With the advent of the holy month of Ramadan, Iftar becomes the most important meal of the day. But don’t dive straight into foods high in fat and sugar!

It is important to remember that you are not on a free pass to fill your stomach with food without stopping every night because you will definitely gain weight. We recommend that you stay away from high-fat foods like cheese and potato chips, and try to choose high-protein foods to preserve muscle mass. Your fat intake should come from healthy options.

Many people find it difficult to stick to normal, healthy eating habits when they’re hungry and counting down the seconds before prayer time. Here is a guide to break your fast in a healthy way during Ramadan.

What is The Best Way to Break Your Fast?

  • Water

Hydration should be your #1 priority once you are allowed to eat and drink again. Water is the key to start breaking the fast, you only need to drink one or two cups. Consider adding a fruit or vegetable smoothie, or a scoop of protein powder to add flavor and get some fast and healthy much-needed calories.

  • Fruits: Treasure Nutrients

Avoid foods high in sugar. Choose fruits for much-needed energy and fiber boost. Dates are the traditional choice for breakfast due to their high content of natural sugar and nutrients, but feel free to substitute dates with mangoes, lychees, cherries, pears, or grapes that have the same effect. Change the fruit every few days to reap the benefits of some diverse nutrients.

  • Soups are stomach-friendly

Start with something simple like soup to avoid indigestion from eating a heavy meal on an empty stomach. In addition to being easy on the digestive system, it is another great way to get hydrated. Choose from vegetables, chicken, beef, and bone broth for an appetizer packed with nutrients.

  • Some Carbohydrates

During the fasting period, the body uses glycogen (stored carbohydrates) for energy and brain activity, so it is important to replace depleted stores. Add lots of vegetables to your meal in addition to slow-bearing carbohydrates like brown rice, quinoa, whole grain pasta, or sweet potato.

If you find that you are not able to follow the correct diet during Ramadan, or experiencing any digestive problems do not hesitate to see a doctor.


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