Healthy eating tips for Ramadan

Breaking the fast

Dates are traditionally eaten to break the fast since the time of the Prophet Muhammad. Dates provide natural sugars for energy and are a source of fibre. However, you need to be careful of your portion size. Eating too much dried fruit, particularly after a long fast, may cause high blood glucose levels. 2-3 dates, depending on their size would equal one portion. Have these with lots of fluid, to keep you satisfied until the iftar meal.

Hydrate! 

Aim to drink at least eight glasses of water between iftar and suhoor. If it has been hot during the day, you may need more than this. Smoothies and sweet drinks are common before and during iftar meal. These may contain added sugar. Stick to water or sugar-free beverages. If having a fruit juice or smoothie, have a smaller portion of about 150ml. Avoid drinking too many caffeinated drinks (coffee, tea) as these can lead to dehydration.   

Eat low glycaemic index (GI) carbohydrates.

Low GI foods break down slowly during digestion and produce smaller rises in blood glucose levels. They will also provide you with lasting energy during the day, and keep you satisfied for longer. Some low GI foods include. 

• Oats, all-bran and porridge 
• Wholegrain breads 
• Basmati rice and pasta
• Legumes (such as chickpeas, kidney beans, lentils)  
• Low-fat dairy products

Make sure your meal at Iftar is balanced.

The healthy plate model is a good guide to follow, so try: 

• Half of your plate being non-starchy vegetables or salad 
• A quarter of your plate being lower GI carbohydrates (pasta, basmati rice, legumes or sweet potato) 
• The final quarter being lean protein (lean meat, skinless chicken, fish, eggs or tofu) 

The healthy plate model is a good resource to help you create a balanced meal.  Avoid oily, rich or large portions of food. These can take longer to digest and can lead to high blood glucose levels. 

While iftar meals are often a time for celebration with families and friends coming together to break their fasts, it’s important not to overeat during Ramadan. Consuming deep fried, creamy and sweet foods daily may cause health problems like weight gain, increased cholesterol, insulin resistance or increased BGL. Ramadan can be a good time to make changes to improve the balance of your diet that you can sustain in the longer term.

Be mindful.

Having not eaten for a long period, you may find it helpful to eat slowly when breaking the fast and to start with plenty of fluids and low-fat, fluid-rich foods. Slow down and savour your meal, especially during the iftar meal. Leave time for your food to digest, before going up for seconds.

Soups

Soups are a popular entrée dish of the iftar meal. Cook soups that include lentils and other legumes, vegetables and lean meats – these are an easy way to increase your intake of fibre and fluid.   
Snack smart during the evening

After a long fast it’s natural to want to treat yourself but try to keep the amount of processed or high fat, high sugar treats and desserts you have to a minimum. Remember, you only have a relatively short time each day to eat and drink to provide your body with all the essential nutrients it needs to be healthy, so the quality of your diet is especially important during Ramadan.

Save these foods for special occasions or family gatherings during this time. Choose yummy more nutritious snacks instead such as a serving of fresh fruit, a handful of unsalted nuts, a tub of low-fat yoghurt, wholegrain crackers with low-fat cheese or vegetable sticks with hummus.     

Healthy Bowels

Changes to eating habits and lack of fluids during the day may cause constipation for some people. When you can eat and drink, consuming plenty of high fibre foods, such as wholegrains, high fibre cereals, bran, fruit and vegetables, beans, lentils, dried fruit and nuts alongside plenty of fluids may help to ease constipation as well as doing some light physical activity, such as going for a walk after iftar.

Suhoor meal

The pre-dawn meal, suhoor, provides fluids and energy for the day of fasting ahead, so making healthy choices can help you to cope better with the fast. Drinking plenty of fluids throughout the evening, as well as consuming fluid-rich foods at this meal, such as fruit, vegetables, yogurt, soups and stews, is very important to start the next day of fasting well hydrated.

Avoid salty foods or adding excess salt to your food at this meal. Salt stimulates thirst and contribute to dehydration the next day.

Exercise

It is important to maintain some level of physical activity during Ramadan month. While intensive cardio is not recommended during fasting hours, especially if hot, moderate exercise such as a family walk after the Iftar meal will help with BGL, energy and general health.

Don't forget to check out our article on preparing to fast safely during Ramadan.

If you are participating in Ramadan, speak with your doctor or diabetes team on how best to manage your diabetes. It's a good idea to tell your doctor or Credentialled Diabetes Educator any difficulties experienced in previous fasts and how you coped with them. They can advise on any adjustment of medication that may be required to enable you to fast safely.  

For more information or to speak with a Diabetes Victoria dietitian or diabetes educator, call the NDSS Helpline on 1800 637 700. You can also make an appointment to see a Diabetes Victoria health professional in our clinic.

The International Diabetes Federation and Diabetes and Ramadan (DAR) International Alliance have created practical guidelines to help people manage their diabetes during Ramadan. The guidelines, designed for health professionals, provide relevant background information and practical recommendations. ​​​