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The best foods to eat to stay healthy when you are daytime fasting during Ramadan

Thursday, 6th April 2023


We've already talked about 'PRACTICAL TIPS FOR PRESERVING AN EXERCISE ROUTINE DURING RAMADAN' (catch up on that here). But what about maintaining your health if you are fasting for Ramadan? To help minimise any physical impact on your body, what foods should you eat in non-fasting hours? Which should you avoid? Daytime fasting can be challenging, but with the right foods, you can maintain good health and avoid digestive issues.

Here are some of the best foods to eat to avoid digestive issues and stay healthy when you are daytime fasting during Ramadan:

  1. Complex carbohydrates: During the non-fasting hours, it's important to consume complex carbohydrates, such as whole grains, fruits, and vegetables. These foods provide the body with a slow, sustained release of energy and help prevent spikes in blood sugar levels. Some examples of complex carbohydrates include brown rice, oatmeal, quinoa, sweet potatoes, apples, and bananas.
  2. High-fiber foods: Foods that are high in fiber, such as beans, lentils, and vegetables, can help keep your digestive system regular and prevent constipation. Fiber also helps to keep you feeling full for longer periods, reducing the temptation to overeat during the non-fasting hours.
  3. Lean proteins: Protein is essential for building and repairing tissues in the body, but it's important to choose lean protein sources during Ramadan. Good options include skinless chicken, fish, turkey, eggs, and legumes such as lentils and chickpeas.
  4. Healthy fats: Healthy fats are essential for maintaining good health and providing the body with energy. Good sources of healthy fats include nuts, seeds, avocados, and olive oil. These fats can help keep you feeling full and satisfied during the non-fasting hours.
  5. Hydrating foods: It's important to stay hydrated during Ramadan, especially during the non-fasting hours. Hydrating foods include water-rich fruits and vegetables such as watermelon, cucumbers, and celery.
  6. Probiotic-rich foods: Probiotics are beneficial bacteria that help to maintain a healthy gut microbiome. Good sources of probiotics include yogurt, kefir, and fermented foods such as sauerkraut and kimchi. These foods can help to prevent digestive issues such as bloating, gas, and diarrhea.
  7. Spices and herbs: Spices and herbs not only add flavor to your food but also have health benefits. Some spices and herbs, such as ginger, turmeric, and cumin, can help to reduce inflammation in the body and aid in digestion.

In conclusion, by incorporating these foods into your diet during Ramadan, you can maintain good health, avoid digestive issues, and stay energized throughout the day. Remember to stay hydrated, choose whole, nutrient-dense foods, and avoid processed foods and sugary drinks. With the right foods, you can make the most of your Ramadan experience.