Nutrition & Beauty

Do's and Don'ts for Ramadan


Keep reading to find out what foods you should and shouldn't eat during Suhoor and Iftar!

Foods to eat during Suhoor

  • Protein rich food: Eggs are high in protein and most nutritious. These can help you stay fuller for a longer duration and can also be made in various ways according to your preferred taste.
  • Fibre rich food: Oat meal is rich in fibre and a perfect meal your body needs. Soluble fibres turn to gel in the stomach and slow your digestion down, which helps lower cholesterol and blood glucose. This is perfect to keep you energised throughout your fast.
  • Calcium and vitamin rich food: Dairy products are a great source of nutrition. Go for a yogurt smoothie or choose a vanilla and honey milkshake to stay full and hydrated throughout the day.

Foods to avoid during Suhoor

  • Simple or refined carbohydrates: These are foods that only last 3 to 4 hours and they are low in essential micro nutrients. Completely avoid foods such as sugars, white flour, pastries, donuts, croissants.
  • Salty food: An imbalance of sodium and potassium levels in your body tends to make you feel very thirsty while fasting. It’s best to avoid salted nuts, pickles, chips and foods that contain soya sauce or fructose corn syrup.
  • Caffeinated drinks: Coffee has caffeine which leads to insomnia and restlessness. In addition, it doesn’t keep you hydrated and in fact makes you want water the whole day.

Foods to eat during Iftar

  • Potassium rich fruits: Dates are nutrient powerhouses and excellent to break your fast with. They help to hydrate you quickly but also give you instant energy to make you feel rejuvenated after the long hours of fasting. You can also try other dried fruits such as apricots, figs, raisins or prunes – which also provide fibre and nutrients.
  • Sufficient funds: Between Iftar and bedtime, drink as much water or freshly made fruit juices as possible to avoid dehydration and loss of electrolytes.
  • Raw nuts: Almonds contain good fats which are essential, particularly when your body has been craving fats after the long-hours of fasting. It is a perfect Iftar food which helps you feel full and in control without the need to binge.
  • Hydrating vegetables: Cucumbers, lettuce and other vegetables are high in fibre and full of hydrating properties. It not only helps your body feel cool but is also a great choice to keep your skin healthy and avoid constipation during Ramadan.

Foods to avoid during Iftar

  • Carbonated drinks: Avoid drinking processed beverages and carbonated drinks. Stick to regular water and/or coconut water to soothe your thirst.
  • High-sugar foods: High-sugar content-based items such as sweets, chocolates should be avoided as much as possible. They are an instant source of weight gain and can lead to complexities if consumed every day especially at bedtime or after dinner.
  • Fried-foods: Greasy and fried food like dumplings, chicken and samosas should be avoided even if they taste yum. Also, avoid oily curries and greasy pastries to reap healthy benefits for your body during Ramadan.

Dr. Vidhi Patel, Nutritionist at Gold Collagen