Ramadan, a sacred month observed by Muslims globally, requires fasting from dawn (Sehri) to dusk (Iftar). During this period, maintaining a balanced diet is essential to stay energized and healthy.
Proper food choices are critical to sustaining energy levels throughout the day, preventing fatigue, and avoiding dehydration. Here’s a guide to the best foods to eat and avoid during Sehri and Iftar in Ramadan 2025.
Sehri: Pre-Dawn Meal
Sehri provides the energy needed to sustain the fast throughout the day.
Foods to eat in Sehri:
Complex Carbohydrates: Whole grains, oats, brown rice, and whole wheat bread release energy slowly, helping you stay full longer.
Protein-Rich Foods: Eggs, yogurt, lentils, and lean meats support muscle strength and reduce hunger.
Healthy Fats: Nuts, seeds, and avocados provide essential nutrients and sustained energy.
Hydrating Fruits and Vegetables: Cucumbers, tomatoes, watermelon, and oranges help maintain hydration.
Dairy Products: Yogurt, milk, and cheese provide calcium and protein, supporting digestive health.
Foods to Avoid in Sehri:
Salty Foods: Processed meats, pickles, and salty snacks can lead to dehydration.
Sugary Foods: Pastries, cakes, and sugary cereals cause an energy crash later in the day.
Caffeinated Drinks: Tea, coffee, and soda can cause dehydration and disrupt sleep.
Fried Foods: Pakoras, samosas, and deep-fried foods can cause bloating and indigestion.
Iftar: Breaking the Fast
Iftar is the time to replenish energy and rehydrate the body after a day of fasting.
Foods to Eat in Iftar:
Dates and Water: Dates provide instant energy, and water helps rehydrate the body.
Soups and Broths: Lentil soup, chicken broth, or vegetable soup assist in gentle digestion.
Lean Proteins: Chicken, fish, tofu, and legumes aid muscle recovery.
Fruits and Vegetables: Mangoes, bananas, apples, cucumbers, and leafy greens offer essential vitamins and fiber.
Whole Grains: Brown rice, quinoa, and whole wheat bread help restore energy.
Foods to Avoid in Iftar:
Deep-Fried Foods: Excess oil in fried foods can lead to stomach discomfort and weight gain.
Sugary Drinks: Artificial juices, sodas, and sweets can cause rapid sugar spikes.
Heavy Creamy Dishes: Rich curries and desserts can lead to bloating and sluggishness.
Processed Foods: Packaged snacks and fast foods often lack nutrients and contribute to unhealthy weight gain.
Tips for a Healthy Ramadan:
Drink plenty of water between Iftar and Sehri to stay hydrated.
Eat in moderation to avoid overeating and digestive discomfort.
Opt for natural sugars from fruits instead of refined sugars.
Prefer home-cooked meals for better nutritional value.
Include herbal teas or infused water to aid digestion and hydration.