Fasting and Ramadan

Fasting in Ramadan can improve person’s health. But, if people are not following healthy diet, it can possibly worsen it. Healthy diet should be taken into account to gain full benefits from fasting. Type and quantity of food should be monitored well. Overeating can harm the body and person’s spiritual growth during Ramadan. The diet should be simple and it is not differ too much from non-fasting diet. It should contain all the major food groups include carbohydrate, protein and fat.

Ramadan Health Guide, CIA

Complex carbohydrate is very important for fasting people. It helps to release energy slowly during the long hours of fasting. It can be found in grains, barley, wheat, millet, oats, lentils, whole-meal flour and basmati rice. Other than that, fiber rich food also is considered important. It is digested slowly and prevents the occurrence of constipation. Examples are bran, cereals, whole wheat, grains, seeds, green beans, apricots, prunes and figs.

Avoid processed foods, high sugary foods and high fat foods. For examples, cakes, biscuits, chocolates, sweets and carbonated drinks. Limit the intake of caffeinated drinks such as coffee, tea and cola. Caffeine acts as diuretic which increases the stimulation of water loss through urination.

During Suhur, the meal should be wholesome and able to provide energy for many hours. Thus, it is important to include slowly digested foods in Suhur. During Iftar, meal should consist of dates as to follow the tradition of our Prophet. Or else, drink fruit juice. Dates and fruit juice can provide much energy and revitalizing effect. Eat moderately with healthy meal. Drink more plain water as to avoid dehydration during the day.

Reference:
Ramadan Health Guide. (2007). www.communitiesinaction.org (CIA)