Healthy Eating During Ramadan: A Practical Guide
By Khaleel Almomen · 4 min read
Ramadan is a time for worship and community, and also a chance to build healthy routines. The goal is steady energy, good hydration and balanced meals between sunset and dawn.
Breaking your fast
Many people begin with water and dates, which is also a long-standing tradition. Pause for a few minutes before the main meal. Eating slowly helps you notice when you are full.
A balanced iftar
- Start with soup or a salad.
- Fill half your plate with vegetables and add protein such as fish, chicken or lentils.
- Choose whole grains or a smaller portion of rice or bread.
- Keep fried foods and sweets to small portions.
A smarter suhoor
This meal helps carry you through the day. Include protein, fiber and some healthy fat, for example eggs with whole-grain bread, yogurt with oats and fruit, or beans with vegetables. Avoid very salty foods, which can make you thirstier.
Hydration between iftar and suhoor
Spread your water through the evening instead of drinking it all at once. Soups, fruit and vegetables also add fluid. Try to limit tea, coffee and sugary drinks, which can leave you more thirsty.
Sleep and activity
Sleep patterns change in Ramadan, so rest when you can and consider a short nap. A gentle walk after iftar or light exercise before the fast ends can help you feel better.
Who should check with a doctor first?
If you are pregnant or breastfeeding, take regular medication, or live with a health condition such as diabetes, speak to your doctor before and during Ramadan about how to stay safe. Stop fasting and seek help if you feel very unwell.
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For general education only. It does not replace advice from your doctor. This page contains affiliate links; see the disclosure.