The Tamesis
This week marks the start of the holy month of Ramadan, a spiritual journey for millions of Muslims around the world that will include daily fasting – abstaining from all food and drink, including water, during the day. The fasting period lasts approximately 13 hours each day, so when the sun goes down it’s important to hydrate wisely and eat foods that will stave off hunger, support digestion and keep you energized.
Muslims eat two main meals during Ramadan. Suhoor is a pre-dawn meal to prepare for the day ahead and iftar is dinner, eaten after sunset to break the fast of the day. Traditionally, both meals are enjoyed with family and friends.
“Think of Lent and Iftar as intentional nutrition, not just eating occasions,” says Farzanah Nasser, registered dietitian and certified functional medicine practitioner. “When you fast, what you eat during this shorter period can have a huge impact on your energy, digestion, mood and mental focus. Ramadan is a time of discipline and reflection, and when you support your body well, you’ll be able to more fully engage in it.”
Nutrition starts a new day
Nasser will fast during Ramadan, he told Fashion: “Suhoor is the foundation of fasting days and I always focus on three key elements: fiber, protein and healthy fats. I also try to introduce a fourth food, fermented foods.” She explains that protein is essential for maintaining muscle mass during fasting and also helps create a feeling of satiety. She cited healthy examples such as “eggs, Greek yogurt, cottage cheese, lentils, hummus, tofu and milk.” Fiber, meanwhile, “is essential for slowing digestion, keeping you fuller longer, and supporting steady energy,” Nasser says. She recommends adding ingredients like “oats, chia seeds, flaxseeds, nuts, vegetables, beans, lentils and fruits like berries” to your meals.
Healthy fats like nuts, seeds, olive oil, and avocado support satiety and brain function, while fermented foods “can help you extract more nutrients from the foods you eat and support better digestion, energy, and immunity throughout the month. Just add a little yogurt or kefir to whatever you eat to incorporate them.”
Nasser combines many of these foods into an overnight oats recipe that can be prepared ahead of time to save valuable time in the morning. “I added Greek yogurt for protein, along with grated apples, oats, ground flaxseeds, chia seeds, shelled hemp seeds, and mixed nuts. Then I sprinkled on some almond butter and topped it with fruit,” she shares. When it comes to what to avoid, Nasser recommends staying away from foods that are highly refined, high in sugar or high in salt, such as white bread, pastries and sugary cereals. “These high GI foods can cause blood sugar to rise quickly and then fall, leading to premature hunger, irritability and low energy.”
How to break your fast
After the sun sets, the traditional way to break the fast is to eat dates. “They provide natural sugars that provide mild energy and fiber,” says Nasser, who mixes dates with a cup of warm water and a light soup, broth, or herbal tea. “This helps hydrate the body and gently awakens digestion without overwhelming it. Breaking the fast slowly can stabilize blood sugar levels and reduce the likelihood of overeating later,” she explains. Then there’s iftar, which should again be packed with healthy protein – fish, chicken, eggs, lentils, beans or tofu – and supplemented with vegetables and healthy fats to ensure you’re getting a wide range of nutrients and fibre.
