Ramadan Fasting: Resetting Eating Habits

Fasting during Ramadan is a good time to reset your eating habits, which you can continue to have beyond Ramadan. Choosing proper foods during sahur and iftar can help sustain energy and prevent dehydration along with benefiting our overall health.

Fasting entails abstaining from all food and drink even water, from dawn to dusk ,and it brings physiological changes in body, Your body uses stored glucose and fat, and convert them into energy. This helps in weight loss and cleansing of toxins from body but without muscle breakdown.

The process also aid in lowering cholesterol, regulating sugar levels and promoting mental health by increased level of endorphins.

Even when a person is not fasting, the food should be balanced with carbohydrates, proteins, fats and fluids to help maintain hydration and salt balance.

Foods That Help

Complex carbohydrates release energy slowly, which keeps the fasting people energized for long hours. Complex carbohydrates are found in whole grains, seeds, fruits and other fiber-rich choices to keep you full and your blood sugar steady.

·                Foods like barley, wheat, oats, millets, semolina, beans, lentils, whole wheat flour and basmati rice provide sustained energy.

·                Whole wheat, potatoes with skin, green beans, apricots, prunes and figs help with digestion.

·                Eating dates at iftar offer an instant energy boost and are consistent with the Sunnah.

·                Chickpeas, yogurt-based dishes, baked samosas, boiled dumplings, fish, chicken, eggs, tofu.

·                Foods that Refresh the Body Olives, onions, cucumber, grape, banana, strawberry, avocado, sweet potato to be included for hydration and vitamins.

·                The combination of nuts and seeds and quinoa and brown rice provide all essential nutrients while keeping people satisfied.

Foods to Avoid

The consumption of highly processed foods, which burn quickly result in energy spikes followed by crashes and lead to increased fatigue.

The combination of high-fat, sugary and caffeinated products lead to dehydration and stomach discomfort.

The intake of fried and processed snacks results in increased sodium and harmful fats, which contribute to fatigue.

People should choose low-fat dairy products because whole milk dairy products create stomach problems.

In short, avoid cakes, biscuits, chocolates and sweets, such as Indian Mithai. Also avoid the caffeine content in drinks such as tea, coffee and cola. Caffeine is a diuretic and stimulates faster water loss through urination.

Sahur Meal

The pre-dawn meal of Sahur needs people to select foods, which provide sustained energy throughout the day. They must choose foods, which contain complex carbohydrates, dietary Fiber, protein and fluids to stop their bodies from experiencing hunger.

One can choose between oats porridge, milk, nuts and bananas or wholegrain chapatti with yogurt, eggs or veggies or lentil soup with dates. Water and low-sugar lassi as basic fluids will prevent dehydration.

Iftar Meal

Iftar is the meal, which breaks the day’s fast. Have dates to get fresh energy. Even fruit juices can be taken for similar effect. Don't feast but have a balanced meal with grilled chicken, brown rice and more. Eat moderately in honor of spirituality and health.

Health Care

Poor eating choices this time can lead to heartburn from excess acid build up, so eat healthy and moderately.

If you get cramps and feel dizzy, which are caused by dehydration, immediately hydrate yourself.

The diabetics who are on insulin shouldn’t fast. All the others must consult their doctor for medication adjustment.

​Try prescribed medicine or rest to cure and ease headache from caffeine withdrawal or low fluid supply.

 Fibre and slow physical activity help relieve constipation.

The detox of Ramadan also helps in overcoming bad habits such as smoking.

 It is recommended to have 8+ glasses of water between iftar and sahur. Always buy fresh seasonal fruits, whole grains from your local markets. Light walks post-iftar can boost fitness and energy.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.