Your diet during Ramadan plays such an important part of how you feel while fasting. Fueling your body with the right foods will give you higher energy levels and more satiety, which will make the daily demands of life and ibadah much easier on you.
Allah (subhanahu wa ta’ala) has blessed us with so many amazing foods. Foods that are meant to fuel us, energize us and nourish us.
Because of the way food has changed in modern society, we often forget about those amazing foods from Allah (subhanahu wa ta’ala). Instead, we are filling our stomachs with man-made processed foods that, while they may appeal to our taste buds, do nothing for our inner health.
Let’s switch the focus this Ramadan. Instead of eating greasy, fried and sugar-laden foods that weigh us down, let’s eat foods filled with barakah. Let’s eat foods that not only taste fresh and delicious, but that will provide the nutrients and energy we need to make the most out of this blessed month.
Here are 3 of the best foods from the Sunnah for a healthy Ramadan diet, in shaa Allah.
If there’s any Sunnah food you’re going to eat during Ramadan, you definitely want to eat dates.
The health benefits of dates are remarkable, subhan’Allah. They are packed full of vitamins, minerals, fiber, and disease-fighting phytonutrients. They also have a high carbohydrate content which makes them a great source of energy.
Prophet Muhammad (sallallahu alayhi wa salam) said:
“When one of you breaks his Saum (fasting), let him break it on dates; if he does not have any, break his fast with water for it is pure.” [Sunan Abu Dawood]
Breaking your fast with dates holds much wisdom. First, they are easy to digest. This makes them a perfect and gentle introduction to food after many hours of fasting. Because of their easily digestible sugars, they provide your body with a very much needed burst of energy very quickly (1).
Because of their high fiber content, dates also aid in digestive health, which makes them a great food to eat during Ramadan. With eating so few calories and eating at odd times of the day, our metabolism greatly slows down during this month. Dates can help to keep things moving along and prevent or relieve constipation (2).
Dates also make a great natural sweetener. I know we love our sweets during Ramadan, but sugar can wreak havoc on our health, energy levels, and can even make us hungrier!
Because dates are filled with natural sugar, they make for a great guilt-free sugar alternative. Swap out your Ramadan sweets for natural, delicious, candy-like dates!
Try out these Energy Date Bliss Balls!
One important part of a healthy Ramadan diet is hydration. It’s essential to make sure we are getting in enough fluids, yet with short eating times it can be hard to drink enough water.
One great way around that is to eat fruits that have high water content. Melons are a great choice as they contain about 90% water! Watermelon, honeydew, cantaloupe – there are a wide variety to choose from and all are equally delicious and beneficial.
It was narrated that Sahl bin Sa’d (radiy Allahu anhu) said:
“The Messenger of Allah (sallallahu alayhi wa salam) used to eat dates with melon.” [Sunan Ibn Majah]
Melons are low in calories and contain no fat (great for those looking for a weight loss boost during Ramadan) yet high in vitamins, minerals and other beneficial nutrients.
Other health benefits of melon:
- Great source of free-radical fighting antioxidants (3)
- Can help to prevent certain types of cancers including breast, lung, prostate, colon and endometrial cancer (4, 5)
- Has anti-inflammatory effects due to its cucurbitacins (anti-inflammatory compounds) (6)
- Because of its anti-inflammatory properties, melon can reduce the risk for heart disease (7)
- Contains carotenes and antioxidants that help boost the immune system (8)
- It aids in digestion and helps to detoxify the body
Don’t miss out on this deliciously hydrating Sunnah fruit this Ramadan.
Many traditional Iftar dinners are centered around meat. Meat holds a lot of nutritional benefit, but you might want to try swapping out some of your meat dishes for fish this year.
The Messenger of Allah (sallallahu alayhi wa salam) said:
“Two kinds of dead meat have been permitted to us: fish and locusts.” [Sunan Ibn Majah]
Fish is one of the healthiest foods out there, though unfortunately most people don’t eat it enough. It’s recommended to eat fish at least 1-2 times per week.
Fish is loaded with nutrients, including vitamin D, iodine, protein, and omega 3 fatty acids. Omega-3 fats are amazing for the brain and can lower the risk for depression, ADHD and Alzheimer’s disease (9).
Omega-3’s are also crucial for brain and nerve development, which makes fish a great food for women who are pregnant or nursing during Ramadan (10).
Fish is an amazing source of Vitamin D, a nutrient that is greatly lacking in the American diet. Vitamin D in fish (especially fatty fish like salmon) has been shown to improve quality of sleep – something we all need more of during Ramadan (11)!
If that’s not enough, the high protein content of fish makes it the perfect Iftar meal. Protein at Iftar will help to build and repair those muscles after a long day of fasting. Protein and fats are also great nutrients for satiety, so fish will hold you over and prevent hunger during Taraweeh prayers.
Sunnah Foods for Ramadan: Wrap Up
Let’s remember to follow the Sunnah and fill our bodies with healthy, nutrient-rich foods this Ramadan. Add these Sunnah foods to your Ramadan diet for higher energy, more satiety and optimal health, in shaa Allah.
What are some of your favorite healthy foods to eat during Ramadan? Share below!
30 Day Ramadan Meal Plan