Ramadan fasting do’s and don’ts: What to eat and what to skip to avoid falling sick

Diet tips for Ramadan fasting: What to eat and what to avoid

• Hydrate with water, fruits, and juices between Iftar and Sehri
• Eat protein, fibre, and complex carbs for energy during fasting
• Avoid salty, sugary, fried, and caffeinated foods to stay healthy

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Fasting during Ramadan holds spiritual significance. It is a period when Muslims fast from dawn to dusk and abstain not just from food, but also from water. Fasting is considered to be helpful for detoxification, metabolism regulation, and weight management, but it is important to do it the right way.

What you eat at Iftar and Sehri, and in the hours between matters, as it helps you stay energised during fasting and prevents you from falling sick. Here’s what you should eat and skip during the holy month…

Foods to enjoy at Sehri and Iftar

Keep yourself hydrated: While water intake is not allowed during the fasting period, it’s best to compensate between the hours of Iftar and Sehri. Drink at least 8-10 glasses of water to stay hydrated. Consume water-rich fruits like watermelon, oranges and melons. Coconut water and fresh sugar-free juices also help.

Also read | Ramadan fasting benefits: Detox, discipline and divine healing

Focus on a protein-rich diet: Protein is necessary to keep your blood sugar levels stable and prevent energy crashes, which helps sustain you through the long fasting hours. Include lean proteins like grilled chicken and fish. Other sources include eggs, milk, yoghurt, lentils, legumes, paneer, and tofu, among others.

Consume fibre-rich foods: Fibre is excellent for digestion and satiety. It promotes bowel movement, preventing problems like constipation that occur during fasting. Vegetables, whole grains, chickpeas, seeds, and nuts are some excellent sources. Even fresh fruits like guava, berries, and avocados are rich in fibre.

Include complex carbohydrates: A meal rich in complex carbohydrates, especially during sehri, keeps you active and energised during the fasting hours. For this, include oats, porridge, brown rice, barley, and potatoes. They reduce fatigue caused by fasting.

Foods that promote fullness: Slow-digesting foods truly help while you are fasting, as they keep you full for longer. Try to consume nutritious broths, soups, salads, grains, and proteins that give you steady energy until Iftar. These prevent energy crashes and improve mood.

Also read | Ramadan: Fasting tips to boost energy and maintain well-being

Foods to avoid to prevent falling sick

Salty foods: Excess salt should be avoided as it can make you feel thirsty. Salty snacks, processed foods, and pickles are some examples..

Sugary items: Candies, cakes, sodas may give you temporary energy, but they can cause blood sugar spikes and energy crashes, making you feel sick.

Fried foods: These can cause stomach issues like bloating and acidity. Restrict fried items as they can seriously affect digestion.

Caffeinated beverages: While you may be tempted to compensate for lack of tea or coffee during fasting, it’s best to keep the amount in check. These drinks make you feel more thirsty and may even cause dehydration.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.