Ramadan is a month of spiritual reflection and self-improvement for Muslims all over the world. It’s a time to focus on worship and strengthening our connection with Allah ﷻ. However, between the countless iftaar banquets with family and the post taraweeh second-dinner munch with the friends, we can get lost in the purpose of restraining ourselves from food and drink in the first place.
Suhoor: The Essential Pre-Dawn Meal
Suhoor, the pre-dawn meal, is vital for keeping your energy levels steady throughout the fasting day. Opt for foods that release energy slowly to fend off fatigue and sustain stamina. Whole grains, proteins, and ample fluids promise enduring energy. Think oats, nuts, eggs, and dairy – these sustain fullness. It’s the perfect time to hydrate with water or milk to stave off dehydration during daylight hours. Thoughtful choices during suhoor are crucial, especially for those with dietary concerns, such as managing diabetes.
Traditional Iftar: Breaking the Fast the Sunnah Way
As the sun sets, iftar signals the break of fast, a time for Muslims to indulge in traditional meals, typically starting with dates and a glass of water. This echoes the Prophet Muhammad’s practice. Following this, a hearty dish of rice and meat, complemented by fruits and veggies, is common, providing vitamins and minerals essential for replenishment. Consuming a balanced iftar isn’t just about eating—it’s about replenishing energy and nutrients for a new day.
As we fast from dawn to sunset, it’s essential to make sure we’re consuming the right types of food and drinks to stay healthy and energised throughout the day. Here are 5 categories of foods and drinks to avoid during Ramadan:
1. Fried Foods
Fried foods are a staple in many cultures during Ramadan, but they can be detrimental to our health. They are often high in calories, fat, and sodium, which can lead to weight gain, high blood pressure, and other health issues. Instead, opt for baked or grilled foods, which are healthier alternatives. Baked hash browns… now that’s a fair mouth-watering swapover.
2. Sugary Drinks
Sugary drinks such as soda, fruit juices, and energy drinks should be avoided during Ramadan. These drinks are high in sugar, which can lead to weight gain and indigestion. Instead, try drinking sparkling water, milk, chai or herbal tea to stay hydrated.
3. Processed Food
Processed foods such as chips, cookies, and other snacks should be avoided during Ramadan. They are often high in salt, sugar, and unhealthy fats, which can lead to weight gain, high blood pressure, and other health issues. Instead, choose whole foods such as fruits, vegetables, and whole grains. A guilt-free dessert like low-fat frozen yoghurt or a refreshing acai bowl is bound to be a better treat.
4. Caffeine
Caffeine is a diuretic, which means it can cause dehydration. During Ramadan, it’s important to stay hydrated, so it’s best to avoid caffeine-containing beverages such as coffee and tea. Instead, go for a sugarcane juice, kombucha or decaf coffee, or limit the caffeine to after Iftar when your Taraweeh is counting on it.
5. Spicy Foods
Highly spicy foods can cause heartburn and indigestion, which can be uncomfortable during Ramadan. Instead, go for a mild (never go ‘spice-free’ 😉) but filling alternative that is easy on the stomach, like yoghurt, garden salads and oats. And don’t be scared to sprinkle on those chilli flakes here and there, just to add some spice to your plate!
So that’s 5 Foods and Drinks to Avoid In Ramadan!
It’s essential to be mindful of what we eat and drink during Ramadan. By avoiding fried food, sugary drinks, processed food, caffeine, and spicy food, we can enjoy more balanced meals this month and stay energised throughout its worship-filled nights. It’s also important to focus on eating whole, nutritious foods that will nourish our bodies and enhance our well-being in Ramadan. So eat well and live well.
Healthy Eating: A Ramadan Commitment
Embracing healthy eating habits during Ramadan is crucial to maintaining health and vitality. A diet rich in veggies, proteins, and grains at both suhoor and iftar supports weight balance and bodily functions. Opt for healthier preparation methods, like baking or grilling. Also, incorporating light exercise helps with weight and energy management. For those with medical conditions such as diabetes, it’s important to heed medical advice to stay healthy during Ramadan.
Unity in Shared Meals: Ramadan’s Communal Spirit
Ramadan embraces more than just fasting—it fosters community through sharing meals. The act of breaking fast and praying together as a family enriches communal ties and a feeling of belonging. Iftar gatherings with family and friends blossom, especially on leisurely weekends. The shared enjoyment of traditional dishes strengthens bonds and bridges cultural exchanges, celebrating togetherness and the essence of Ramadan.
Written by Menna Kamal