Ramadan 2022: The holy month of Ramadan is in this article and fasting through this time is of great importance for Muslims across the environment. For the duration of Ramadan, Muslims rapidly from dawn to dusk and goal to grow spiritually and turn out to be nearer to the almighty. Fasting throughout Ramadan is also regarded to have a good influence on heath and cleanses the human body of harmful poisons. On the other hand, consuming massive foods all through Iftar meals or not hydrating adequate in between Iftar and Suhoor could direct to wellness challenges or worsen present types. (Also browse: Ramadan 2022: Benefits of intermittent fasting in the course of Ramadan)

“The purpose of Suhoor is to give us strength, vitality and sustainability. This food really should be healthful and filling. Suhoor is the body’s primary source of strength for the duration of the fasting day,” says Dr Varsha Gorey, Senior Clinical Nutritionist Apollo Hospitals, Navi Mumbai.

The nutritionist provides that the purpose of Iftar is to re-stability and recharge our bodies and exertion need to be built to consume meals from all important food groups. “To optimise and advantage from fasting we will have to include a varied diet regime which involves all the major meals teams- veggies, full grains, nuts, fruits and dairy items (if tolerated),” states Dr Gorey.

Right here are some dietary dos and don’ts that 1 should really abide by although fasting for Ramadan, as suggested by Dr Gorey.


• Drink plenty of water (in between Iftar and Suhoor)

• Take in a balanced food in Sihori

• Get heat drinks in Iftar

• Eat entire grain cereals like daliya, oats

• Don’t forget honey and 7 seeds of lalonji

• Incorporate healthful treats like almonds, walnuts, olives, and avocados protein: milk, yogurt, eggs, pulses, nuts and vitamins and minerals: dates, jaggery, fruits, greens, nuts, and seeds.


• Stay clear of artificial and synthetic chilly drinks

• Do not do dieting and take in lot of fats throughout Ramadan

• Do not eat incredibly cold and pretty sizzling beverages or fluids immediately just after Iftar

• Avoid oily and fried foods in particular in Iftar

• Avoid significant unwanted fat and high calorie meals

• Keep absent from refined, processed and packaged foodstuff

Right here are some other tips by Dr. Jinal Patel, Dietitian, Apollo Spectra Hospital, Mumbai and Zamurrud M. Patel, CDE, RD Chief Dietician, International Hospitals, Parel, Mumbai that one particular must hold in brain throughout Ramadan fasting.

• Continue to be hydrated: Check out to have drinking water between Iftar and Suhoor to reduce dehydration due to too much sweating. Try out to improve the fluid intake to retain you hydrated all through the day. You can also decide for watermelon in the Suhoor food or eat it just after Iftar. Minimize down on caffeinated beverages these kinds of as coffee, tea, and cola, due to the fact caffeine can make a person urinate more generally causing dehydration. Even fizzy beverages with sugar will incorporate energy to your diet plan. So, continue to be away from them.

• Decide on energising foodstuff for Suhoor: Check out to consume foodstuff that will energize you all through the working day. Doing so can aid you to do the day by day chores with relieve. Try to eat fruit and greens like tomatoes, cucumbers, and beans, chickpeas and lentils, low-extra fat dairy solutions, avocado, nuts, olives. You can also get the enable of an specialist who will guideline you pertaining to what to eat and keep away from for the duration of Ramadan.

• Decide for healthier food items during Iftar: Try breaking your rapid with soup or dates. This is so mainly because dates are loaded with fiber and will support you ease digestion. Dates ease constipation too. Select total grains, skinless chicken, and fish, to get a very good part of healthy protein.

It is a no-brainer that milk, yogurt, and eggs can aid you to get enough protein. You can decide for these items without any next considered.

• Say no to fried, salty, and processed foods superior in unwanted fat or sugar. Take in in managed portions as prompt by the pro. Overeating is a rigid no-no as it can lead to acidity, indigestion, sluggishness, and fatigue. Salty foodstuff can lead to bloating and make you awkward.

• Check out to take in lighter foods. For the key course, you can try to eat grilled, boiled, or steamed chicken or vegetable dishes. Having roasted rooster and baked potatoes is much better than fried samosas and chips.

• If you have any particular/medical ailments it is most effective to go over with a healthcare practitioner and your spiritual head before you get up any form of fasting.