Nutrition expert shares tips for healthy, energized Ramadan fasting

As Muslims worldwide observe Ramadan, nutrition experts emphasize that balanced suhoor and iftar choices—focusing on whole foods, hydration, and mindful portions—can help maintain health, productivity, and well-being throughout the month. Nazima Qureshi, a dietitian and co-author of The Healthy Ramadan Guide, told Anadolu that simple strategies can keep fasters energized despite diverse cultural food traditions.

Coffee, Processed Foods, and Energy

"Caffeine is a big question mark when it comes to Ramadan," Qureshi said, advising coffee consumption only at late suhoor and avoiding it in the evening due to sleep disruption. Processed foods, she warned, are "high in calories but low in nutrients," leading to fatigue despite large quantities. "You end up increasing your calories significantly, but not the nutrition. That's what results in lower energy throughout the fast," the Canada-based author explained.

Ideal Suhoor and Iftar Balance

For suhoor, Qureshi recommended avoiding simple carbohydrates like white bread or sugary cereals that cause blood sugar crashes. Instead, she suggested whole grains paired with protein and healthy fats—examples include eggs with whole-grain toast and vegetables, or oats with yogurt and berries—along with 500-700 milliliters of water. At iftar, she advised breaking fast with dates, water, and fruit first, then a balanced meal, postponing fried foods until after prayer to control portions. "Choose what carb you want that night and pair it with protein like chicken or kebabs," she said, noting vegetables are often missing and recommending salads or stir-fried options.

Managing Dizziness and Fatigue

Qureshi attributed symptoms like dizziness and headaches primarily to poor hydration during non-fasting hours. "When someone's experiencing negative symptoms… it's often due to what they're doing in that non-fasting window… likely not drinking enough water," she said. Heavy or sugary late-night foods reduce next-day energy: "If it's too high in fat, or fried food, or sugary, you're going to feel a lot more drained," she advised, recommending lighter snacks like fruit, yogurt, or smoothies.