Ramadan and Fasting-Friendly Meals: Balanced Suhoor and Iftar Ideas

During Ramadan, Muslims around the world abstain from food and drink from dawn until sunset. The meals before and after the fast, suhoor and iftar, take on special importance. Many other people also fast for religious or personal reasons. This article offers general ideas for balanced, comfortable meals, and it respects that every community has its own traditions.

Suhoor: the pre-dawn meal

A good suhoor helps carry you through the day. Choose slower-digesting foods: oats, wholegrain bread, eggs, yoghurt, beans (foul medames is a classic), dates, fruit and a spoonful of seeds or nut butter. Foods rich in fibre and protein tend to keep people satisfied longer than sugary cereals or pastries.

Drink water and other fluids steadily until the fast begins, rather than gulping a large amount at once.

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Breaking the fast gently

Many people break their fast with dates and water or milk, following tradition, and then pause for prayer before the main meal. Starting with something light, such as soup, gives your stomach time to wake up. Eating very quickly or piling a huge plate high can leave you uncomfortable.

Iftar: a balanced main meal

Aim for the plate template: vegetables or salad, a protein such as lentils, chicken, fish or tofu, and wholegrains like rice, bulgur or bread. Grilled, baked or stewed dishes are lighter than deep-fried ones, though fried treats can be enjoyed in moderation. Add a little tahini, olive oil or seeds for healthy fats.

Hydration between sunset and dawn

Spread water through the evening, with a glass at iftar, a few more over the evening, and more at suhoor. Soups, fruit and vegetables add fluid too. Limit very salty foods, which can make you thirstier, and cut back on caffeinated drinks if you find they disrupt sleep.

Sample menus

Suhoor: oats cooked in milk with chia, a banana and a few almonds, plus a glass of water. Iftar: dates and water, then lentil soup, followed after prayer by baked fish or chickpea stew with rice and salad. Later in the evening: yoghurt with fruit and a spoonful of sesame or pumpkin seeds, and plenty of water.

Adapt to your own traditions. Family recipes passed down through generations are a treasure, and many are already well balanced.

Who should check first

Islamic teaching allows exemptions for illness, pregnancy, breastfeeding, travel, old age and other reasons, and many people find that following medical advice is part of acting wisely. If you have diabetes, kidney disease, heart disease or take regular medication, speak to your doctor before the month begins so the plan, including medication timing, can be adjusted.

Seek help if you feel faint, confused, very weak or unwell during the fast. Children, teenagers and older adults should be watched with particular care.

This article is general information, not medical advice.