This week marks the start of the holy month of Ramadan, and millions of Muslims across the globe will begin spiritual journeys, which for many will include a daily fast—abstaining from all food and drink, including water—during daylight hours. The fasting period lasts roughly 13 hours a day, so when the sun goes down, it’s important to hydrate wisely and eat foods that stave off hunger, support digestion and keep you energized.
Muslims focus on two main meals during Ramadan. Suhoor is the pre-dawn meal, which sets you up for the day ahead, and iftar is the evening meal, eaten after sunset to break the day’s fast. Both meals are traditionally enjoyed with family and friends.
“Approach suhoor and iftar as intentional nourishment rather than simply eating occasions,” says Farzanah Nasser, a registered nutritionist and certified functional medicine practitioner. “When you’re fasting, what you eat within that shorter window has a huge impact on your energy, digestion, mood and spiritual focus. Ramadan is a time of discipline and reflection, and when you support your body well, you’re able to engage in it more fully.”
Nutrition to start the day
Nasser, who will be fasting during Ramadan, tells Vogue: “Suhoor is the foundation of your fasting day, and I always focus on three key elements: fiber, protein, and healthy fats. I also try to bring in a fourth, fermented food.” She explains that protein is crucial for maintaining muscle mass during the fasting period and can also help with satiation. She points to healthy examples like “eggs, Greek yogurt, cottage cheese, lentils, hummus, tofu, and milk”. Meanwhile, fiber is “essential for slowing digestion and keeping you fuller for longer, and also supporting steady energy,” says Nasser. She suggests including ingredients such as “jumbo oats, chia seeds, flaxseeds, nuts, vegetables, beans, lentils, and fruits such as berries” in your meal.
Healthy fats in the form of nuts, seeds, olive oil, and avocado can support satiety and brain function, while fermented foods “can help you extract more nutrients from the food you eat, and support better digestion, energy, and immunity during the month. They can be incorporated by simply adding a little yogurt or kefir to anything that you are eating.”
Nasser has incorporated many of these food groups into a single recipe for overnight oats, which can be prepared in advance to save precious time in the early mornings. “I include Greek yogurt for protein, with grated apple, oats, ground flaxseeds, chia, shelled hempseed, and mixed nuts. Then I sprinkle over some almond butter and top with fruit,” she shares. When it comes to what to avoid, Nasser recommends staying away from foods that are highly refined, or very sugary or salty, such as white bread, pastries, and sugary cereals. “These high-GI foods cause rapid spikes and then drops in blood sugar, which can lead to early hunger, irritability, and low energy.”
How to break your fast
Once the sun sets, the traditional way to break the fast is with dates. “They provide natural sugars for gentle energy and fiber,” says Nasser, who combines dates with a drink of warm water and a light soup, broth, or a herbal tea. “This helps rehydrate the body and gently wakes up digestion without overwhelming it. Breaking the fast slowly allows blood sugar levels to stabilise and reduces the likelihood of overeating later,” she explains. Then it’s onto iftar, which again should be high in healthy protein—fish, chicken, eggs, lentils, beans, or tofu—and topped up with vegetables and healthy fats to ensure you’re intaking a wide range of nutrients, plus fiber.
Nasser, whose own iftar go-tos include “grilled fish with brown rice and salad, lentil curry with vegetables and whole grain roti, or chicken with quinoa and roasted vegetables,” explains that the liver is working hard during fasting and thus needs support. She recommends the intake of bitter foods, such as rocket, chicory, and herbs.
Plan your hydration
Abstaining from all fluids may sound challenging, but it can be managed with proper planning, says fitness and mental health coach Saima Husain, who is also fasting during Ramadan. “It’s important to try to schedule your water intake,” she says. “Aim for two to four glasses at iftar, four more glasses across the evening, and then two at suhoor. Sip your water steadily, as chugging can cause frequent urination and fluid loss.”
While plain old water is the optimal choice for hydration, herbal teas, soups, vegetables, and fruits that are high in water content can also help with fluid intake. “Try lemon water with a pinch of sea salt in the evenings, sipped slowly, while melons and cucumbers are great for both iftar and suhoor,” suggests Husain, who is also a qualified personal trainer. “If you are training during Ramadan, then adding electrolytes during the evening can be helpful, as can coconut water—to help replenish potassium.” There are also steps you can take to avoid dehydration. “I tend to avoid deep-fried and high-salt foods that can be thirst-inducing—especially at suhoor.”
How to stay mentally alert
Fasting for long periods not only impacts physical energy levels, but it can also cause cognitive fatigue. “It’s key to include complex carbs such as whole grains and legumes in your diet, they can provide your brain with a steady supply of glucose,” says Husain. “Also add foods that are rich in omega-3, such as oily fish. Meanwhile, white carbs and sugary cereals should be avoided, because they can cause mid-morning crashes and increase thirst.”
If you are starting to feel cognitive fatigue during the day, Husain has some suggestions. “Going for a short walk, doing some dynamic stretches, or having a short nap can help.” Key to avoiding fatigue in the first place is a good night’s sleep, and Nasser suggests prioritising “magnesium-rich foods like leafy greens, nuts and seeds, and small amounts of dark chocolate to help calm the nervous system.” She highlights tart cherry concentrate, explaining that “it’s one of the highest food sources of melatonin—our sleep hormone.”
Nasser adds a spoonful to her chia cherry water recipe and sips the fiber-rich drink slowly during the evenings. “Avoid coffee, strong tea, and even large amounts of dark chocolate, which can interfere with sleep, especially in the evening,” she says, suggesting fiber-rich ground and roasted chicory as a coffee alternative.
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