Smart Nutrition During Ramadan

Overview

Fasting during the Holy Month of Ramadan is a time of spiritual reflection, discipline, and community. With the right nutritional approach, it can also be an opportunity to reset habits, improve metabolic balance, and support overall wellbeing. Understanding how to structure meals, stay hydrated, and maintain energy levels helps prevent fatigue, dehydration, and unnecessary health complications.

Symptoms

During Ramadan, changes in meal timing can affect blood sugar levels, hydration status, digestion, sleep quality, and energy levels. Without proper planning, individuals may experience fatigue, headaches, constipation, overeating at Iftar, or weight fluctuations.
A balanced and well-structured approach to fasting supports physical performance, mental clarity, digestive comfort, and long-term health.

What You Should Know

• A healthy Ramadan pattern includes three eating opportunities: Iftar, a light evening snack, and Suhoor
• Breaking fast gently helps prevent digestive discomfort
• Skipping Suhoor increases fatigue and may lead to overeating later
• Balanced meals should ideally follow the plate model:
  • ¼ complex carbohydrates
  • ¼ lean protein
  • ½ vegetables
• Limiting salty and processed foods reduces excessive thirst during fasting
• Individuals with chronic conditions should seek professional advice before fasting

Practical Tips for Everyday Life

• Break your fast with 1–3 dates and water or laban, followed by soup and salad
• If you feel full quickly, you may delay your main course until after Maghreb prayer to allow digestion
• Include complex carbohydrates (whole grains, brown rice, sweet potatoes, burghul, oats) to maintain stable energy for several hours
• Ensure each meal contains a source of protein (lean meat, chicken, fish, eggs, legumes, or dairy) to enhance satiety and preserve muscle mass
• Include generous vegetables in soups and salads to increase fiber and prevent constipation
• Aim for at least 8 glasses of water between Iftar and Suhoor, spaced gradually
• Limit fried foods, salty appetizers, and sweetened Ramadan beverages
• Enjoy sweets in moderation and preferably 2–3 hours after Iftar to avoid blood sugar spikes
• Choose healthier cooking methods such as grilling, baking, roasting, or simmering
• Maintain light physical activity such as walking 1–2 hours after Iftar

When to Seek Professional Guidance

• Persistent dizziness, severe fatigue, or signs of dehydration
• Blood sugar fluctuations in individuals with diabetes
• Difficulty managing weight during Ramadan
• Digestive discomfort such as severe bloating, reflux, or constipation
• Any pre-existing medical condition that may be affected by fasting

Key Takeaway

Ramadan is an opportunity to nourish both body and soul. Mindful hydration, balanced meals, portion control, and moderation in sweets and traditional dishes can help you fast safely and maintain your energy throughout the month. Small, consistent choices make a meaningful difference in long-term wellbeing.

Authored by the Dietetics Team at The View Hospital

A Clinical Dietitian can provide individualized guidance tailored to your health status, lifestyle, and goals.

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