Foods you should follow and avoid during Ramadan

By Niels Peter Noor, Consultant Urologist


Niels Peter Noor
Consultant Urologist

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May 14, 2019

This time, Ramadan falls during the peak of the summer. And long hours of fasting can drain the stored energy. So, eating the right food is the key to keep your body energetic for the entire day.

Here is a list of foods you should follow and avoid during the holy month of Ramadan.


Foods that you eat during Suhoor shouldn’t be heavy but it should be nutrient-packed.

What to eat?

High-Quality Protein

It is very essential to eat protein-rich food in Suhoor. Eggs are rich in protein and are much lighter than meat.


Your body needs foods which are rich in fibre during Suhoor. Oatmeal is a perfect fibre, it turns into a gel in the stomach and takes time to digest, ultimately keeping you fuller and energetic for the rest of the day. While it also helps in lowering cholesterol and blood glucose in your body.

Calcium and vitamin

Consume dairy products such as yogurt smoothie, vanilla shakes, etc. They will keep you hydrated throughout the day.

What not to eat?


Refined carbohydrates such as white flour, donuts, pastries, waffles, etc. last only for 3-4 hours and contain fewer nutrients.

Salty food

Avoid salty foods such as they will make you more thirsty while fasting.

Caffeinated drinks

Caffeinated drinks dehydrate your body. It also makes you restless and leads to insomnia.


Iftar is as important as Suhoor. While one should be very careful while breaking the fast as it is the meal that will help in replenishing your energy levels. Therefore, pay careful attention to what types of food to consume.

What to eat?


Dates, Dark leafy vegetables, beans, squash, potatoes, avocados, yogurt, and bananas, mushrooms, have high potassium contain. These will help in maintaining the fluid and electrolyte in your body.

Sufficient fluids

Drinking a sufficient amount of water or shakes, a smoothie will help in staying hydrated.

Raw nuts

Our body craves for fats after long hours of fasting. Raw nuts like Almonds are must for Iftar, as it contains good fats.

Hydrating vegetables

Vegetables such as lettuce, cucumbers, have good hydrating properties. It helps the body to stay cool and helps in constipation.

What not to eat?

Carbonated drinks

Stay away from carbonated drinks or other processed beverages. Instead, opt for fresh juice.

High-sugar foods

The best choice is to avoid high-sugar food items. If consumed regularly, they are an instant weight gainer.


Avoid deep fried food items. They are the source of unhealthy cholesterol and will make you feel thirsty.

Cultivate these good dietary habits and by the end of Ramadan, you will feel much healthier.

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