Ramadan - Foods that Harm and Foods that Benefit

Ramadan - Foods that Harm and Foods that Benefit

It is recommended to break the fast with fresh dates, rutub, and in odd numbers, or tamr, regular table or supermarket dates, or water. If dates are not available, any fruit will do. If there is no food or drink to break the fast with, intend in your heart to break fast, and whenever food is available you should eat. Source: usc.edu/MSA

But what about when we are NOT in a fast. What would be a good diet plan? Below is some useful information I obtained a few years ago.

The following has been extracted from Ramadan Health &; Spirituality Guide by the Department of Health &; Communities in Action, UK, 2007. Thanks to Bodrul Ali for forwarding this information. A link to the latest booklet can be found below as well as a kik to the NHS Ramadan webpage.

Health is the key to happiness, and what we consume directly affects our health. Islam encourages Muslims to ensure that they are mindful of their health. The blessed Prophet said: “Take advantage of the good health before illnesses afflict you”. He also encouraged Muslims to try their best to take up a healthy living lifestyle that includes a balanced diet, regular mental and physical exercise and a balance between material and spiritual needs.

The fasts of Ramadan can improve a person’s health, but – if the correct diet is not followed – can possibly worsen it! The deciding factor is not the fast itself, but rather what is consumed in the non-fasting hours. To fully benefit from fasting, a person should spare a great deal of thought to the type and quantity of food they will indulge in through the blessed month. Overeating can not only harm the body but it is thought also to interfere with a person’s spiritual growth during the month. A diet that has less than a normal amount of food but is sufficiently balanced will keep a person healthy and active during the month of Ramadan. The diet should be simple and not differ too much from one’s normal everyday diet. It should contain foods from all the major food groups, as shown below.

Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting. Complex carbohydrates are found in grains and seeds, like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal flour, basmati rice, etc.

Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit, including apricots, prunes, figs, etc.

Foods to avoid are the heavily-processed, fast-burning foods that contain refined carbohydrates in the form of sugar, white flour, etc., as well as, of course, too much fatty food (eg cakes, biscuits, chocolates and sweets, such as Indian Mithai).
It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola. (Caffeine is a diuretic and stimulates faster water loss through urination.)


Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours. It is therefore particularly important to include slowly-digesting foods in the suhoor.

Iftar is the meal which breaks the day’s fast. This meal could include dates, following the Prophetic traditions. Dates will provide a refreshing burst of much-needed energy. Fruit juices will also have a similar, revitalizing effect. The meal should remain a meal and not become a feast! Try to minimise the rich, special dishes that traditionally celebrate the fast and keep to the advice included in the table above.

Many of the foods which are mentioned and encouraged in this booklet are in the Holy Qur’an, and the Sunnah (the Prophetic traditions) also correspond to modern guidelines on a healthy diet and will help to maintain balanced, healthy meals in Ramadan. The most commonly consumed foods by Prophet Mohammed (peace be upon him) were milk, dates, lamb/mutton and oats.

Healthy foods mentioned in the Holy Qur’an are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils. The encouragement of fish can be seen in the fact that Islamic law spares fish from any specific slaughter requirements, making it easy to incorporate fish in a meal.



Spirituality and Food
Food has a great significance in Islam. It is associated with one’s relationship with God. Chapter 20, verse 81 of the Qur’an states: “Eat of the good and wholesome things that We have provided for your sustenance, but indulge in no excess therein.”

The physical body is a gift from God; it is given to humans as an amanah (in trust) to take care of for a fixed period. How much food is consumed and the choice of food has a direct impact on the physical and spiritual well-being of the person. The food that you consume affects your behaviour and personality. Wholesome, natural and healthy food assists the development of a good personality. Overeating has long been frowned upon in Islam as it is thought to increase worldly appetites and cause sluggishness, thereby ‘dulling’ the soul, hampering spiritual growth and increasing physical ailments.

The blessed Prophet said: “The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, then a third should be for his food, a third for his drink, and a third left for air.” (Sunan al-Tirmidhî)

Islam sees health and ‘well-being’ as much more than just bodily health: well-being or tranquillity requires a strong relationship with one’s spirituality, good physical health, mental happiness, a sense of purpose and good character and relationships. Islam makes a strong connection between food and worship and teaches that all forms of worship have a deeper purpose and impact and contribute in some way to individual and social well-being.

In chapter 7, verse 31 the Qur’an is categorical: “Eat and drink freely: but waste not by excess, for He does not like the wasters.”

The booklet also contains more information on the following* The spiritual side of Fasting and what you gain from fasting ( Heightened consciousness of God, Healthy lifestyle, Compassion and charity, Community spirit, A fast without the spirit is empty of blessing)
* Information on Potential Health Complications and Possible Remedies e.g. Heartburn (Indigestion), Poor Control of Diabetes, Headache, Dehydration, Complications to any Common Chronic Diseases, Constipation, Stress, Obesity)
* There is also a Frequently Asked Questions regarding the health side of ramadan & useful contact list and much more. I would recommend you read this booklet.

# Here is a link to the latest booklet: Click here!

# Also the new NHS Ramadan webpage: Click Here!