How to have a Healthier Ramadan and Fasting


Are you wondering if its possible to fast and stay healthy at the same time ??
Healthy fasting is possible if you consume the right foods and in the right quantity.

Here are some tips on healthy fasting:

1. Try not to skip Sohoor  (Sohoor is the pre-dawn meal )

Although skipping Sohoor to have uninterrupted sleep may sound appealing, you shouldn’t.
Skipping Sohoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (break fast). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Sohoor also encourages overeating during Iftar, which can cause unhealthy weight gain

2. Be Hydrated enough 

Drinking water between Iftar (break fast) and Sohoor (pre-dawn meal) reduces your risk of dehydration during fasting.
Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids include juices, milk, beverages and soups but water is the best choice. Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss.

3. Avoid eating fried,salty and high-sugar foods

As much as these foods make you feel good in the short run, they can make fasting the next day more difficult.These foods not only make you gain  weight but consuming fatty and sugary foods also cause sluggishness and fatigue. In addition, you should limit your intake of salt, especially during Sohoor (pre-dawn meal), as this increases thirst.
4.Consuming fiber-rich foods 
During Ramadan is ideal to eat fibre-rich foods as they are digested slower than processed foods so you feel full longer.

Fiber rich foods include:
  •  wholewheat pasta, wholegrain bread and oats, barley and rye
  • Fruit such as berries, pears,  melon and oranges
  • Vegetables such as broccoli, carrots and sweetcorn
  • Peas, beans ,lentils
  • Nuts and seeds
  • Potatoes with skin

5. Don't overeat during Iftar (break fast)

Just as it is not advisable to skip Sohoor, overeating when it is time to break the fast can harm your body. Iftar should be a well-balanced, nutritious meal and not a feast! Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain. Slow down and enjoy each mouthful of your food.

6. Don't break your fast on sugary Juices/drinks
Instead drink water , dates and or milk .

At the end of the day , A well-balanced diet is key to healthy fasting during Ramadan and a healthy life not only in Ramadan . 
If you have any questions please leave a comment ,also Check out my YouTube : 
If you want to calculate your daily caloric need for weight maintenance or loss ; please leave a comment with your age , height and level of activity .
Wishing you a Healthy Ramadan !
Ramadan Mubarak   


  1. thanks dear for sharing your knowledge 😘

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