Throughout the year, Muslims embrace voluntary fasting, culminating in the compulsory fast during the sacred month of Ramadan. This spiritual practice serves as a pathway to draw closer to God and aspire for the blessings of Paradise.
Research has highlighted the myriad benefits of fasting for both physical and mental well-being. However, it's not uncommon for some individuals to experience fatigue, lethargy, and reduced productivity during this time. As a compassionate response, many organisations adjust working hours and lessen the demands placed on employees observing the fast.
To maintain energy and focus while fasting, selecting the right ingredients for Iftar (the evening meal) and Suhoor (the pre-dawn meal) is essential. Dr. Eman Sayed Ali, Consultant in Family Medicine, advises a balanced approach: “To enjoy a healthy Iftar without the unpleasant effects of overeating—such as bloating, heartburn, or sudden drowsiness—choose to eat gradually, rather than indulging in a large feast all at once.”
Nutritionist Taif Ahmed recommends a thoughtful start: “As the call to prayer echoes, break your fast with dates, followed by healthy fats like nuts or sesame tahini, and perhaps some yoghurt or a protein-rich soup, such as one with chicken. This strategy helps moderate blood sugar levels, preventing an immediate drop at the end of your meal.”
Taif further emphasises the importance of timing, suggesting that the main meal should commence after the Maghrib prayer, ideally featuring a salad or vegetables first. “Fibre acts like a sponge in the intestines, prolonging the sensation of fullness,” she explains. Following this, focus on protein sources—including chicken, meat, fish, eggs, or shrimp—and healthy fats like olive oil drizzled over salads, olives, or avocados. This balanced distribution can help manage blood sugar levels effectively.
To further regulate blood sugar, Taif suggests having a preliminary light snack—perhaps some nuts paired with a piece of fruit—or even a modest serving of sweets following a handful of nuts.
Dr. Eman underscores the significance of eating slowly and chewing thoroughly, noting, “It takes about 20 minutes for the brain to register fullness. By pacing yourself, you allow your brain the necessary time to signal satiety, thus curbing excessive consumption."
Suhoor, being the last meal consumed before dawn, is vital for sustaining energy throughout the day and reducing thirst. Dr. Eman advises, “Aim for a balanced meal rich in protein—think eggs, legumes, yoghurt, cheese, fish, and chicken—alongside wholesome starches. Opting for fibrous whole grains like oats and sweet potatoes, along with ample fruits, vegetables, and healthy fats such as nuts and olive oil, will make all the difference.”
Including potassium and magnesium-rich foods like lentils, bananas, yoghurt, cucumbers, chia seeds, and a variety of vegetables will help mitigate dehydration and stave off thirst during fasting, as Dr. Eman confirms.
Additionally, steering clear of certain foods can enhance the fasting experience. Dr. Eman cautions against fried foods, those laden with salt and sodium—such as pickles, processed meats, and fast foods—as well as spicy dishes overflowing with sugar or fats, like sweets and pre-packaged juices.
By making mindful choices and embracing a balanced diet during Ramadan, one can truly enrich their fasting journey and nourish both body and spirit.
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