense. For absolute beginners, we first recommend a 3-day mini-fast (1 preparation day, 1 fasting day, 1 rebuilding day) as an introduction. You can find more about the Hildegard detox cure in our fasting collection.
Preparing for therapeutic fasting: What you should do 1 week before
The most common mistake in therapeutic fasting: starting the course cold, without preparing your body. This leads to strong withdrawal symptoms (headaches, irritability, cravings) on days 1 and 2. With good preparation, fasting goes much more smoothly.
Step 1 – Reduction: Gradually cut back on coffee, alcohol, and sugar. Don't quit abruptly, just a little less each day. Reduce meat to small amounts of light meat.
Step 2 – Changeover: Switch to easily digestible whole foods: spelt instead of white flour, vegetables instead of convenience food, herbal tea instead of soft drinks. Hildegard especially recommended spelt as the base grain of the diet.
Step 3 – Choose the right time: Pick a week without work stress, travel, or social commitments. Fasting time is retreat time. Traditionally, people fast in spring (Lent after Easter), but autumn is also very suitable.
Step 4 – Get your supplies: You'll need: spelt flakes, spelt grains, bertram root powder, galangal powder, fennel tea, ginger blend powder, fresh vegetables. You can find everything in our fasting collection.
The complete 7-day therapeutic fasting plan at a glance
Here you can see all 7 days at a glance. The detailed daily plan with times, exact recipes, and Hildegard rituals can be found in the free PDF.
Day 1 & 2 – Preparation days: The gentle e
No meat, no cheese, no coffee, no alcohol. Allowed: Habermus (Hildegard’s spelt porridge), steamed vegetables, fruit, light soups, and herbal tea. In the morning and evening, take half a teaspoon of Hildegard’s ginger blend powder—let it dissolve in your mouth on an empty stomach. It gently supports bowel activity and replaces the classic Glauber’s salt.
Hildegard was convinced that this blend of ginger, galangal, and zedoary only removes the “bad” from the body while the “good” remains—a belief that, in modern terms, corresponds to supporting the gut flora.
Day 3, 4 & 5 – Core Fasting: The Reset
This is when the actual fasting begins. Solid food is omitted—except for the Hildegard fasting soup: a warm broth made from spelt grains, vegetables, parsley, and Hildegard’s spices bertram and galangal, 1–2 times daily in small amounts.
Along with this: 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 are good, but no sports. Warmth is a must—hot water bottle on your belly, warm clothes, don’t get cold. At least 20 minutes of silence or meditation every day.
What happens during these days? The body shifts into ketosis—it burns fat reserves as an energy source. Many people report a clear state of mind from day 4: the head feels lighter, sleep is deeper, emotions calmer. This is what Hildegard called “inner cleansing.”
Day 6 & 7 – Recovery Days: Breaking the Fast
Breaking the fast is the most important moment, both ritually and medicinally. Returning too abruptly to heavy food can put a strain on the gut. Hildegard recommended the apple as the first food after fasting: eat it slowly and mindfully, chewing each bite at least 30 times. After that: thin spelt porridge, steamed vegetables, pear compote. On the second recovery day, the spelt stew can be a bit thicker—by the end of the week, you’ll be back to the Hildegard diet.
2 levels of fasting according to Hildegard von Bingen, possible without therapeutic supervision:
1. Easiest fasting form: Spelt, fruit, and vegetables
With spelt fasting, spelt is served 3 times a day in any form, combined with vegetables, fruit, and salads as desired. For seasoning, key medicinal herbs such as galangal, bertram, and pelargonium spice blend are ideal.
morning: Habermus made from cracked spelt or porridge with spelt flakes, spelt butter rusks.
lunch: Spelt noodles, spelt spaetzle, spelt semolina, spelt soup, spelt dumplings with vegetables and sweet chestnuts, spelt lettuce, fruit salad.
evening: Spelt porridge, semolina soup or spelt bread or spelt rusks with butter or herbal cheese.
A duration of 4–6 weeks is recommended.
2. Bread fasting: Spelt reduction diet
With the spelt reduction diet, you alternate every two days between the normal Hildegard diet and, on reduction days, only eat spelt bread or spelt rusks with fennel tea. Salad can also be served at lunch. On reduction days, you must avoid animal protein, milk protein, and animal fat (butter). You can follow this reduction diet for a long time, up to 6 months, without any health risk.
Day 1: normal Hildegard cuisine:
Spelt, fruit, and vegetables—a varied mixed diet, with meat and milk protein also allowed as side dishes.
Reduction day:
morning: Habermus or porridge with apple compote, cinnamon, and spelt coffee
lunch: Spelt lettuce, spelt semolina soup, spelt porridge, spelt noodles without egg
evening: Spelt bread and fennel tea
Start fasting with ginger lozenges
With ginger lozenges made from the proven combination of ginger, zedoary, and licorice root, you achieve a gentle switch at the start of all Hildegard fasting forms to the body’s own self-sufficiency from the residues in the connective tissue, with only the bad juices leaving the body and the good ones remaining.
