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A healthy Ramadan: what to eat and Avoid in Ramadan

A healthy Ramadan: what to eat and Avoid in Ramadan

Ramadan is one of the essential months in the Islamic lunar calendar. It is the religious responsibility of Muslims to observe fast in Ramadan for 29 or 30 days. The Islamic calendar is the lunar calendar; that is why Ramadan happens every year on different days. During fasting, Muslims cannot eat or drink anything before dawn.

Every adult Muslim must observe fast. It is obligatory. According to Hadith, those who do not observe fast on the required day cannot fulfill the deficiency even if they observe fast during the whole year.

It is necessary to know what is essential to eat and what should not be eaten. Muslims have to spend the whole day without drinking and eating something. On the other hand, it is of utmost importance to keep the energy level high. The question emerges before us: what can you eat and drink during Ramadan? That is why it is important to know a healthy Ramadan: what to eat and avoid in Ramadan.

What is your requirement in Ramadan?

It is one of the requirements that one should eat healthy food in Ramadan. In Ramadan, the body requires the same energy level, which is required in ordinary days. For example, you need carbohydrates, vitamins, minerals, and Protein to fulfill the requirements of your body. On the other hand, it is necessary not to eat all the things which are on the table. It may deteriorate your health because, due to fasting, the stomach becomes weak, and it cannot be able to digest all things.

On an ordinary day, 3 to 4 liters of water is necessary to drink. According to that level, one should drink one-third of it because the person can’t drink enough in Ramadan due to time shortage.

What effect does fasting have on health?

Researchers have shown that the effect of fasting is variable according to the area, weather conditions, time of the year, and different other conditions. Some researchers claimed that for people who are fat and victims of obesity, fasting has made a lot of impact by decreasing the weight.

According to the Hadith of the Prophet Muhammad SAW, “Fasting has health.” By reducing weight, they have gained good health of the cardiovascular system. Triglycerides, which are one of the common problems of the modern age, can be cured by fasting. We can easily control our blood pressure by fasting.

Diabetics are one of the most dangerous diseases; fasting can regulate Sugar in the blood.

Apart from these benefits, fasting can provide us with spiritual and physiological benefits.  

Allah does not intend to bring hardship on us. If one becomes ill or in old age, it is allowed not to observe the fast.

What things should be part of our dining table?

There are commonly two eating times in Ramadan.

  1. Iftar
  2. Suhoor

1.      Iftar

It is a common observation that the person becomes thirsty and hungry after a long day spent fasting. It is a natural inclination that he or she goes to everything, which is the part of the dining table. Fasting helps us to restrain when we are in a hurry to do something. We should restrain ourselves from those things which have benefits for us. Undoubtedly, the dining table is full of edible and drinking things.

Here are some suggestions regarding what to eat in this situation.

        I – Use drinks.

We must include a drink in our Iftar. We definitely need a high amount of energy. Drinks are the best way to provide energy for us. Fruit juices and milk are necessary additions in our Iftar.

Avoiding the inclusion of sugar in these natural beverages is vital as it can contribute to obesity. It’s equally crucial to steer clear of carbonated drinks, especially during Iftar, as they can lead to gastrointestinal discomfort and other severe stomach-related problems. Experts advise against their consumption even on regular days.

     II – Use of Fruits

The most beneficial thing, particularly in fasting, is the use of fruits. It has two benefits: first, it provides us with energy. Secondly, it reduces our dependence on Sugar, which is not good for our health.

We should also use Sugar in juices made from fresh fruits. It provides us with vitamins and minerals, which becomes a great need for us, particularly in the days of fasting.

   III – Use of Soups

Soup Is widely used in Ramadan. It is one of the great sources of protein and fluids. These soups are made up of meat and some pulses. These are one of the best energy providers.

   IV – Use of Date

According to Ahadith, the use of data is useful, particularly in the days of fasting. It is one of the primary sources. It is also the Sunnah of the Prophet Muhammad SAW. We can use it in the Suhoor. It is the source of several minerals, for example, copper and Potassium.

