Healthy Eating in Ramadan: Practical Suhoor and Iftar Tips
Healthy eating in Ramadan comes down to three things: a balanced suhoor that keeps you going through the day, an iftar that breaks the fast gently rather than all at once, and steady drinking of water between iftar and suhoor. Keeping fried foods, sweets and sugary drinks as occasional rather than nightly items helps you feel better through the month.
If you have a health condition such as diabetes, high blood pressure or kidney disease, or if you take regular medication, speak to your doctor before Ramadan about whether and how you can fast safely.
Why does eating well matter in Ramadan?
During Ramadan, all eating and drinking happen in a shorter window, often with late nights and changed sleep patterns. What you choose at suhoor and iftar can affect how you feel during the fast: your energy, thirst, concentration and digestion. Ramadan can also be a good opportunity to build healthier habits that continue afterwards.
What is a good suhoor?
Suhoor is the pre-dawn meal, and a balanced one can help you feel more comfortable during the day. Try to include:
- Fibre-rich, slowly digested carbohydrates: oats, wholegrain bread, brown rice or pulses such as ful and lentils.
- Protein: eggs, plain yoghurt or laban, labneh, cheese in modest amounts, or beans.
- Fruit and vegetables: cucumber, tomatoes, leafy greens and water-rich fruit can add fluid as well as nutrients.
- Water: drink water with suhoor rather than relying on tea or coffee.
Try not to skip suhoor, and avoid very salty foods at this meal, such as pickles, salty cheeses and processed meats, as they may make you feel thirstier during the day.
How should I break my fast at iftar?
Many people break their fast with dates and water, which is a traditional and gentle start. A helpful pattern is:
- Start light: dates, water and perhaps a bowl of soup.
- Pause briefly, for example for prayer, before the main meal.
- Build a balanced plate: vegetables or salad, a portion of rice, bread or another starchy food, and a protein such as grilled chicken, fish, lentils or meat.
- Eat slowly and stop when you feel comfortably full.
Traditional iftar tables often include fried foods, sweets and sweetened drinks. Enjoying them in small portions, and not every night, can help you avoid feeling heavy and support your overall diet. Baking, grilling or air-frying are lighter alternatives to deep-frying for some favourite dishes.
How can I stay hydrated?
Because you cannot drink during the day, spacing fluids between iftar and suhoor is important, especially in hot weather:
- Drink water regularly through the evening rather than a large amount at once.
- Include water-rich foods, such as soups, fruit, vegetables and yoghurt.
- Limit sweetened drinks and juices, as WHO counts the sugars in fruit juices as free sugars.
- Be aware that tea and coffee may not suit everyone in large amounts; plain water is the best everyday choice.
- Avoid heavy exercise or long periods in the heat during the fasting hours.
Our water intake calculator can give you a general idea of your daily fluid needs, and our article on staying hydrated explains why fluids matter.
Gentle habits for the month
- Watch sugar and salt: WHO recommends free sugars below 10% of energy (about 50 g a day for an adult) and salt below 5 g a day. Ramadan sweets and salty dishes can quickly add up.
- Keep portions reasonable: a large iftar followed by late-night snacking can lead to discomfort and unwanted weight gain.
- Stay gently active: a walk after iftar is a simple option for many people.
- Protect your sleep: try to keep a regular sleep routine as much as possible.
- Plan meals ahead: this reduces reliance on fried and ready-made foods.
Who should seek advice before fasting?
Fasting is not suitable for everyone in the same way. Seek medical advice before Ramadan if you:
- Have diabetes, especially if you use insulin or medicines that can lower blood sugar.
- Have high blood pressure, heart disease or kidney disease.
- Take regular medication at fixed times.
- Are pregnant or breastfeeding.
- Have had bariatric surgery or have a history of eating disorders.
During the fast, if you feel faint, confused, very unwell, or have signs of very low or very high blood sugar, seek medical attention promptly and follow your doctor's advice on breaking the fast.
When to see a specialist
A nutritionist can help you plan suhoor and iftar around your health, routine and family meals. Consider booking if:
- You have a medical condition and your doctor has advised you about fasting.
- You want to avoid weight gain during Ramadan or use the month to start healthier habits.
- You find yourself very tired, thirsty or unwell during fasting days.
Our team offers clinical nutrition support for people with health conditions and general nutrition consultations. You can book an appointment online.
Frequently asked questions
What is a good suhoor?
A good suhoor combines fibre-rich carbohydrates such as oats, wholegrain bread or pulses, a protein such as eggs, yoghurt or beans, and some fruit or vegetables, with water to drink. Avoiding very salty foods at suhoor may help reduce thirst during the day.
How can I avoid feeling thirsty while fasting?
Drink water regularly between iftar and suhoor rather than all at once, include water-rich foods such as soup, fruit and vegetables, and limit salty and very sugary foods. Avoiding long periods in the heat during the day also helps.
Should people with diabetes take advice before fasting?
Yes. People with diabetes should speak to their doctor before Ramadan, because fasting can affect blood sugar and medicines may need to be reviewed. A nutritionist can then help plan suhoor and iftar that suit the medical advice.
Related reading
- Staying Hydrated: Why It Matters More Than You Think
- Healthy Eating: A Practical Guide for Everyday Life
- Nutrition Support for Diabetes, Blood Pressure, and Cholesterol
Sources
This article is general information and does not replace advice from a qualified professional.