What Foods to Eat During Ramadan

What Foods to Eat During Ramadan? by Deborah Cordiner

Ramadan is the ninth month of the Islamic calendar, a time when Muslims around the world are fasting for 29-30 days during daylight hours. Muslims observing Ramadan do not eat or drink during daylight hours, eating one meal before dawn (Suhoor) and another to break the fast after sunset (Iftar). The end of Ramadan is marked by the festival of Eid-al-Fitr, during which Muslims partake in celebratory meals, new clothes and exchange of gifts.

Food is part of Ramadan’s traditions; family and friends gather to share and enjoy the two meals that are served: Iftar is celebrated at sunset, when Muslims break their fast, and Suhoor consumed early in the morning before the day starts. Fasting has an important role in teaching patience, compassion and gratitude. It also reminds people about those suffering from poverty and hunger.

Suhoor, the pre-dawn meal, is consumed early in the morning before Fajr prayer. Even though it is a relatively simpler affair, a healthy, wholesome Suhoor is important to provide enough energy for those who are fasting and help them endure up to 15 hours. It is advisable to drink plenty of fluids and choose fluid-rich food in order to stay hydrated during the day ahead. Also, it is wise to go for Ramadan food that is high on starch to build energy levels. It is a good idea to choose whole grains or high fibre food. Water should also be consumed during Suhoor to keep the body hydrated during the day.

Foods to eat during Suhoor

Oats & breakfast cereals – Oatmeal has a lot of fibre and during Suhoor your body needs a good meal. The soluble fibre transforms into gel in the stomach and delays digestion, thereby leading to lower cholesterol and blood glucose.

Manakeesh - A popular and delicious, flaky, crispy, and a bit chewy, Lebanese, round-dough that is filled with different spreads (zaatar / kishik/ cheese/ vegetables)

Rice & couscous – Starchy food items like a rice pudding with added fruits or grains including milk can be a great source of nutrition. Savoury couscous dishes are also quite filling.

Homemade granola - A good source of protein and fiber that can be easily whipped up at home. An energy boosting breakfast and a good source of protein and fiber granola is a great way to start a day!

Yogurt and milk – Dairy products are a great source of calcium and vitamins. Choose a yoghurt smoothie or a date milkshake to stay full and hydrated throughout the day. You can also combine it with fruit and cereal for a wholesome Suhoor.

Eggs – Who doesn’t love eggs for breakfast, high on nutrition and full of proteins as well as Vitamin D, eggs can be prepared in a number of ways to suit your taste buds. Soft boiled eggs on avocado wholegrain toast is a great option for you to control your calorie intake.

For Iftar, the Ramadan evening meal, it is advised to eat slowly after fasting the whole day. Eating quickly after being deprived of it for an entire day may result in indigestion and other gastric problems. Liquids like juices and soups allow the stomach some time to process and ensure proper functioning.

A traditional Iftar menu includes a variety of dishes. But whether an Iftar is simple or big, sharing food with the needy during this holy month is an important aspect of the feast and Muslims are encouraged to help the poor.

At the end of the day, family members gather around the Iftar table and wait for the Maghreb Adhan which marks the end of the fast.

Muslims break their fast by eating 1 or 3 dates as was the practice of Prophet Mohammed who broke his fast with three dates and water. From a nutritional point of view, dates are an excellent source of fibers, natural sugar, iron and magnesium. They help restoring blood sugar after long hours of fasting.

Food items containing some natural sugars and low-fat include fluid-rich foods when first breaking the fast. Usually, Iftar includes items from all food groups such as fruits and vegetables, nuts, beans / meat, grains and dairy. Ideally, Ramadan food for Iftar should provide a balance of protein-rich items such as meat, eggs, fish and beans and starchy ones like whole grains, fruits, vegetables and dairy products. Also, it is advisable to restrict the amount of sugary and fatty foods, as well as sugary drinks.

Foods to eat during Iftar

It is normal to want to treat yourself after a long day of fasting, but it is essential to maintain a limited amount of fatty and sugary foods and beverages. A balanced meal is required to ensure that the dietary needs of the body are met. Below is a list of the best foods to eat during Ramadan Iftar meals.

Dates - The consumption of dates during the month of Ramadan holds major significance among Muslims across the globe. During Ramadan people also exchange gifts in the form of dates.

Drinks – Refreshing juices are commonly consumed either before or after the meal to replace fluids lost during the day. It is recommended to drink as much water or fruit juices during iftar and before bedtime to rehydrate the body. However, it is better to avoid drinks with loads of added sugar and aerated drinks as they have a high calorie content.

Fruits, vegetables, and nuts – Fresh vegetables are a must-have for Iftar as they are a very important source of fibers, vitamins and minerals needed after a long day without food. Fruits provide natural sugars for energy, fluids, vitamins and minerals. Raw nuts like almonds contain good fats which works wonders for the body.

Soups – Soups are very healthy options to start the Iftar as they replenish the body fluids and warm the stomach, hence preparing it to receive other foods. Lentil, vegetable, chicken, and vermicelli soups are usually served during Ramadan. Combined with starchy foods like pasta or grains, it transforms into a healthy meal in itself.

Ramadan is renowned for the variety of Sweets prepared and consumed during this holy Month to satisfy the post Iftar sweet cravings. However. Dried fruits such as apricots, figs, raisins and prunes are also commonly eaten after Iftar; they are healthy options rich in fibres and nutrients.