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As the Holy Month of Ramadan begins, millions across the Middle East region enter a period defined by discipline, reflection, and spiritual connection. With people fasting for long hours, St. George’s University (SGU) School of Medicine in Grenada, West Indies, has provided valuable advice to help them understand the importance of food choices so they can remain active, and avoid the fatigue often associated with Ramadan.
Best Foods to Eat
After long hours of fasting, the digestive system enters a low-activity state and requires gradual reactivation. Choosing the correct foods at Iftar and Suhoor can ease digestion, prevent discomfort, and reduce post-meal fatigue.
Here are some of the recommended foods for Iftar:
- Dates: Provide quick energy boost as they contain potassium and fibre, helping restore blood sugar levels.
- Complex carbohydrates: Choose to eat brown rice, oats, potatoes, or whole wheat bread with your meal, which provide steady energy release.
- Lean proteins: Items such as grilled chicken, fish, or legumes can help repair and rebuild muscles.
- Cooked vegetables: Try to eat zucchini, carrots, or spinach, which are easier to digest than raw vegetables.
For Suhoor, SGU recommends consuming foods that sustain energy and reduce hunger and thirst during fasting hours.
Some of the items to include in your meals are:
- Oats and whole grains: Perfect for slow digestion and provide long-lasting energy.
- Protein-rich foods: Eggs, Greek yogurt, or cottage cheese can help stabilise blood sugar levels.
- Healthy fats: Nuts, seeds, and olive oil prolong fullness and support metabolism.
Eating Pace and Meal Structure: How You Eat Matters
The quantity of foods and how fast meals can be eaten are just as important as food choices, as consuming too quickly after fasting can overwhelm digestion, leading to blood sugar spikes, bloating, and post-Iftar sluggishness.
To help address this, people should eat slowly and pause between bites as it can contribute to better sleep and improved metabolism.
Light Movement and Digestive Support
After Iftar, people should engage in physical activities such as walking or gentle stretching for 15 to 30 minutes. These movements aid digestion without placing unnecessary strain on the body. Moderate exercise during Ramadan can remain beneficial when timed appropriately, particularly after Iftar, while high-intensity workouts during fasting hours should be avoided.
SGU highlights that by making mindful food choices, structuring meals thoughtfully, and incorporating light physical activity, individuals can fast more comfortably during Ramadan. These healthy habits help maintain energy levels, support overall well-being, and encourage routines that can be sustained beyond the Holy Month.
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