During the month of Ramadan, the altered meal schedule and extended periods of fasting require the body to reassess its nutritional and fluid balance. Establishing a mindful nutrition routine between iftar and suhoor is essential to prevent energy loss during the day, avoid digestive issues, and maintain overall health. A well-planned nutrition program in Ramadan that includes adequate water intake, balanced portions, and dietary variety can support metabolism and help make the fasting process more comfortable.
How Should Nutrition Be During Ramadan?
Nutrition during Ramadan should be balanced. Consuming fatty foods after long periods of fasting can burden the digestive system and cause fluctuations in blood sugar levels. A healthy diet during Ramadan should:
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Include a balanced amount of proteins, carbohydrates, and healthy fats,
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Be rich in fiber,
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Avoid excessive salt and fat,
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Be consumed slowly and in moderation.
The aim is not just to satisfy hunger but to keep the body balanced.
How Should One Eat at Suhoor?
Suhoor is the most important meal that determines the energy level throughout the day during Ramadan. It is important to eat mindfully at suhoor to maintain stable blood sugar levels, reduce feelings of thirst, and prevent lethargy during the prolonged fasting period. The goal at suhoor is not to fill the stomach but to consume foods that extend satiety, have slow digestion, and are nutritious.
A balanced inclusion of proteins, fiber, and healthy fats in the suhoor meal can help ensure a more comfortable fasting process throughout the day. Protein sources such as eggs, cheese, and yogurt slow down stomach emptying, while whole grains and vegetables prevent sudden drops in blood sugar. Walnuts, almonds, and olive oil, which contain healthy fats, support the feeling of fullness.
Foods That Keep You Full at Suhoor
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Protein sources like eggs and cheese
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Whole grain bread and oats
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Yogurt and kefir
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Walnuts, almonds, hazelnuts
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Cucumber, tomatoes, greens
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Avocado and olive oil
Foods to Avoid at Suhoor
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Excessively salty foods
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Fried foods
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Pastries
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Sugary foods
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Processed products
What Are the Rules for Healthy Eating at Iftar?
Iftar is a critical meal where the body resumes nourishment after a day-long fast. Immediately consuming heavy and large portions in an empty stomach can lead to digestive issues, a sudden rise in blood sugar, and lethargy. Therefore, the goal at iftar should not be to eat quickly but to eat in a controlled, balanced, and gradual manner.
A healthy iftar should begin with a light entry that initiates digestion without taxing the stomach, maintaining portion control. Eating slowly, chewing well, and taking short breaks between meals ease digestion and prevent overeating.
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Properly Breaking the Fast
Starting iftar with water can fulfill the body's fluid needs caused by the fasting period. Afterwards, a light food choice can be made. It is advisable to begin with a warm and light appetizer, such as soup, to prepare the stomach. Taking a 10–15 minute break after soup can allow satiety signals to develop.
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Establishing Balance in the Main Meal
It is important for the main course to be balanced:
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Grilled, boiled, or oven-baked protein sources
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Vegetable dishes
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Yogurt or ayran
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Whole grain carbohydrates
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Plenty of salad
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Extremely fatty, fried, and heavy meals strain the stomach and can exacerbate complaints like reflux.
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Portion Control and Eating Slowly
Eating quickly after a long period of fasting can stretch the stomach and cause indigestion. Starting with small servings and opting for a second plate if needed is healthier. Spreading the meal over at least 20 minutes helps the brain register fullness signals.
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Consumption of Sweets
Desserts are not completely prohibited, but moderation is important. Milk-based desserts or fruit should be preferred over sugary and heavy desserts. Dessert consumption should be done 1-2 hours after iftar, not immediately.
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Do Not Neglect Fluid Intake
Water should be consumed at regular intervals between iftar and suhoor. Carbonated and sugary drinks can increase thirst.
Why Is Paying Attention to Water Intake Important During Ramadan?
Drinking water during Ramadan directly affects the body's fluid balance. Water is essential for metabolism, digestion, circulation, and the regulation of body temperature. Therefore, inadequate liquid intake between iftar and suhoor can cause a range of issues from fatigue to headaches in a short time.
Long-term insufficient water consumption may result in:
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Headaches,
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Fatigue and concentration issues,
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Constipation,
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Muscle cramps,
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Low blood pressure,
and other symptoms.
Frequently Asked Questions
How much water should be consumed daily during Ramadan?
The daily water requirement is approximately 1.5–2 liters. This amount should be distributed evenly between iftar and suhoor according to individual needs.
Is skipping suhoor harmful?
Yes, skipping suhoor can lead to a rapid drop in blood sugar and cause lethargy during the day. It also slows down metabolism.
Is gaining weight normal during Ramadan?
Improper eating habits can lead to weight gain. Portion control, balanced meals, and sufficient water intake can aid in weight management.
Why does lethargy occur during fasting?
Insufficient water intake, skipping suhoor, and unbalanced nutrition can cause lethargy. Consuming a diet rich in protein and fiber can mitigate this condition.
