Healthy Eating During Ramadan
Ramadan takes place this year from the evening of Sunday, 10 March until Tuesday, 9th April. Ramadan is a holy time for Muslims around the world during which fasting from sunrise to sunset is a requirement for most (but not all) Muslims. Fasting during Ramadan allows Muslims to reflect, practice empathy and connect with their religion.
There are specific foods like dates and samosas that are traditionally eaten during Ramadan for religious and cultural reasons. However, it is still important to meet your body’s nutritional needs during Ramadan while also enjoying these festive foods.
In this blog post, Spectrum Health dietitian, Michaela Carrick, discusses the common challenges with eating nutritiously during Ramadan, and shares some solutions to help you navigate these challenges.
Challenge 1: Feeling thirsty
Yes, fasting during Ramadan also includes abstaining from drinking any fluids between sunrise and sunset. When you don’t drink water during the day, it is easy to get dehydrated.
Solutions:
Eat foods that have water in them like watermelon, cucumber, and oranges at Suhur.
Drink water whenever you can and make sure to have a drink with Iftar and Suhur. Most adults need 2-2.5 litres of water daily.
Soups, smoothies, and milky drinks can help you get extra nutrients like protein and fibre, while keeping you hydrated.
Avoid eating very salty foods like processed meats, crisps, popcorn, or pickles before your fast. Salt can cause you to feel thirstier.
Schedule exercise sessions between Iftar and Suhur whenever possible. This will allow you to drink while exercising.
Challenge 2: Indigestion after Iftar
Iftar can be a big celebration, but eating too much at one time, and too quickly, can cause bloating, discomfort, acid reflux, and an upset stomach.
Solutions:
Start with a few dates and some water to break your fast.
Prepare one plate of food and avoid going back for seconds.
Eat slowly and mindfully. Chew your food well and check in on how hungry you are feeling throughout the meal. Stop eating once you start to feel full.
Eat deep-fried and oily foods like samosas in small amounts. Foods high in fat can trigger gut symptoms.
Challenge 3: Feeling tired
During Ramadan, your sleep routine may change. Getting less sleep and not getting energy from food throughout the day can leave your body feeling tired.
Solutions:
Have starchy carbohydrates like cereal, potatoes, bread, rice, and pasta at Iftar and Suhur. These are broken down more slowly by your body, giving you longer-lasting energy than sugary foods.
Eat fruits of vegetables at each meal. These are a great source of fibre for gut health, vitamins and minerals, and water for hydration.
Make sure you are drinking enough water. Adults need about 2-2.5 litres each day. Dehydration can make you feel tired and unable to concentrate.
