Managing your diet during the month of Ramadan

During Ramadan, Muslims eat and drink only between nightfall and dawn. For a healthy person this change of rhythm is not dangerous, provided meals are well organised. Yet the temptation is strong to pounce on sweets and fried food at iftar, then skip suhoor to sleep a little longer. Here is some simple advice, in line with the Sunnah of Prophet Muhammad ﷺ and the recommendations of health authorities, to get through the month in good shape. It is meant for healthy adults: if you are ill, pregnant or on medication, read the last section first.

What fasting changes for the body

Depending on the season and the country, the fast lasts from about ten to nearly twenty hours. During that time the body draws on its stores of sugar and then fat, and loses water without being able to replace it. Mild dehydration is common towards the end of the day: headaches, tiredness, difficulty concentrating. According to the British Nutrition Foundation, it is not harmful as long as fluids are properly replaced after iftar. The first few days are often the hardest, while the body adjusts.

Ramadan can even be a chance to build good habits: eating more slowly, cutting down on sugar, giving up smoking. The World Health Organization (WHO) itself presents it as an opportunity to quit tobacco. But everything depends on what you eat once night falls: a Ramadan of late feasts and short nights often ends in weight gain and exhaustion.

Breaking the fast: dates, water, then a proper meal

The Sunnah provides an excellent starting point. Anas ibn Malik reports: “The Messenger of Allah ﷺ used to break his fast before praying with a few fresh dates; if there were none, with a few dried dates; and if there were none, he would take a few sips of water” (Sunan Abi Dawud 2356 and Jami‘ al-Tirmidhi 696, graded hasan sahih by al-Albani). The Prophet ﷺ also advised against delaying iftar: “People will remain upon good as long as they hasten to break the fast” (Sahih al-Bukhari 1957; Sahih Muslim 1098).

Nutritionists say much the same. Dates provide natural sugars quickly, along with fibre and minerals such as potassium; the WHO Regional Office for the Eastern Mediterranean suggests eating three to break the fast. Contrary to a common belief, repeated in the old version of this article, there is therefore no reason to avoid them: just keep to a few. Then drink one or two glasses of water, without rushing.

A soup is the ideal next step: Moroccan harira or chorba, rich in vegetables and pulses (lentils, chickpeas), rehydrates you and takes the edge off your hunger. Then use the maghrib prayer as a pause: it gives your stomach time to wake up and the feeling of fullness time to set in. The main meal can follow, ideally made up of:

• a good half of vegetables, raw or cooked;
• starchy foods, preferably wholegrain: wholemeal bread, semolina, rice, pasta, potatoes, bulgur;
• a portion of protein: fish, poultry, lean meat, eggs or pulses;
• a piece of fruit or a dairy food for dessert.

As for cooking, the WHO recommends grilling, baking, steaming or cooking in a sauce rather than frying, and eating slowly to avoid overeating: very large meals cause heartburn and discomfort. Remember, too, that vegetables are not starchy foods: both have their place on the plate. To reach at least five portions of fruit and vegetables a day, think salads, soups and fresh fruit for dessert.

Suhoor, the meal not to skip

Getting up before dawn takes effort, but suhoor is essential. The Prophet ﷺ said: “Take suhoor, for in suhoor there is blessing” (Sahih al-Bukhari 1923; Sahih Muslim 1095), and he took it late: Zayd ibn Thabit reports that between the end of their meal and the call to the dawn prayer there was time enough to recite about fifty verses (Sahih al-Bukhari 1921). The WHO also recommends not skipping it, especially for older people, teenagers and pregnant or breastfeeding women, and taking it as late as possible. The old version of this article claimed the opposite: that was a mistake.

Suhoor has to keep you going until the evening. Go for:

• slow-release carbohydrates rich in fibre: oats, wholemeal bread, semolina, msemen or harcha in sensible amounts, pulses;
• protein: eggs, yoghurt, soft cheese, lben (fermented milk), cheese;
• water-rich foods: fruit, cucumber, tomato;
• water, drunk calmly, rather than gulping down a litre just before dawn.

At suhoor, avoid very salty foods (processed meats, olives, salty cheeses, ready meals), because salt makes you thirsty, as well as very sweet pastries, which make blood sugar rise and then fall, leaving you hungry earlier in the morning.

