Healthy Eating During Ramadan: Suhoor, Iftar and Hydration

Why Is Healthy Eating Important During Ramadan?

During Ramadan, food and fluid intake are limited to the period between sunset and dawn. This changes meal timing and daily routines, making it important to obtain adequate fluids, energy, protein, fibre, vitamins and minerals between iftar and suhoor.

Eating very quickly or consuming a very large meal after a prolonged fast can contribute to indigestion, reflux, abdominal discomfort and excessive energy intake.

Ramadan fasting does not automatically result in weight loss. Body weight may decrease, remain stable or increase depending on total energy intake, food choices and physical activity.

What Should You Eat at Suhoor?

Suhoor can help provide fluids and nutrients before the long period without food or drink.

A balanced suhoor can include:

• Eggs, yoghurt, kefir or cheese as protein sources
• Wholegrain bread, oats or other whole grains
• Vegetables and, where appropriate, fruit
• A moderate portion of nuts
• Adequate water

Very salty foods, processed meats and heavily salted products can increase thirst and are best limited.

There is no need to avoid all flour-based foods. Wholegrain carbohydrate sources are generally preferable to refined bread, pastries and sugary cereals.

What Should You Eat at Iftar?

Rather than trying to replace an entire day's intake in a short period, it is usually more comfortable to eat at a controlled pace.

Iftar may begin with water and, if preferred, dates, followed by a lighter option such as soup, vegetables or yoghurt.

A balanced main meal can include vegetables or salad, an appropriate protein source such as fish, chicken, eggs or legumes, a wholegrain carbohydrate and yoghurt or ayran.

Eating slowly can help reduce overeating and allow time to recognise fullness.

How Much Water Should You Drink During Ramadan?

Fluids should be spread between iftar and suhoor rather than consumed all at once.

WHO's Eastern Mediterranean Regional Office generally recommends at least around 10 glasses of water during the non-fasting period, together with water-rich foods.

Individual requirements vary according to age, body size, physical activity, climate, sweating and medical conditions.

Water should be the primary drink. Sugary soft drinks, syrups and large amounts of fruit juice can increase free-sugar intake.

Whole fruit is generally preferable to fruit juice because it provides more fibre.

How Should Carbohydrates Be Chosen?

Carbohydrates do not need to be completely removed during Ramadan.

Higher-fibre choices such as wholegrain bread, oats, bulgur, wholegrain pasta and legumes can be preferred over refined bread, sugary cereals and pastries.

What About Desserts?

Dessert is not necessary after every iftar.

If desired, fresh fruit, yoghurt with fruit or a small portion of a milk-based dessert can be considered instead of frequently consuming syrup-rich or fried desserts.

Can You Exercise During Ramadan?

People who are medically fit can generally continue light to moderate physical activity.

A walk after iftar can be a practical option. Very intense exercise during prolonged fasting, particularly in hot weather, may increase the risk of fatigue and dehydration.

Can People With Chronic Disease Fast?

The safety of fasting depends on disease severity, medications, age and overall health rather than diagnosis alone.

People with diabetes, kidney disease, cardiovascular disease, poorly controlled hypertension, conditions requiring regularly timed medication, pregnancy, breastfeeding or frailty should discuss fasting with an appropriate healthcare professional.

Diabetes and Ramadan

Ramadan fasting can expose some people with diabetes to hypoglycaemia, hyperglycaemia, dehydration and, in some circumstances, ketoacidosis.

Before Ramadan, an individualised assessment should consider fasting risk, medication or insulin timing, glucose monitoring and nutrition.

Sample Healthy Ramadan Menus

Sample Menu 1

• Suhoor: Eggs, low-salt cheese, tomatoes, cucumber, greens, wholegrain bread, yoghurt or kefir, a few walnuts and water
• Iftar: Water and optional dates, soup, salad, baked or grilled fish/chicken, bulgur or wholegrain bread and yoghurt
• Later: Fruit with yoghurt if desired

Sample Menu 2

• Suhoor: Oats with yoghurt or milk, fruit, walnuts or almonds and water
• Iftar: Water, soup, legumes, vegetables or salad, yoghurt and a moderate portion of wholegrain bread or bulgur
• Later: Fresh fruit or a small milk-based dessert

Sample Menu 3

• Suhoor: Vegetable omelette, yoghurt, wholegrain bread, fresh vegetables and water
• Iftar: Water, vegetable or lentil soup, a vegetable dish with meat, salad, cacık and a moderate portion of bulgur or wholegrain bread
• Later: Fruit and a small portion of unsalted nuts

There is no requirement for everyone to eat a fixed number of main meals and snacks. Meal timing can be adjusted according to hunger, sleep routine, health status and overall nutritional requirements.

Frequently Asked Questions

References

1. Academic Hospital. Healthy and Balanced Eating During Ramadan
2. World Health Organization Regional Office for the Eastern Mediterranean. Ramadan 2026 – Healthy Diet
3. World Health Organization. Healthy Diet
4. International Diabetes Federation. Diabetes and Fasting