Ramadan in UAE is expected to begin on March 23, and will carry on for the next 29 to 30 days, depending on the moon sighting.
During Ramadan, individuals from the Islamic community fast, as it is considered to be one of the five pillars of Islam, making fasting an important aspect of Muslim faith and practice.
However, maintaining a healthy diet during Ramadan is important for maintaining physical and spiritual health and promoting overall well-being.
Arabian Business spoke to Prime Hospital’s Dr Piyush Somani, a consultant gastroenterologist, on how to maintain a healthy diet during Ramadan.
“During the holy month of Ramadan, Muslims abstain from food and drink from dawn to dusk. Proper nourishment between iftar and suhoor is essential in order to be prepared for the next day of fasting,” Dr Somani said, adding that along with eating and sleeping patterns, an individual’s biological clock also undergoes a series of changes both physically and mentally.
He explained that fasting for an extensive period of time can leave an individual’s body dehydrated and hungry, slowing down their metabolism in order to use energy as efficiently as possible.
That being said, here is how one can eat healthy during Ramadan, according to Dr Somani:
Iftar tips
According to Prime Hospital’s Dr Somani, starting with a few dates, drinking a glass of water followed by Laban or vegetable soup will help avoid indigestion.
“Then eat your main meal 10 or 15 minutes later. This will prevent excessive food intake by giving you a sense of fullness, which in turn will help your digestion,” he said.
The main course consists of grilled, boiled or steamed meat, chicken or vegetable dishes. Have cereals, pulses, meat, and dairy products, and fruits and vegetables so that the body gets all the essential nutrients and avoid overconsumption of caffeine-containing drinks such as tea and coffee, he explained.
By chewing your food thoroughly and taking a walk an hour or two hours after iftar, you can aid your digestive and cardiovascular systems, Dr Somani added.
Suhoor tips
You should always eat during suhoor, preferably right before fasting starts.
Eating before bedtime or avoiding eating during suhoor may cause serious low blood sugar problems and dehydration the next day. As a result, you could feel dizzy and distracted during the day.
A light, healthy and filling breakfast is a great option. Before sunrise, you can eat dairy products and fresh vegetables such as cheeses, eggs, tomatoes, and cucumbers.
Additionally, you can always enjoy a soup, vegetables cooked in olive oil and fruits. Dried fruits like dates, walnuts and almonds are also great food supplements.
They can make you feel full for long hours throughout the day.
General tips
Avoid overeating during the iftar and suhoor meals, Dr Somani said, adding that keeping a gap between snacks during non-fasting hours will help.
“Increase your intake of fruits and vegetables, as they contain a high amount of fiber, water, minerals and vitamins,” he said.
“Avoid excessive salt intake and all salty and spicy foods, pickles, and canned foods to avoid thirst. Choose whole grains instead of white bread, enriched pasta and sugary cereals. Reduce eating heavy and fatty meals because they contain high amounts of calories and fat, which may cause weight gain,” he explained.
Minimise sweets intake and replace it with fruits, Dr Somani said, adding “avoid soft drinks and natural drink juices that may cause indigestion, acidity, and weight gain. Exercise regularly to burn more calories than the body needs and to prevent the accumulation of fats in the body.”
Drink water slowly at room temperature and avoid cold water because it causes narrowing of the blood vessels in the capillaries in the stomach, which leads to indigestion.
“Adults, on average, need 2 to 3 liters of water each day. So make sure to drink plenty of fluids before the start of the fasting hours. Unsweetened juices or milk are tasty, low-calorie alternatives,” he said.
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