Staying hydrated between iftar and suhoor

Hydration is the main challenge of long fasting days. To give an order of magnitude, the European Food Safety Authority (EFSA) sets adequate water intakes at 2 litres a day for women and 2.5 litres for men, including the water in food (about 20% comes from what we eat). The WHO Regional Office advises drinking at least ten glasses of water between iftar and suhoor, and more in hot weather.

The most effective approach is to spread it out: one or two glasses at iftar, then a glass roughly every hour during the evening, and one or two at suhoor. Soups, watermelon, melon, salads and lben also count towards your fluid intake. During the day, stay cool and in the shade as much as possible. Dark urine, dizziness or persistent headaches are signs of dehydration.

Tea, coffee and sugary drinks

Mint tea and coffee are part of Ramadan evenings. The WHO advises limiting caffeinated drinks, and heavy drinkers who stop abruptly often get headaches during the first days of the fast. Studies show, however, that in moderate amounts coffee does not cause significant dehydration in regular drinkers. A sensible approach is therefore to:

• cut down gradually on coffee and tea in the weeks before Ramadan, to avoid those early headaches;
• drink them in moderation, without making them your main drink: water should come first;
• avoid strong coffee late at night, which shortens sleep that is already reduced.

Fizzy drinks, packaged fruit juices and very sweet teas provide a lot of sugar without really quenching thirst. Choose water, lben, herbal teas, or a freshly squeezed juice from time to time.

Fried food, pastries and portion sizes

Briouats, chebakia, msemen, doughnuts: Ramadan tables are generous, and no one has to give up the treats that are part of the celebration. The key is moderation. The WHO advises limiting pastries in syrup, fried foods and processed foods high in fat or sugar, and choosing water-rich fruit such as watermelon or melon instead.

The Muslim tradition points the same way. The Quran says: “Eat and drink, but be not excessive. Indeed, He likes not those who commit excess” (Quran 7:31). And the Prophet ﷺ taught: “The son of Adam fills no vessel worse than his stomach. A few mouthfuls are enough for the son of Adam to keep his back straight. If he must eat more, then a third for food, a third for drink and a third for breath” (Jami‘ al-Tirmidhi 2380, graded hasan sahih by al-Tirmidhi). An overfull stomach makes you sluggish, gets in the way of the tarawih prayer and takes away part of the meaning of the fast: feeling hunger so as to understand those who suffer from it and draw closer to Allah.

A few practical tips: use a smaller plate, avoid second helpings, keep pastries for one set moment of the evening rather than snacking all night, and share them with your neighbours.

Physical activity and sleep

Fasting does not mean sitting still. Light to moderate activity, such as walking, helps you stay fit. The best times are just before iftar, for a short and gentle session, or two to three hours after the meal, once digestion is under way. Avoid strenuous effort in the hot hours of the day and stop if you feel dizzy. Walking to the mosque for tarawih is already a good habit.

Sleep is often the forgotten part of Ramadan. Between evening gatherings and suhoor, nights get shorter: try to go to bed early after the prayer, take a short nap during the day if you can, and limit screens and caffeine late in the evening.

A sample day of meals

For more variety, look for ideas in our Ramadan recipes, using less oil and sugar where needed. Iftar and suhoor times for your city are on our prayer times page.

Who should seek advice before fasting?

Islam asks no one to put their health at risk. The Quran explicitly provides an exemption: “whoever among you is ill or on a journey [during them] – then an equal number of other days [are to be made up]”, and for those who can fast only with great hardship, “a ransom [as substitute] of feeding a poor person” (Quran 2:184). It adds: “Allah intends for you ease and does not intend for you hardship” (Quran 2:185). The Prophet ﷺ also explained that Allah has exempted pregnant and breastfeeding women from fasting (Sunan Abi Dawud 2408; Jami‘ al-Tirmidhi 715, graded hasan).

Talk to your doctor, preferably several weeks before Ramadan, if:

• you are pregnant or breastfeeding: the decision is made case by case with your doctor or midwife;
• you have diabetes: see our article on Ramadan and diabetes;
• you have a long-term condition (heart or kidney disease, high blood pressure, digestive problems, eating disorders…);
• you take daily medication: never change the doses or timing of your medicines on your own; ask your doctor or pharmacist;
• you are elderly and frail, or you do very heavy physical work.

Finally, whatever your state of health, break your fast straight away if you feel faint, very dizzy or confused, have chest pain or show signs of severe dehydration, then seek medical advice. For religious questions about your own situation (making up missed days, compensation), ask an imam or a qualified scholar.