Healthy Eating Tips for Those Fasting During Ramadan

During Ramadan, those fasting must consume sufficient fluids between Iftar (breaking the fast) and Sahur (pre-dawn meal). It is important that the fluids consumed replenish the body’s electrolyte balance. Cola, caffeinated drinks, sugary beverages, and tea have a diuretic effect, causing fluid loss from the body. Therefore, water, herbal teas, natural mineral waters, ayran (a yogurt drink), freshly squeezed fruit juices, and the fruits themselves are the best options for fluid replenishment.

At Sahur, prioritize foods that won’t cause thirst the next day. Since you will be fasting all day, choose foods that are slowly digested, high in fiber, and have a low absorption rate into the bloodstream, such as whole grains and breakfast-based foods. Consuming tomatoes, cucumbers, etc., will also help prevent constipation. Eating eggs also provides a feeling of fullness. Avoid fatty foods such as fried and roasted foods and pastries.

During Ramadan, suddenly overloading the stomach, which has been resting for long hours, can lead to digestive problems. The stomach and digestive system of people who fast begin to function differently, so it’s important to pay attention to several things when eating:

* You should break your fast with light foods.

* Caffeinated beverages (tea, coffee, cola, Fanta, soda, iced tea, etc.) increase thirst. Therefore, it’s best to avoid these drinks at suhoor (pre-dawn meal).

* For digestive problems that may occur after iftar (breaking the fast), you can opt for herbal-flavored hot tea or, in the summer months, cold tea to keep you cool.

* We know that fennel tea soothes the digestive system. Also, ginger and lemon tea will help you manage your weight and support your digestive system.

* If you experience constipation, you can make unsweetened plum and apricot compote and consume it as a dessert.

* Since the body will be dehydrated for a long time while fasting, be sure to drink plenty of water between iftar and suhoor.