Nutrition in Ramadan: A Comprehensive Guide for a Healthy and Balanced Fasting

Nutrition in Ramadan: A Comprehensive Guide for a Healthy and Balanced Fasting

Ramadan is a period of purification and discipline, both spiritually and physically. However, long-term hunger and thirst, combined with wrong nutritional choices, can lead to problems such as fatigue, headaches, stomach problems and weight gain. For this reason, it is of great importance to have a balanced, adequate and conscious diet during Ramadan.

Below, you can find a comprehensive nutrition guide that will enable you to fast and protect your health during Ramadan.

Sahur: The Most Critical Meal of the Day

Fasting without sahur may cause a drop in blood sugar and serious fatigue during the day. Sahur should have content that will keep you full throughout the day.

✔ What should be consumed for sahur?

• Eggs (boiled or omelette)

• Cheese varieties

• Whole wheat bread

• Yogurt or kefir

• Healthy fat sources such as walnuts and almonds

• Plenty of water

✔ Sahur Example That Makes You Filled:

• 1–2 boiled eggs

• 1 slice of feta cheese

• 2–3 slices of whole wheat bread

• Tomato, cucumber, greens

• 1 bowl of yoghurt

• 2–3 walnuts

• 2 glasses of water

❌ Things to Avoid at Sahur:

• Excessively salty foods (excess sausage, salami, olives)

• Pastries

• Sugary foods

• Too much tea and coffee

Iftar: Controlled and Balanced Start

Suddenly filling the stomach after a long fast can cause digestive problems. The best approach is to eat gradually during iftar.

✔ How should we break the fast?

1. 1–2 dates or olives

2. 1 glass of water

3. 1 bowl of soup

4. 10–15 minutes break

This short break helps balance blood sugar and prevents overeating.

✔ Balanced Iftar Plate

• 1 portion of grilled/pot meal (meat, chicken, fish or legumes)

• Lots of salad

• 3–4 tablespoons bulgur pilaf or whole grain bread

• Yogurt or buttermilk

Dessert Consumption: How Much and When?

One of the first things that comes to mind when Ramadan is mentioned is dessert. However, sherbet desserts can cause sudden blood sugar increases and weight gain.

✔ Healthier Alternatives:

• Güllaç

• Milk desserts

• Fruit + yoghurt

• Dark chocolate (small portion)

It is healthier to consume dessert 1–2 hours after iftar, rather than immediately after iftar.

Fluid Consumption: The Most Common Mistake

The body, which remains dehydrated during fasting, may become dehydrated if not enough fluid is consumed between iftar and sahur.

✔ Daily Goal:

At least 2–2.5 liters of water

Drink water not all at once, but by spreading it between iftar and sahur.

✔ Supporting Drinks:

• Ayran

• Mineral water

• Herbal teas (fennel, chamomile)

Suggestions to Avoid Gaining Weight in Ramadan

• Eat slowly at iftar (at least 20 minutes)

• Avoid fried foods

• Do portion control

• Take a light walk 3–4 days a week

• Limit dessert to 2–3 days a week

Exceptions

✔ Diabetics

He must fast under the supervision of a doctor.

✔ Those with Stomach Problems

He should stay away from spicy and fatty foods.

✔ Those Who Do Sports

Exercise should be planned 1–2 hours after iftar.

Result

The basic principle of healthy eating during Ramadan;
Balance, measure and consciousness.

Not skipping sahur, not overdoing it at iftar, drinking enough fluids and controlling portions will both help you control your weight and help you perform your prayers more energetically.

For Dietitian Support;

18 February 2026

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