Healthy Food Recipes

Best Foods in Ramazan: What to eat to keep you satiated from Seher to Iftar?

The holy month of Ramazan is the 9th month of Islamic calendar. Muslims from all over the world observe fasting from dawn till sunset. According to the holy book of Quran ” O you who believe! Fasting is prescribed to you as it was prescribed for those before you ( i.e. Jews & Christians) so that you may (learn) self-restraint.” (2:183)

Ramazan (Foods From Seher To Iftaar)

Results from many researches done on Ramadan fasting conclude that it has beneficial effects on weight, blood sugar, blood pressure and lipid profile.

Foods To Be Eaten In Ramazan For Suhoor (Before Dawn) And Iftaar (After Sunset)

According to the saying of the prophet “Take suhoor as there is a blessing in it”.

The diet during ramadan should not differ much from our normal diet and it should comprise of foods from all major food groups with a little alteration.


Water should be the most important fluid to replenish thirst during ramadan. Drink water to start off to keep you hydrated during the fast and at iftaar as well to compensate for dehydration during the long hours of fasting. 


Egg is an excellent form of protein to keep you having a feeling of satiety during your fast.

Whole wheat bread or brown rice?

This the best food to be taken at suhoor as it takes longer to breakdown inside the body and releases the right amount of calories at a slower rate, hence giving energy throughout the fast.


Milk is another excellent source of protein to provide calcium, protein and hydration during fast.

Barley porridge

Whole grain barley porridge, also called talbina in Arabic was thoroughly enjoyed by prophet PBUH. It has healing properties. Barley porridge strengthens heart, controls cholesterol level, provides vitamins, minerals and antioxidants, improves digestion, controls blood sugar level, protects against cancer and many more.


Dates are dearly loved by muslims because of the prophet PBUH extolling the benefits of this little power packed wonder. Prophet used to consume nabeez (a drink) in which you have to soak 7 ajwa dates or 2 medjol dates in water over night. Eat dates and drink water separately or blend them together and consume. Dates are excellent in relieving constipation, strengthening bones, stimulates digestion, boosting energy, boost nervous system, improved heart health, controls diarrhoea etc.


After consuming dates and water at iftaar, yogurt can be taken to sooth the stomach after long hours of fasting.

Water melon

Yet another hydrating food, which will sooth the starving stomach and provide the body with minerals and vitamins at iftaar.

Squash or pumpkin

It was prophet’s PBUH favourite vegetable. It helps stabilize blood sugar and is good for lungs.


This GREEN healthy vegetable is 95.2% water and adding it to iftaar dinner in Ramazan as a salad can have a very soothing effect.

Dinner /Iftaar Dishes

Main dinner dishes vary according to region or culture. Try to stick to whole meal grains like whole wheat or brown rice etc (instead of processed grains like plain flour or white rice ) along with any main dish like

  • vegetable curry with meat or chicken
  • lentils cooked with meat or chicken
  • Roasted or curried chicken, meat or fish etc
  • Combination of lentils curry
  • Mix vegetables served with chicken/meat/fish kabab etc

Some Tips

  • Consult a health professional if you are on any medication or with an ailment which needs proper food monitoring.
  • Avoid heavy meals in Ramazan.
  • Do not drink too much water after iftaar which can lead to fatigue and stomach pain.
  • Avoid caffeinated beverages like tea and coffee as they dehydrate the body.
  • Avoid sweetened fruit juices and drinks. They contain empty calories which fill up the stomach too and delay digestion process.
  • Avoid fried foods. They can help you stay full but at the price of extra claories, bloating and heaviness all throughout the night.
  • Avoid food high in salt content as they increase body’s need for water.
  • Avoid hot and spicy food as it increases thirst.
  • Water should be at room temperature as icy cold water contracts blood vessels and can cause indigestion.






Yusra Kashif
Latest posts by Yusra Kashif (see all)

Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.

Leave a Reply