Diet in Ramadan

Ramadan fasting has spiritual, physical, psychological, and social benefits; however, man-made problems may occur, if fasting is not properly practiced. First of all, there is no need to consume excess food at if tar (the food eaten immediately after sunset to break fast), dinner or sahur (the light meal generally eaten about half an hour to one hour before dawn). The body has regulatory mechanisms that activate during fasting. There is efficient utilization of body fat, which has been scientifically proved. Basal metabolism slows down during Ramadan fasting.. A diet that is less than a normal amount of food intake is sufficient enough to keep a person healthy and active during the month of Ramadan.

Health problems can emerge as a result of excess food intake, foods that make the diet unbalanced and insufficient sleep.  Ultimately also, such a lifestyle contradicts the essential requirements and spirit of Ramadan.

Consume Slow Digesting Foods

In view of the long hours of fasting, we should consume slow digesting foods including fiber containing-foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours.

Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. (called complex carbohydrates). Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).


Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, seam (papyri), spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc..

The foods eaten should be well balanced, containing foods from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heartburn, and weight problems.

Diet according to Sunnah

According to Sunnah (the practices of Prophet Muhammad, PBUH) a dietary plan is given:

1. Bread/Cereal/Rice, Pasta, Biscuits and Cracker Group: 6-11 servings/day;
2. Meat/Beans/ Nut Group: 2-3 servings/day.
3. Milk and Milk Product Group: 2-3 servings/day.
4. Vegetable Group: 3-5 servings/day;
5. Fruit Group: 2-4 servings/day.
6. Added sugar (table sugar, sucrose): sparingly.
7. Added fat, polyunsaturated oil 4-7 table spoons.

Further suggestions:

• • Drink sufficient water between If tar and sleep to avoid dehydration.
  • Consume sufficient vegetables at meal s. Eat fruits at the end of the meal.
  • Avoid intake of high sugar (table sugar, sucrose) foods through sweets or other forms.
  • Avoid spicy foods.
  • Avoid caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic. Three days to five days before Ramadan gradually reduce the intake of these drinks. A sudden decrease in caffeine prompts headaches, mood swings and irritability.

Prepared by: Dietitian Mehreen Amer (Tabba Heart Institute)