Healthy Food in the Islamic Fasting Month of Ramadan

Healthy Food in Ramadan

During the holy month of Ramadan, which occurs on the ninth month of the lunar-based Islamic calendar, all Muslims are required to abstain from food and drink from dawn to dusk for 30 days. Because Ramadan shifts approximately eleven days earlier each year on the solar-based Gregorian calendar, Muslims experience Ramadan in different seasons throughout the course of the lives.

Consider the following:

Divide your food into three meals. Saher is the morning meal when the fast starts, iftar is the evening snack when the fast is broken and then dinner.

Include complex carbohydrate foods rich in fibre, such as those found in grains and seeds. For example, whole wheat roti, brown rice, daal, beans, bajara, bran, fruits and vegetables should be eaten, particularly during saher. Fibre-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity. Fasting during the day can also increase stomach acid content and cause feelings of pain or discomfort. High-fibre foods during dinner can help neutralise this acid and alleviate pain. (Remember to increase fluids with fibre intake to prevent excessive gas).

During iftar, dates and juice are traditionally consumed. Include three dates and 4 oz (120 mL) of juice to help normalise possible low sugar (hypoglycemia) and provide the much needed “instant” energy along with hydration. If you have diabetes, please consult with your healthcare provider for medication or diet adjustments and learn more about Fasting and Diabetes.

Bake or grill foods instead of frying them, and if frying, decrease the amount of oil used. Try and measure the oil in spoonfuls instead of just pouring it from the bottle.

Choose lower fat and lean cuts of meat. Skin chicken and remove any visible fat before cooking.

Eat slowly and chew food well. Because you have not eaten all day, there will be a tendency to want to eat a large quantity of food quickly. Remember that it takes 20 minutes for your stomach to tell your brain that you are full — put small portions on your plate first.

Walking in the evening for at least 30 minutes is an ideal routine activity. Walking will not only help your metabolism, but also help your mind stay clear. However, if you’ve eaten a big meal, blood needs to move to your digestive system rather than to your muscles, so a brisk walk straight after a heavy meal is not a good idea. Wait 1-2 hours after your meal before engaging in any strenuous activity. Best to keep your meals light.

Drink as much fluid (preferably water) as possible. It is advisable to consume at least 8-12 cups between iftar and bedtime so that your body may adjust fluid levels in time for the next day.

Avoid:

Fried and fatty foods such as french fries, sweets, fried samosa, pakoras, parathas, greasy curries and biriyani. High-fat foods are high in calories and are nutrient deficient which will lead to an imbalanced diet, thereby increasing sluggishness and fatigue during Ramadan.

Salt and salted food, such as achars pickles, papadums, sauces, nuts, chips and olives. Dehydration is a risk due to limited fluid intake during the day, and high salt foods can further increase this risk by drawing fluids out of your body.

Foods containing too much sugar such as sweet glucose energy drinks and mithai. These are sources of empty calories with very little nutritional value. While they may provide you with instant energy, they will not sustain you through the day and night.

Overeating especially at saher can cause further metabolic imbalance, like highs and lows in your blood sugar and dehydration.

Too much tea or caffeine at saher. Both of these are diuretics when consumed in large quantities and the body can lose valuable minerals, salts and fluids that you need during the day.

Sleeping immediately after iftar and saher meals, since your body will require time to digest the food. Wait for 2–3 hrs before sleeping.


Fasting during Ramadan means abstinence from all food or drink, including water and chewing gum, from dawn to sunset. It is recommended that before sunrise, Muslims eat a pre-fast meal known as suhur. This meal often resembles breakfast, but in some cultures it may include more dinner-like foods. After sundown, Muslims break their fast in a meal iftar, which usually starts with dates and water or milk, followed by a dinner meal. Muslims are permitted to snack at night between those two meals and hydration is encouraged, especially when Ramadan falls during summer.

For suhur, iftar and snacks, Muslims can more easily make it to sundown by eating high-fiber meals to sustain satiety over longer periods, fruits and vegetables to maintain electrolyte stores, and plenty of fluids to maintain hydration. Muslims should also limit fried foods and sugary sweets, the latter of which is a common cultural tradition among many ethnicities during the holy month.




some tips to manage the month’s fast.



STAY HYDRATED

Keeping hydrated is evidently more challenging in the summer months of Ramadan . Usually, men are required to drink about 2.5 litres of water or 10 cups, whilst women are required to consume about 2 litres, or 8 cups a day. During Ramadan, it is advised to drink as much water as possible before, during and after meal times after sunset.

BREAK YOUR FAST SLOWLY

Breaking your fast should be gradual. Beginning with water, small hot appetisers like soups, light salads and yogurts or a small cup of fresh juice and even 2-3 dates are recommended. Dates have gained popularity in Ramadan, as they’re high in fruit sugar, yet nutritious as they are filled with magnesium, potassium and fibre.

MAKE YOUR MEALS COUNT

A balanced diet is recommended even when you are not fasting. Power foods like whole grains, barley, wheat, oats, whole grain rice and legumes such as lentils or beans and fresh produce like fruits, vegetables and potatoes are low in sugar, and high complex carbohydrates, remaining in your system for longer, lessening the hunger throughout the day. Protein rich sources like lean meats, fish, eggs, milk, nuts or seeds can also help to stabilise blood sugar levels, which in turn can help curb cravings.

AVOID SALTY AND SUGARY FOODS

Foods to avoid are spicy, salty, and processed foods such as canned food and packaged products. The faster the body breaks the meal down, the sooner you’ll get hungry. That means instead of a sugary breakfast cereal, try oatmeal and fruit. The addition of chia seeds provide an added boost of healthy omega fatty acids, iron, vitamin C, potassium, calcium, fiber, protein and antioxidants.