Healthy Ramadan fasting tips: suhoor, hydration, and mindful iftar

Healthy Ramadan fasting tips focus on preparation and moderation

Ramadan starts this weekend for many Muslims, bringing about a daily fast from dawn to sunset that can require careful day-to-day planning. Nutrition experts say the fast can be safe for most people, but they also emphasize that how people prepare—what they eat before sunrise and how they break the fast—can affect how they feel during the month.

Manal Elfakhani, a nutrition expert at Pennsylvania State University, said Ramadan is about spiritual reflection and the value of having enough to eat, and she described fasting as a practice that many observe for about a month. Elfakhani said “You should be in a very good, healthy state in order to do this,” and she stressed that the month’s observance should be approached with attention to health and nutrition.

Elfakhani said young children, the elderly and those who are pregnant, menstruating or breastfeeding are exempt from fasting. She added that people with diabetes, heart disease or other chronic conditions should talk to their doctor when deciding to fast, particularly if they take medications regularly.

For people who do fast, experts advise building the routine around the pre-dawn meal known as suhoor, which comes before the daily fasting period begins. Sonya Islam, a dietician at VCU Health, said that when she was too tired to crawl out of bed for suhoor as a child, her mother would bring her a banana and a glass of milk, and she pointed to the idea of steady fuel that can last as long as possible.

Islam said, “Having sustained fuel that can last for as long as possible is critical.” She recommends foods with healthy fats such as avocados and nuts, along with high-fiber, hydrating vegetables and fruits. Islam and other experts also advise limiting sugary foods, which can digest quickly and contribute to cravings, and they recommend resisting caffeinated drinks in favor of hydration with water and non-caffeinated drinks.

At the end of the daily fast, experts advise breaking it in moderation rather than overeating at iftar, the evening meal when the fast ends. They also note that the daily fast’s duration can vary by location depending on daylight hours, and they say people should take it easy and listen to the body while fasting. Elfakhani said she slows down during the day between teaching stints and catches up on work after the evening iftar meal.

For activity during fasting hours, experts said a short walk or stretching can help boost energy levels and keep the mind active. They also said people who exercise regularly may want to work out right before breaking the fast or later in the evening to help avoid dehydration. When it comes to iftar itself, experts said some people start with a glass of water or a hot drink and fiber-rich dates, then move on to a few appetizers and a small entree, followed by additional snacks as needed after a few hours.

Zaiba Jetpuri, from UT Southwestern Medical Center, said, “It’s more so about mindful eating and listening to when your body’s actually hungry as opposed to just overloading.” The guidance reflects a recurring theme across the experts’ advice: planning ahead, prioritizing hydration and balanced nourishment, and avoiding extremes during both the fasting and eating windows.