How to Have a Healthy Ramadan: Nourishing Suhoor & Iftar Ideas
Ramadan is a time of reflection, prayer, and connection. And it is also important to nourish your body while fasting. Many people experience tiredness, bloating, or cravings, not because of fasting itself, but due to what they eat at suhoor (the pre-dawn meal) and iftar (the meal to break the fast).
To maintain energy levels throughout the day and avoid feeling exhausted after meals, it is essential to focus on balanced, nutrient-rich food choices.
Suhoor: A Strong Start to the Day
The pre-dawn meal plays a key role in sustaining energy and preventing hunger during the fasting hours. Choosing the right foods can help keep you fuller for longer and maintain steady blood sugar levels.
A good suhoor should include a balance of protein, complex carbohydrates, and healthy fats. Protein-rich foods such as eggs, Greek yoghurt, or a smoothie with yoghurt, oats, seeds, banana, and almond butter help keep you full and support muscle function. Whole grains like oats, brown rice, wholemeal bread, or chapati made with wholewheat flour provide slow-releasing energy, preventing mid-day crashes. Adding healthy fats, such as avocado, nuts, and seeds, further stabilises blood sugar and reduces cravings.
Hydration is equally important. Drinking plenty of water before fasting begins can help prevent dehydration later in the day. Foods with high water content, like cucumber, watermelon, and yoghurt, are excellent choices. It is also best to avoid excessive caffeine, as it can contribute to dehydration.
Planning is key, so in the evenings, decide what you will have at suhoor and even prepare it beforehand. I have some delicious recipes in my free Ramadan recipe book.
Iftar: Breaking the Fast in a Healthy Way
After a long day of fasting, it is tempting to indulge in heavy, fried, or sugary foods. However, these can lead to bloating, sluggishness, and energy crashes. A balanced iftar will replenish nutrients, aid digestion, and keep cravings under control.
Traditionally, the fast is broken with dates and water, which is an excellent practice. Dates provide natural sugars for a quick energy boost, along with fibre and essential minerals, while water helps with rehydration.
Including a source of protein in your iftar meal keeps you feeling satisfied for longer. Options such as grilled chicken, fish, lentil soup, or a chickpea salad are all great choices. Pairing this with plenty of vegetables ensures you are getting essential vitamins and fibre, which aid digestion. Fresh salads, roasted vegetables, subji or a vegetable-based soup are all simple and nourishing additions to your meal.
Have wholegrain carbohydrates instead of refined options can make a big difference in maintaining steady energy levels. Instead of white rice or fried snacks, consider brown rice, wholewheat chapati, or sweet potatoes, which provide sustained energy without causing rapid spikes in blood sugar.
While traditional Ramadan treats, such as fried foods and sweets, are enjoyable, eating them in moderation will help prevent digestive discomfort and energy crashes. Being mindful of portion sizes and balancing indulgences with nutritious foods can make a significant difference in how you feel throughout the month.
Stay Nourished Throughout Ramadan
For delicious and nutritious meal ideas, download my FREE Ramadan Recipe Book at https://sujatadin.com/ramadan and throughout this month I am sharing tips and recipes on Instagram.
