Ramadan Health Tips!

In Ramadan, our diets are radically altered. We fast for 15 hours without eating or drinking anything. So it’s important we eat healthy in order to maintain our energy levels and avoid unhealthy food.

Sehri and Iftar- these meals should be healthy and well balanced as they are an essential part of fasting. These meals should contain items from each food group, such as fruits, vegetables, meats etc.

Here are a few tips to keep you healthy during Ramadan:



  • Salty food: Salty food contains sodium. Sodium absorbs water from your body and triggers thirst throughout the day.
  • Caffeinated Drinks: Caffeine dehydrates your body and makes you feel thirsty. So, avoid caffeinated drinks like tea or coffee.
  • Carbonated Drinks: Carbonated drink causes problems in digestion and contains a high amount of sugar which is bad for your health.
  • Processed and Junk Food: Instead of eating processed and junk food or canned food, try eating something healthy, for instance, a salad.
  • High-Sugar Food: High-sugar food should be avoided as they are high in calories but poor in nutritional value.
  • A large amount of water at Iftar: Avoid drinking too much water at Iftar. It might create uncomfortableness in your body. Have a glass of water at first. You can drink more afterward.
  • Heavy exercise after Iftar: Avoid exercising directly after Iftar. Take rest for at least two hours. You can do some light exercise after your Iftar.


Foods to eat during Sehri: 

  • Yogurt (to help digestion)
  • Smoothie (to stay hydrated)
  • Protein rich food (e.g. eggs)
  • Fibre rich food (e.g. oatmeal, rice)
  • Dairy products (e.g. milk)
  • Bananas


Foods to eat during Iftar:

  • Coconut water
  • Dates
  • Fruits
  • Nuts
  • Hydrating vegetables (cucumber, lettuce etc.)
  • Cereals
  • Homemade juice


Pray, Eat and Have a Healthy Ramadan!


 Contributor: Ishrat Jahan Kashfia

 Bangladesh University of Professionals (BUP)     

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