The Holy Month of Ramadan is here, and that also means time to embrace reflection, gratitude, and the daily rhythm of fasting. During this period, Muslims around the world refrain from eating and drinking during daylight hours.
While you might be familiar with the basics of fasting, Connector spoke to experts to uncover tips for a healthy and balanced Ramadan. From mindful eating at Suhoor and Iftar to staying hydrated, discover how to fast safely while maintaining energy and wellbeing throughout the holy month.
Eat A Balanced Meal At Iftar And Suhoor
Clinical Dietitian Prerna Gupta, who works at Steps Clinic said, Suhoor acts as the body’s fuel reserve, so this meal should be built around foods that digest slowly and release energy gradually. “Including complex carbohydrates, good-quality protein, and a small amount of healthy fat helps prevent sudden hunger and keeps blood sugar levels steady. Hydration at Suhoor is also important, so make sure you start the fast well-hydrated. This reduces fatigue, headaches, and weakness later in the day.”
Iftar, on the other hand, dietician Prerna Gupta from Steps Clinic said, is the recovery meal. After long hours without food or water, the body needs gentle nourishment. "Breaking your fast with fluids helps rehydrate tissues. A small source of natural sugar, like dates or fruits, restores energy levels."
Meal Options For Suhoor
- High-fibre foods like whole grains, vegetables, and seeds to slow digestion
- Protein-rich foods like eggs, lentils, tofu, cottage cheese, and lean meats can help reduce early fatigue and energy dips
- Healthy fats like nuts, seeds, and olive oil for sustained energy
- Water-rich foods like berries, melons
Dietician Prerna Gupta from Steps Clinic advises everyone to stay away from sugary or refined foods at Suhoor, as they cause quick energy crashes later in the day. Breaking the fast slowly and mindfully helps prevent acidity, indigestion, and post-meal fatigue.
How Much Water Should You Drink After Breaking the Fast?
Dietician Prerna Gupta from Steps Clinic advises everyone to begin with one to two glasses of water at Iftar to gently rehydrate after the fast. "Sip water regularly through the evening and night instead of drinking in large quantities at one time. Take one to two glasses of water at Suhoor to start the next fasting period well hydrated," she added.
Exercising While Fasting
One of the common concerns most people have while fasting is whether they can continue exercising. Speaking about the same, Dietician Prerna Gupta from Steps Clinic said exercise is safe if done wisely. "The best time to exercise will be one to two hours after Iftar. Walking, stretching, and yoga are some of the safe exercises recommended generally while fasting. It is best to avoid intense workouts during peak fasting hours to prevent dehydration and dizziness."
According to Dietitian Preetha Kiran, who works at eGenome, exercising during a fast is generally safe for healthy individuals, but it requires a shift in mindset from performance to maintenance. "Your body is in a fasted state, which also means your glycogen stores are lower. This means you should not expect to hit personal records. If you prefer high-intensity training or heavy lifting, wait until roughly two hours after your meal to ensure your body has the glucose and hydration needed for muscle recovery."
Fasting Safely With Health Conditions
Dietician Preetha from eGenome said that managing chronic conditions like diabetes or hypertension during fasting is all about strategic timing and food sequencing. Those with diabetes must eat fibre first, followed by protein and fats. Saving carbohydrates for last can significantly flatten your blood sugar curve and prevent insulin spikes, she added.
"If you struggle with blood pressure, your focus should be on Suhoor. Prioritise potassium-rich foods like dates and spinach while strictly avoiding the high sodium found in processed meats, which can cause thirst and fluid retention. To prevent acidity or GERD, avoid breaking your fast with ‘shocks’ to the system like deep-fried appetisers or heavy spices. Instead, prime your stomach with lukewarm water and hydrating, cooling foods like cucumber."
Here’s what dietician Prerna Gupta from Steps Clinic recommends:
- For diabetes, it is important to consume low-glycemic foods, avoid sugary items at Iftar, maintain Suhoor without skipping, and monitor blood glucose regularly to prevent dangerous fluctuations.
- Those with high blood pressure should limit salt, processed foods, and fried meals, while emphasising potassium-rich fruits and vegetables to help manage blood pressure levels.
- For acidity or acid reflux, avoiding spicy, fried, and highly acidic foods is crucial. Eating smaller, well-chewed meals and staying upright after eating can reduce discomfort.
Navigating Common Problems
Headaches are one of the most common problems during fasting. Dietician Preetha from eGenome added that headaches are frequently a result of caffeine withdrawal or dehydration. Incorporating magnesium-rich nuts at Suhoor can help relax blood vessels and ease this tension.
"If you experience digestive issues, adding probiotics such as kefir or yogurt to your pre-dawn meal will support your gut microbiome. Move away from refined white grains to avoid mid-day sugar spikes. Complex carbohydrates like oats or quinoa provide a steady release of energy throughout the day," dietician Preetha from eGenome said.
Another common problem is overeating after breaking the fast. Dietician Preetha from eGenome stresses following the ‘20-Minute Rule’ while breaking the fast.
"It takes about 20 minutes for your stomach to signal to your brain that it is full. By breaking your fast with just water and dates and then pausing for prayer or a short break, you allow your hunger hormones to stabilise."