Recipe: The Hildegard Fasting Soup
The fasting soup is the heart of Hildegard fasting. Warm, filling enough for the fasting period, and seasoned with bertram and galangal—the spices Hildegard called the strongest helpers for digestion and cleansing.
| Ingredient | Amount (2 servings) | Hildegard’s Note |
|---|---|---|
| Organic spelt grains (whole) | 50 g | Soak for 8 hours—makes them easier to digest |
| Carrots | 2 medium | Hildegard’s preferred fasting vegetable |
| Celery root | ½ small | Draining, cleansing |
| Leek | ½ stalk | Prebiotic—supports gut flora recovery |
| Parsley (fresh) | 1 bunch | Add only at the end—never cook it |
| Bertram root powder | ½ tsp | Hildegard’s No.1 spice for digestion and warmth |
| Galangal powder | ¼ tsp | Warming, supports the heart, antioxidant |
| Sea salt | Pinch | Use sparingly |
| Water | 800 ml | Start cold, simmer for 30–35 min |
Preparation: Drain the spelt, start cold with 800 ml water and vegetables. Bring to a boil, then simmer on low heat 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. Our ready-made organic fasting soup is made according to the original Hildegard recipe and already contains all the important spices.
Which products do you need for Hildegard therapeutic fasting?
| Product | Usage | Fasting day |
|---|---|---|
| Ginger Blend Powder | Morning & evening on an empty stomach – gentle intestinal cleansing | All 7 days |
| Bertram Root Powder | In soup and porridge – Hildegard’s most important digestive spice | Every day |
| Galangal Powder | Soup and broth – warming, strengthening | Every day |
| Fennel-Galangal Tablets | Supportive if you feel bloated on rebuilding days | Day 6–7 |
| ORGANIC Wormwood Herbal Drink (Course) | Bitter herbal drink for liver cleansing before and after fasting | Preparation & after the course |
You’ll find all the products for your fasting week in our Fasting & Detox Collection. Learn more about bitter herbs and detox according to Hildegard in our article on Liver Cleansing and Detoxification.
Frequently Asked Questions about Therapeutic Fasting (FAQ)
Can I exercise while fasting?
Light movement like walks (20–30 min/day) is definitely encouraged – it supports cleansing and lymph flow. Intense workouts (strength training, HIIT, long runs) should be avoided during the core fasting days 3–5.
Will I get headaches during fasting?
Headaches on days 1–2 are normal – they’re caused by caffeine withdrawal and the breakdown of glycogen. Drink more water and place a hot water bottle on your forehead. A teaspoon of Hildegard honey in fennel tea also helps.
How much weight do you lose with 7 days of fasting?
1–3 kg is realistic – in the first days you mostly lose water retention, from day 3 on you actually tap into fat reserves. More on this in our article: How many kilos do you lose with 7 days of fasting?
When should I not fast?
Fasting is not suitable for: pregnancy and breastfeeding, underweight (BMI under 18), severe heart conditions, type 1 diabetes, active eating disorders, and when taking certain medications. When in doubt, always consult a doctor first.
Liver and kidney diseases (requiring dialysis),
Gout, since fasting can temporarily raise uric acid levels and trigger a gout attack, type 1 diabetes,
psychological instability such as severe depression or psychosis (only with close medical supervision),
active eating disorders and when taking certain medications.
Children and adolescents, since fasting during the growth phase can disrupt the natural process.
When in doubt, always consult a doctor first.
Possible side effects:
Headaches (often due to caffeine withdrawal)
Circulatory problems, dizziness
Muscle cramps from electrolyte deficiency
Temporary sleep disturbances
What is Hildegard’s Ginger Blend Powder – and why not use Glauber’s salt?
Hildegard rejected harsh laxatives. Her ginger-galangal-zedoary powder has a gentle laxative and warming effect, while protecting the intestinal flora. Our Ginger Blend Powder is made according to this Hildegard formula.
Hildegard von Bingen on Fasting – the Spiritual Dimension
For Hildegard, fasting was never just a physical practice. In her monastic rule, she always combined physical abstinence with inner reflection, prayer, and contemplation of virtues. For her, fasting was a way to clear the body of “evil humors” and at the same time open the mind to the good.
This holistic approach is what makes Hildegard fasting unique even today: It doesn’t just ask “What do I eat?” but also “How do I live?” – and uses the fasting period as a bridge to a more mindful Hildegard way of life. You can find more about Hildegard’s herbal wines and elixirs that can accompany fasting in our article on Hildegard Herbal Wines.
After Fasting: How to Maintain the Effects
The rebuilding days are at least as important as the fasting days themselves. Hildegard recommended continuing with simple, light spelt-based foods after fasting – no abrupt return to old habits. The bitter plant course with wormwood herbal drink is a good follow-up to fasting: It keeps the liver active and, according to Hildegard, works against the “black humors of melancholy” – the mood swings that sometimes occur after fasting ends. More on this in the article on the Wormwood Course according to Hildegard.
For your immune system after fasting, we also recommend the Hildegard Immune Course as gentle support over 4–6 weeks.
