By Zeenia Gul, Dietitian
As Muslims around the world embrace the sacred month of Ramadan, nourishing our bodies wisely becomes a beautiful act of worship in itself.
Fasting from dawn to sunset is more than abstaining from food and drink – it’s a chance to reset habits and honour the body Allah has entrusted us with.
But without mindful eating, fatigue, dehydration and blood sugar swings can easily take hold. Here’s how to make your suhoor and iftar both fruitful and health-supporting.
Suhoor: The meal of blessing and sustained energy
The Prophet (s) emphasised the blessing of suhoor, saying: “Eat suhoor, for in suhoor there is blessing…” (Hadith, Ahmad). Fundamentally, this meal fuels your day, so balancing it well is key.
Choose complex carbohydrates (whole grains like oats, multigrain bread or basmati rice) to provide slow-release energy and help keep blood sugar as stable as possible.
Pair these with lean proteins (eggs, yogurt, beans, fish) and healthy fats (nuts, seeds, avocado) to support muscle maintenance and satiety.
Furthermore, adding fiber-rich fruits and vegetables not only aids digestion but also holds water – helping prevent daytime dehydration. And speaking of hydration, make sure to keep sipping on at least 2-3 cups of water during suhoor.
Iftar: Break your fast mindfully
Breaking your fast should be gentle on your stomach. The Sunnah teaches us to begin with dates and water – a perfectly balanced starter of natural sugars and hydration that calms your digestive system. After that, enjoy a light soup or salad to warm your stomach before your main meal.
For the main iftar meal, aim for a balanced mix: half your plate with vegetables, one quarter with complex carbohydrates (like rice or wholegrain pasta), and one quarter with lean protein such as chicken, fish, tofu or legumes. This balance keeps you full without the heaviness that comes from large fried or sugary meals.
Try avoiding excessive fried foods, sweets and high salt, which will prevent bloating and energy crashes. But if you really do want a samosa, stick to one and savour it.
Pic reference: Diabetes Vic
Hydration: Sip for success
Aim for steady water intake between iftar and suhoor, aiming for the equivalent of 8 glasses or more, depending on activity and climate. Including water-rich foods like cucumbers, watermelon and citrus boosts fluid intake naturally. Avoid caffeinated drinks, as they can increase urination and undo your hydration efforts.
Portion control and balanced nutrition
Ramadan isn’t about compensating for the day’s fast with a feast. In fact, overeating can overwhelm digestion and leave you lethargic. Eat slowly and mindfully, chewing well and listening to your body’s signals of fullness.
A helpful reminder from the Prophet (s) is that “A human being fills no worse vessel than his stomach…” (Hadith). Thus we are encouraged to keep food, drink and air each to about a third of our stomach.
Putting it all together: Practical tips
- Start suhoor with a balanced plate of slow carbohydrates, protein, and healthy fats.
- Break your fast with dates and water, then ease into your main meal.
- Hydrate regularly between iftar and suhoor with water and hydrating foods.
- Avoid overindulgence in fried and sugary foods – they spike blood sugar and leave you tired.
- Eat slowly and stop when you’re comfortably satisfied, not stuffed.
By combining the wisdom of the Sunnah with sound nutrition principles, you can strengthen both body and spirit this Ramadan – nourishing yourself with gratitude, balance and intentionality. Ramadan Mubarak!
This article was written as part of the Australian Islamic Medical Association’s Healthy Fast, Healthy Ramadan initiative. Learn more at aima.org.au/ramadan.