Meal after breaking fast

It is common practice in different areas of the world to eat a meal after breaking fast. It is necessary to ensure that the meal should be balanced and rich in health. First, we should use vegetables in order to absorb minerals. Secondly, we should eat meat, for example fish and chicken.

We can use beans and yogurt.

2 – What should be part of the dining table in Suhoor?

The question comes to our mind of what I should eat during Ramadan fasting, particularly in Suhoor, to keep us healthy. It is so because we have to spend the whole day without eating and drinking. It is essential to eat those things which provide us with energy and power.

The meal in Suhoor should also be balanced. Due to the weakness of the stomach, it is not useful to fill the stomach. For example, we should use fluid-rich foods and fluids. It is so because you need water to spend the whole day. Starchy food and high-fiber healthy food must be part of your dining table.

The problem of constipation is a common problem in the days of fasting. These foods are necessary to solve the problem of constipation.

There are some suggestions.

        I. – Using Bread

We should use bread as it is the primary source of energy, but we should avoid its use with Salty foods because it becomes the cause of thrust. Commonly, bread is dry, that is why we should use as much water as possible.

      II. – Use of Yogurt

Experts recommend the use of Yogurt in Suhoor. We can use it with bread. It provides us with enough energy and minerals. It is one of the most significant sources of vitamin –B.

   III. – Use of High fiber breakfast cereals

These cereals are the primary sources of fiber and fluids, vitamins, and minerals. These cereals are used with milk; that is why they provide the highest level of energy.

   IV – Use of starchy foods

We can easily use couscous and rice, which are starchy foods. We can use it with fruit. But avoid the use of salty foods with them.

Other different things are usable in Suhoor, responsible for providing minerals, fluids, vitamins, and other nutrients, but it is necessary not to eat more than your capacity. It is also the Sunnah of the Prophet Muhammad SAW.

What should not be part of our dining table in Ramadan?

Several items have no place at our dining tables, especially when they offer little to no health benefits and might even harm our well-being. Understanding what to avoid eating during Ramadan is crucial.

What should not be part of Suhoor?

Foods that should be avoided in Ramadan.

        I – Use of refined carbohydrates

Refined carbohydrates are the kind of foods, which provide you energy only for 3 to 4 hours. It does not last long. If one eats these foods, his energy level will not meet. Sugar, donuts, and white floor fall under this category.

     II – Use of Carbonated drinks

Experts recommend less use of carbonated drinks. It is dangerous for our stomachs. In fact, it works against the water. It does not provide you with energy.

   III – Use of Salty edible things

Experts also suggest not using salty edible things. It makes you thirsty. Chips, salty nuts, and pickles fall under this category.

What should not be part of Iftar?

These things are the following.

        I. – Use of high Sugar edible things

The less use of Sugary foods is beneficial for the person who absorbs fast. Sugary food does not do useful work but to gain weight.

It is necessary to avoid foods containing Sugar.

     II. – Use of fried edible things

Fried foods can intensify one’s thirst due to their oil content. It’s crucial to steer clear of oily edibles as they can negatively impact stomach health and hydration.

   III. – Using Carbonated drinks

We should avoid using carbonated drinks. It just works to aggravate the thrust. Simple water and coconut water of coconut are the best options in place of carbonated drinks.

What Holy Prophet SAW liked to eat during Holy Ramadan

It is important to know what Prophet Muhammad SAW eats during Ramadan. Iftar and Suhoor are the sunnah of our Prophet Muhammad SAW.

It has proved, according to Ahadith, narrated by the different companions of our Prophet Muhammad SAW, that he used to break the Iftar with fresh dates.

According to Hadith, narrated by Anas (May Allah be pleased upon),’ Muhammad SAW used to break the Iftar with fresh dates. If Prophet SAW did not find fresh dates, then he took dried dates with fresh water. ‘

Different Ahadith proved that dates are the favorite food of our beloved Prophet Muhammad SAW.


Iftar and Suhoor are the Sunnah of our Prophet Muhammad SAW. We should act upon the Sunnah of our Prophet Muhammad SAW. Ramadan is the month of rewards; we should try to win these awards by keeping our health good.