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Ramadan Fitness: Make the Right Food Choices For your Health & Iibadah

With regard to the Ramadan fasting period, it serves as an excellent chance to try and correct unhealthy eating habits by restricting food intake. Not only does fasting help the body adjust triglyceride levels in the blood, it also alleviates and enhances the function of the digestive system, helping to makes it more efficient. Unfortunately, due to the presence of highly calorific foods in our suhoor and iftar, we negate any fasting advantage.


A good number of Muslims go back to eating with an excessive amount of dishes filled with sweets and fried foods, leading to an upsurge in their triglycerides, weight, and possibly even diabetes.

A man will not pour into a vessel that is worse than his stomach. It suffices for the son of Adam to eat enough to support his back. If not, then eat one third for food, one third for drink, and one third for breath.

( Al-Tirmidhi )

Now, we can discuss some recommendations by health experts on healthy meal during Ramdan.


Understanding Quality over Quantity is a compulsory step. Many people think that what is ‘infront’ of them is diet friendly, well here is the catch. There are some foods that are so nutrient-rich that you only need a small amount to feel satiated, instead of an entire meal.

First Advice: Iftar with Dates, Milk and Barley

Break a fast with dates and some milk OR small portion of barley cooked in some milk. If required more food that can be consume after prayer.

Dates are a crucial food for breaking fast, particularly the variety called ‘Ajwa’. The act of breaking fast with dates has been suggested as early as the time of the Holy Prophet ﷺ. Sometimes food tastes better than anything else, when we fast for long hours at a time, our stomach is not prepared to consume one heavy meal. Sugar from dates can be absorbed through the stomach lining very quickly. They consist of glucose and fructose, simple sugars that are easy to digest, unlike carbohydrates and fats. While praying, prepare your stomach for food “consumption” by letting it rest part of the time.

At the time of Iftar, people feel hungry because their brain and nervous system are starving. A date brings a type of sugar that energizes these areas. After some time, we often begin to notice that we’re not really that hungry. I would suggest starting the fast with water and eating dates before going to pray. We can have iftar once you come back. It is considered sunnah to break the fast with dates as well.

Some people argue that if food is served, one’s focus should be on eating rather than praying because thinking about the food is not an ideal scenario. This makes sense, but as far as disciplining the ‘nafs’ is concerned, stepping away from the table and praying before eating is probably more helpful.

Second Advice: Avoid Large Parties to Prevent Overeating

Make better dietary choices and don’t overindulge during the month of Ramadan.

It is common for people during Ramadan month to host iftaar parties and serve a buffet style layout including soups, salads, and multiple main courses. Let us all remember that skipping all of these things is perfectly fine, and a wholesome meal consisting of all nutrients would suffice in breaking the fast, otherwise, our body can store extra calories as fat. Serving multiple food dishes during Iftar, makes people to get overly attracted for different food types and increases their appetite to eat more food. This practice reduces spiritual benefits of Fasts during holy month of Ramdan. Considering Soups and other healthy dishes besides lentils are wise choices.

Third Advice: Don't neglect Suhoor

Prophet Muhammad ﷺ said.

“Eat Suhoor, for in Suhoor there is blessing,” &
The “energy-producing meal” is Suhoor.

It helps the individual who is fasting finish his fast and meets his nutritional demands. Many individuals ignore the benefits and significance of this meal, which our Prophet ﷺ has advised, and instead eat fatty meals at night, which can lead to weight gain and digestive issues because the body stores excess calories as fat. One hour prior to the Adhan is the ideal time to eat Suhoor.

To maintain a high level of energy during the fasting period, it is crucial to make sure that the meal is healthy, especially at this specific mealtime. Include high-fiber foods (foods high in fiber that digest slowly, such as fresh fruit juices) and complex carbs (foods high in energy that release energy gradually throughout the day, such as whole-wheat, oats, beans, and rice).

Fourth Advice: Eat a lot of fruit and veggies

Dietary changes during Ramadan as a result of the harmful practice of many people eating fewer fruits and vegetables. Vegetables and fruits are high on priority lists and are significant. Packed with fiber, vitamins, and minerals, they give the body the nourishment it needs, promote satiety, and help with bowel movements.

Fifth Advice: Restrict Sugary Treats and Fried Foods

Reducing your consumption of fried meals and sweets is crucial for Ramadan nutrition. Popular dishes like kebabs, donuts, samosas, pakoras, and other foods heavy in fat and sugar are among them. While it’s acceptable to occasionally overindulge—for example, when dining out or when family or neighbors bring iftar treats—try to restrict these items as much as you can. A few hours into your fast, fried and sugary foods might raise your blood sugar levels and make you feel hungrier. Rather, concentrate on more nutrient-dense, healthful foods that will make you feel satisfied and invigorated for the day.

Sixth Advice: Drink Water to Stay Hydrated

Drinking is one of the finest methods to stay energized during Ramadan.
Use the time between Sehr and Iftar to fully hydrate yourself, drinking a lot of water to help sustain energy levels throughout the day. Remaining hydrated is vital for your health, but encourages optimal energy levels. There are a lot of fruits like watermelon and fluid-rich vegetables that can help boost hydration, so make sure you opt for those while avoiding sugary drinks. After Iftar, drinking water helps replenish your body and increases hydration levels. Remember that sustaining adequate hydration throughout Ramadan is of utmost importance, as this will ensure that you always feel your best.

Sixth Advice: Focus on Ibadah to Foster Spiritual Growth

Many of us concentrate on sumptuous meals during Ramadan, but this month is for more than feasting. This time of the year serves as a reminder to prioritize acts of worship like Ibadah over material concerns like preparing elaborate meals, doing shopping, going out for iftar parties & dinners. While eating and food is an important part of Ramadan, spending a great amount of time focused on serving and consuming meals can distract us from the real purpose: fostering a loving relationship with Allah subḥānahu wa ta’āla (glorified and exalted be He). By concentrating on spiritual practicing good behavior, we make sure that Ramadan is a time for devotion and self-reflection rather than decadence. After all, the real benefits come from worship, not earthly distractions.

Conclusion:

In conclusion Ramdan is a special month to focus more on ibadat. Work more on your spiritual development is crucial.

Start your healthy Iftar with dates, milk, fruits, and barley to stay energized and hydrated. Avoid sugary drinks and opt for water and fresh fruits for better hydration. Don’t skip Suhoor, as a balanced pre-dawn meal is essential for sustaining your energy throughout the day.

To prevent overeating, avoid large Iftar parties and focus on mindful eating. Instead of focusing on food, prioritize Ibadah by reciting the Quran, sending Durood upon Prophet Muhammad (PBUH), and performing Tahajjud prayers for spiritual growth.

Finally, give special attention to the last ten nights of Ramadan, especially the five odd nights, for greater spiritual rewards.

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