The month of Ramadan is a time of deep spirituality but also a physical challenge for the body. With long fasting hours, it’s crucial to choose the right foods before (Suhoor) and after (Iftar) fasting to maintain energy, avoid fatigue, and stay hydrated.
What should you eat to stay full throughout the day? What foods should you avoid to prevent energy crashes after Iftar? In this article, we’ll explore how to eat smartly for an optimal Ramadan experience.
1. What to Eat for Suhoor (Pre-Dawn Meal)?
Suhoor is an essential meal as it helps sustain energy levels throughout the day. It should be nutritious, hydrating, and easy to digest to prevent hunger and thirst during fasting.
🥗 Best Foods to Eat at Suhoor
✅ High-fiber and protein-rich foods: oatmeal, whole grain bread, eggs, plain yogurt, Greek yogurt.
✅ Water-rich fruits: watermelon, cucumber, melon, oranges.
✅ Healthy fats: avocado, almonds, walnuts, chia seeds, olive oil.
✅ Legumes: chickpeas, lentils, red beans for slow-releasing energy.
✅ Plenty of water and herbal teas: to stay hydrated before fasting.
Tip: Add a teaspoon of honey to your yogurt or oatmeal for a natural energy boost.
🚫 Foods to Avoid at Suhoor
❌ Coffee and black tea: they cause dehydration.
❌ Pastries and sugary cereals: they give a quick energy spike but lead to crashes.
❌ Salty foods (chips, processed meats): they increase thirst throughout the day.
❌ Sodas and store-bought juices: high in sugar, they lead to energy dips.
Tip: Swap coffee for a mild herbal tea or lemon water to prevent dehydration.
2. What to Eat for Iftar (Breaking Fast Meal)?
Iftar is the time when your body needs rehydration and essential nutrients after a day of fasting.
🥘 Best Foods to Eat at Iftar
✅ Dates and water: This follows the Sunnah of the Prophet ﷺ and helps restore energy levels gradually.
✅ Light soups (harira, chorba, vegetable broth): They rehydrate and prepare the digestive system.
✅ Lean proteins: chicken, fish, lean meat, tofu to help rebuild muscles.
✅ Whole grains: brown rice, quinoa, whole wheat bread for lasting energy.
✅ Fresh fruits and vegetables: provide essential vitamins and hydration.
Tip: Eat lightly and in small portions to avoid overloading your stomach.
🚫 Foods to Avoid at Iftar
❌ Fried and greasy foods: they slow digestion and make you feel sluggish.
❌ Sugary desserts: they cause an energy spike followed by a crash.
❌ Carbonated and sugary drinks: they dehydrate and cause bloating.
❌ Highly processed foods: they lack nutrients and lead to fatigue.
Tip: Swap sugary desserts for fresh fruits or plain yogurt with dates.
3. How to Stay Hydrated During Ramadan?
Dehydration is one of the main causes of fatigue during Ramadan. To prevent this, you need to drink enough water between Maghrib and Fajr.
💧 Best Hydration Practices
✅ Drink 1.5 to 2 liters of water between Iftar and Suhoor.
✅ Choose water, herbal teas, and fresh juices over sodas.
✅ Eat water-rich foods (watermelon, cucumber, zucchini).
✅ Avoid caffeinated drinks (tea, coffee, sodas).
Tip: Keep a water bottle nearby and drink in small sips regularly instead of gulping large amounts at once.
4. A Balanced Meal Plan for a Healthy Ramadan
Here’s an example of a well-balanced daily meal plan to help you stay energized without feeling overly tired.
🌙 Suhoor
- Bowl of oatmeal with plain yogurt and dried fruits.
- One boiled egg or an omelet.
- A handful of almonds or walnuts.
- A large glass of water + a light herbal tea.
🕌 Iftar (Breaking the Fast)
- Dates and water to start.
- A bowl of vegetable soup (harira, chorba).
- A fresh salad with avocado and chia seeds.
🍽️ Dinner (After Maghrib or Tarawih Prayer)
- Lean protein: grilled chicken or salmon.
- Whole grains: brown rice, quinoa, or whole wheat bread.
- Steamed or sautéed vegetables.
🍎 Pre-Fajr Snack (Optional)
- A fruit (banana, apple).
- A piece of dark chocolate.
- A warm herbal tea.
Tip: Eat slowly and mindfully to avoid overloading your stomach.
Adopt a Balanced Diet for a Healthy and Energized Ramadan
Eating well during Ramadan is key to maintaining energy, avoiding fatigue, and focusing on your spiritual duties.
By prioritizing fiber-rich, protein-packed, and nutrient-dense foods while avoiding excess sugar and fried foods, you can experience a healthier and more productive month of fasting.