How to Have a Healthy Ramadan

Ramadan marks a period of fasting and religious focus for millions of Muslims across the globe. This blog will review some of our top tips for planning meals for a healthy Ramadan.

The Ramadan start date for 2021 is expected to begin on Monday 12th April 2021, following the sighting of the moon over Mecca. Lasting for 30 days, Ramadan will end on Tuesday 11th May 2021. The celebratory days of Eid al-Fitr starting on Wednesday 12th May 2021 or Thursday 13th May 2021.

The way in which you approach your diet during the fasting period should be similar to your approach outside of Ramadan. It’s important to ensure you are eating a healthy balanced diet. This is particularly as you have less time each day to provide your body with all the essential nutrients and fluids you need to be healthy.

Islamic law permits pregnant and breastfeeding women to opt out of fasting if they are concerned about their health or the health of their baby. Any missed fasting days can be made up at a later date. However, some pregnant women may still wish to fast and it’s advisable to discuss this with your midwife or GP before doing so. Children may start fasting when they reach puberty. Fasting for children under the age of eight isn’t advisable.

A Balanced Diet

The NHS recommend that those observing the fast, should have at least two meals a day: the pre-dawn meal (Suhoor) and a meal at dusk (Iftar). Try to make sure you base these meals around the four main food groups (see Eatwell Guide image):

  • Starchy Foods such as bread, rice, pasta, potatoes and cereals
  • Fruits and vegetables
  • Protein foods such as beef, chicken, fish, egg, lentils, pulses
  • Milk and dairy foods such as cheese and yoghurt

Try to limit the amount of high fat and sugar foods you eat, as these will not provide you with important nutrients such as iron, calcium and other vitamins and minerals. Foods high in fat and sugar include: crisps, croissants,  biscuits, sweets, cake. Eating these foods, even during Ramadan, could result in weight gain as they have a very high energy content.

Try to limit salty foods too, such as crisps, processed meat, salted popcorn etc., as salt can increase feelings of thirst.

For more information on how to achieve a healthy, balanced diet, visit the NHS website.


Try to ensure that Suhoor, the pre-dawn meal, provides you with a wholesome, filling meal to help you maintain energy for a number of hours.

Good options would include wholemeal bread such as pitta and toast and cereals – particularly oats. Try adding milk, fruit and flaked nuts for extra nutrients. It’s also a good opportunity to hydrate yourself. Water, milk and unsweetened fruit juice being good options. Individuals who usually drink caffeinated drinks such as tea, coffee etc., may wish to reduce/ avoid these during Ramadan. Caffeine is a diuretic meaning water will be lost faster through urination.


It’s customary for Muslims to break their fast (Iftar) by eating dates, in accordance with the Prophetic traditions. Dates will provide you with a boost of energy, vitamins and minerals. At this time, drink plenty of water, as this will to help to re-hydrate you and reduce the chances of overindulgence.

Iftar meals are often a time of celebration amongst families and friends, where you come together to break your fast. Try not to go overboard when eating during Ramadan as consuming a lot of deep fried, creamy and sweet foods could cause you to gain weight during.

The NHS website advises us to exercise caution around some of the more rich dishes that are traditionally used to celebrate. These include:

  • Deep-fried foods – such as pakoras, samosas and fried dumplings
  • High-sugar and high-fat foods – including sweets such as gulab jamun, rasgulla and balushahi
  • High-fat cooked foods – such as parathas, oily curries and greasy pastries

Alternatives include:

  • Baked samosas and boiled dumplings
  • Chapattis made without oil
  • Baked or grilled meat and chicken
  • Homemade pastry using just a single layer
  • Milk-based sweets and puddings, such as rasmalai and barfee

Early Start Group Wellbeing and Nutrition How to Have a Happy Healthy RamadanEarly Start Group Wellbeing and Nutrition How to Have a Happy Ramadan Blog Picture 3

Cooking Food

It’s a good idea to also consider how food is cooked and prepared. Limit the amount of oil you use in cooking to help keep the fat content low. For example, try to limit oil to one teaspoon per person in cooking. Ghee, butter and lard are very high in saturated fat, so try swapping these for healthier vegetable oils such as rapeseed.

Instead of frying foods, try grilling or baking them. This is a healthier way to cook and helps to retain the taste and flavour of food, especially chicken and fish.

Some people experience constipation during Ramadan, due to changes to their eating habits. Try to incorporate some gentle light exercise during Ramadan (in accordance with the UK  Governments Covid-19 advice) , such as walking, as this may help to ease constipation.

Ramadan is great time to make healthy changes to improve your diet, so why not try and keep it going after?! You can visit the Early Start Nutrition YouTube channel or blogs for all our recipe ideas for a healthy Ramadan.

Family Recipes

Spiced Lamb Koftas with Chickpeas. Click here for the recipe card!

Turmeric Smoothie Bowl. Click here for the recipe card!

Covid 19 Vaccination

The British Islamic Medical Association has reviewed the evidence from Islamic scholars and confirmed that having the vaccine does not invalidate the fast. In addition, the vaccine does not contain pork or other animal, foetal or alcohol products – this reflects the advice of the majority of Islamic scholars that it is permissible. The safest and most effective way to protect yourself, your family and those most at risk from the virus is by having a vaccine when you are offered it by the NHS.

Wishing you a Happy and Healthy Ramadan!

1 Comment

  1. Rehana on May 10, 2019 at 11:24 pm

    thank youbfor your valuable information on a healthy ramadan diet. i shall be incorporating some of your advise into my iftaar ie bake my samosas instead of deep frying them and cutting out sugars like gulab jamun.. thank you once again

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