How to eat during Ramadan?

Ramadan is a time of spiritual purification, self-discipline, and unity. During this sacred month, it is especially important to pay attention to proper nutrition and quality rest. How can you balance your diet between Iftar and Suhoor to stay energized and avoid dehydration? Which foods will help maintain strength throughout the day? Certified nutritionist with nine years of experience and a wellness expert at BeFit fitness complex, Olesya Shustova, shares her insights.

Fasting during Ramadan involves complete abstinence from food, drink, smoking, and intimate relations from dawn until sunset. It is obligatory for all adult Muslims, except for those with serious health conditions, travelers, pregnant and nursing women, children, and certain other exceptions.

The fasting day begins with Suhoor, a pre-dawn meal that helps sustain energy until the evening. The fast is then broken with Iftar, traditionally starting with dates and water, followed by a full meal. 

Photo: Alexey Nasennikov

What happens to the body during fasting?

Fasting is not only a spiritual practice but also a powerful tool for physical well-being. Before reaching a higher mental and spiritual state, it is important to begin with the body, as it serves as the conduit for overall well-being. Cleansing through fasting reduces the strain on the digestive system, lowers stress levels, and strengthens immunity.

Research confirms that fasting promotes cellular regeneration and rejuvenation. In today's world, where many diets are overloaded with unhealthy food, fasting acts as a natural detox, relieving the liver and digestive organs.

Moreover, food restrictions strengthen willpower and encourage a more mindful approach to the body. In Islam, fasting is practiced not only during Ramadan but also throughout the year – such as once a week. This approach supports not only physical health but also harmonizes the body, mind, and spirit. 

How to prepare the body for fasting? 

I believe that preparing for Ramadan is essential, as a sudden transition to fasting can be stressful for the body. Proper preparation helps the body adapt more easily and maintain overall well-being during the fasting period.

A few days before Ramadan, it is advisable to shift to a lighter and more balanced diet that includes easily digestible proteins, healthy fats, and increased water intake. Avoid fast food, and processed foods, and gradually reduce coffee and sugar consumption. However, every approach should be tailored individually. 

Photо: Instagram / befitsalateria.uz

How to eat during fasting without harming your health?

During fasting, not only what we eat but also how we eat matters. According to Sunnah, meals should begin with an intention – to nourish the body and gain strength for good deeds. Eating slowly, mindfully, and with gratitude enhances the benefits of each meal.

Key nutrition principles during Ramadan:

• Hydration comes first – Start Suhoor and Iftar with two glasses of water, sip slowly throughout the non-fasting period and replace other beverages with water infused with lemon.
• Nutritious Suhoor – Include complex carbohydrates (buckwheat, oatmeal, bulgur), fiber (vegetables, fruits, greens), healthy fats, and proteins. Beneficial additions include dates, bananas, dried fruits, bread with butter, cottage cheese, eggs, or meat.
• Balanced Iftar – Break the fast with warm water, then include easily digestible proteins (poultry, fish, lean meats), vegetables, greens, and grains (brown rice, buckwheat, bulgur).
• Avoid harmful foods – Exclude fried, fatty, and salty foods (to prevent dehydration), processed foods, and overly spicy dishes that can increase appetite. Opt for baked, boiled, or steamed meals instead. 

After Iftar, drinking freshly squeezed juice or a smoothie can help replenish vitamins and carbohydrates, especially before a workout. However, it is important to avoid excessive sugar and refrain from indulging in too many sweets. Athletes should follow the "balanced plate" principle by incorporating proteins, carbohydrates, and fiber in optimal proportions. If needed, protein intake should be individually calculated to maintain muscle mass.

But above all, Ramadan is not just about physical cleansing – it is about spiritual renewal. It is important to reflect on the intentions with which we enter this sacred month because fasting is ultimately a path to strengthening the spirit and illuminating the soul.