Healthy Sehri and Iftar: A Balanced Ramadan Diet

Ramadan should leave you feeling lighter and calmer, yet many people finish the month tired, bloated and a few kilos heavier. The usual culprits are a fried, sugary iftar and a hurried sehri of leftover rice. A few simple choices at both meals keep your energy steady through the long fasting day and protect your stomach.

What should you eat at sehri?

Sehri is the meal that has to carry you for twelve to fifteen hours, so it should release energy slowly. Build it around complex carbohydrates and protein: red or brown rice or oats, an egg, lentils or fish, and plenty of vegetables. Add a little healthy fat and a fruit. Avoid a sehri of only white rice and heavy curry, which spikes your sugar and leaves you hungry by noon. Drink water steadily, but skip strong tea and coffee at sehri, as they make you pass more water and feel thirstier later.

How should you break your fast at iftar?

Break your fast gently. Start with one to three dates and a glass of water or a light drink, then pray before the main meal so your stomach is not shocked by a sudden flood of food. Dates restore blood sugar quickly and water rehydrates you. After this short pause, eat a balanced plate rather than a table full of fried items. Your stomach has been empty all day; a slow start prevents the heaviness and acidity that ruin many evenings.

Which foods should you limit in Ramadan?

You do not have to give up your favourite iftar items, but keep them small and occasional. Deep-fried piyaju, beguni and jilapi, sugary drinks and rich biryani every night lead to weight gain, acidity and sluggishness. Swap some fried items for grilled or baked ones, choose fruit or chira-doi over heavy sweets, and use less oil and sugar than habit suggests. Salt is worth watching too, because very salty food makes you thirstier during the fast.

How do you stay hydrated when you cannot drink all day?

Aim for most of your fluids between iftar and sehri rather than gulping a lot at once. Water is best; add water-rich foods like cucumber, watermelon and soups, and a glass of milk or laban. Limit fizzy and very sweet drinks, which do not hydrate well. If your urine stays dark or you feel headachy and dizzy during the day, you are not drinking enough in the evening.

When should you see a doctor?

Most people can manage a healthy Ramadan diet themselves, but see a doctor if you have diabetes, kidney disease, severe acidity or are pregnant, so your meals and any medicines are planned safely. A dietitian or physician can tailor a plan to your needs, and you can find one through our list of registered doctors. For everyday questions about a medicine or supplement, the medicine directory is a good place to start.

This article is for general health education and is not a substitute for professional medical advice.