How to Stay Healthy While Fasting in Ramadan? Expert Tips & Diet

Welcome all of you to FitzenJourney. Today, we will talk about a very important topic – Healthy Ramadan Fasting Tips! Ramadan is a holy month in which we not only keep fast but also take care of our health. So, let’s find out how you can make your daily routine even better!

Tips for Healthy Ramadan Fasting

Friends, during Ramadan, our eating pattern changes completely. That is why we must pay attention to our diet and hydration. Here are some golden rules that will help you in making your daily routine healthy:

To start Iftar, first of all have water and soup. Then, take a break of 5-10 minutes to avoid overeating and indigestion.
Always eat food comfortably and slowly, and chew it properly. This improves digestion.
Choose grilling, boiling, or baking options instead of eating fried and oily food.
Constipation is a common problem during Ramadan. To avoid this, include salad in Iftar every day and drink water in good quantity from Iftar till morning.

Do not take too much carbohydrates. Avoid pasta, rice, and bakery items, or reduce their quantity.
Take sweets only 1-2 times. If you feel like eating some sweets, choose healthy milk-based desserts.
You can have a light snack between Iftar and the morning. Like fruits, nuts, curd, or milk.
Stay active after Iftar. Taking a short walk or light activity improves digestion.
Eat breakfast! This will keep you energetic throughout the day.
Avoid eating heavy, oily, and spicy food in the morning. Instead, have a protein-rich breakfast, which will keep your stomach full for a long time.

What Foods to Eat During Ramadan?

Ramadan is the ninth month of the Islamic calendar, in which Muslims observe fasts throughout the day and eat food only during Sehri and Iftar. Eid-al-Fitr is celebrated at the end of Ramadan, in which new clothes, medicines and gifts are given.

Effects on the body during fasting: When we do not eat food during fasting, the body uses carbohydrates and fats stored in the liver and muscles for energy. Dehydration can cause fatigue, headache, and difficulty in concentration, but if proper diet and hydration are maintained, it is not harmful.

What should be eaten in the morning?

Oats & breakfast cereals – Fibre-rich and slow down digestion.

Rice & couscous – Starchy foods like rice pudding or couscous are nutritious options.

Yogurt & milk – Provide Calcium and vitamins.
Eggs – A good source of Protein and vitamin D.

What should be eaten in the evening?

Dates – The best and traditional option for breaking the fast.
Drinks – Take water or fruit juice for hydration; avoid sugary drinks.
Fruits, vegetables & nuts – Contain natural sugars and are best for hydration.
Soups – Meat broth or lentil-based soups are good for digestion.

Ramadan Kareem!

Ramadan is a spiritual and holy time. It is not only a time to fast but also a time to help, give, and take care of each other. So, take care of your health as well as the people around you.

Tips for Successful Ramadan Fasting

Plan your day well so that you can get proper nutrition.
Include a well-balanced diet in the morning and afternoon.
Take care of hydration; drink water in between.
Get some sleep so that you feel fresh throughout the day.

Stay Healthy During Ramadan

Eat a balanced diet that will give you energy throughout the day.
Avoid tobacco and vaping.
Take care of your health and that of your family.

Fasting for Special Groups

For some people, fasting can be a little challenging, such as:

People with diabetes and hypertension: consult a doctor before fasting and keep checking your sugar and BP.
Pregnancy or breastfeeding: If you are going to be a mother or are a nursing mother, it would be best to consult a doctor.

Before You Start Fasting

If your health is not good, fasting during Ramadan is not obligatory, and you are excused from fasting if it could harm you. In Islam, health is given priority.
If you are a diabetic patient, then consult a doctor 2 months before Ramadan.
Do a trial fasting before Ramadan so that you can know your body’s reaction.

While Performing the Fast

Do not skip the morning meal. This will keep you hydrated and energetic throughout the day.
Choose foods with a low Glycemic Index (GI). These control blood sugar fluctuations.
Drink 8 glasses of sugar-free fluids. Hydration is most important.
Monitor your blood glucose levels during fasting.
Pay attention to signs of high or low blood sugar and dehydration.
If you feel dizzy, feel sick, or your blood sugar is not under control, stop fasting immediately.

After Breaking the Fast

10. Immediately break the fast and start eating slowly during Iftar. Avoid overeating.

Key Takeaways

Hydration is most important – don’t forget to take water and juices in the morning and Iftar.
Keep a healthy and balanced diet – avoid overeating.
Reduce heavy and fried food to maintain digestion and energy levels.
Include fibre and protein-rich food in the morning and evening.
Control the consumption of sweets and carbs.
Do light exercise or walking – being active after Iftar improves digestion.