Healthy eating habits for Ramadan fasting include limiting salty foods, spreading drinks between iftar and suhoor, and choosing nourishing meals without overeating. Alongside hastening iftar and delaying suhoor, these habits can help you manage meals around prayer, Quran reading and everyday tasks.
What should you eat at iftar and suhoor?
At iftar, the meal that breaks the fast, and suhoor, the pre-dawn meal, choose nutritious foods and eat in moderation. Soup, fruit and vegetable salads are examples you can adapt to what is available.
Dates can also be part of iftar. Avoid relying on sugary or processed foods to satisfy hunger after fasting, and resist the urge to eat everything on the table at once. For related reading on food in Islam, see our guide to Islamic food.
Moderation is part of the guidance on eating. Prophet Muhammad (PBUH) said,
Nothing is worse than a person who fills his stomach. It should be enough for the son of Adam to have a few bites to satisfy his hunger. If he wishes more, it should be: One-third for his food, one-third for his liquids and one-third for his breath.”
How can you reduce salt in Ramadan meals?
Use less salt when cooking and replace very salty items with less salty alternatives. This is a simple way to adjust meals if your usual diet contains a lot of salt.
The aim is to avoid excessive salt that may leave you feeling very thirsty during the fast. Focus on manageable changes to the foods you already prepare.
When should you drink fluids during Ramadan?
Spread your fluid intake through the period between iftar and suhoor. Avoid trying to drink a large amount all at once.
Make drinking part of your evening and pre-dawn routine alongside your meals. If you have a health condition, seek advice from a medical professional about food and fluids during Ramadan.
When should you break your fast and eat suhoor?
Hasten iftar when it is time to break the fast, and delay the pre-dawn meal. This guidance avoids unnecessarily extending the time without food and drink.
Sahl ibn Sa’d narrated that the Prophet (ﷺ) said:
The people will remain on good as long as they hasten the breaking of the fast.
[al-Bukhari #1957]
Ibn Hajr, in his commentary on Saheeh al-Bukhari, wrote:
His [i.e. Imam al-Bukhari’s] statement, “The chapter of hastening the breaking of the fast” – ibn ‘Abd al-Barr said: The ahaadeeth of hastening the breaking of the fasting and postponing the suhoor are authentic and mutawaatir. And reported from ‘Abd al-Razzaaq and others with an authentic chain of narration from ‘Amr ibn Maymoon al-Awdi, “The companions of Muhammad (ﷺ) were the quickest of people in breaking the fast, and the slowest of people on taking the suhoor.”
For guidance beyond meal planning, see our article on the rules of fasting.
For parents planning family routines, our guide to encouraging children to fast Ramadan offers related reading. Families who want to continue learning about Ramadan can explore one-to-one Islamic studies for kids and book a free trial class with a teacher at Murouj Academy.
Frequently asked questions
Does eating or drinking forgetfully break the fast?
Eating or drinking out of forgetfulness does not invalidate the fast; the fasting person should complete it. It was narrated from Abu Hurairah that the Messenger of Allah (ﷺ) said:
“Whoever eats out of forgetfulness while fasting, let him complete his fast, for it is Allah Who has fed him and given him to drink.”
[Al-Bukhari and Muslim]
Do you need a special diet for Ramadan?
If your usual diet is healthy, you may only need to adjust when you eat and drink. Focus on nourishing meals, moderate portions and fluids between iftar and suhoor.
Should you change your diet if you have a health condition?
Seek advice from a medical professional about your own circumstances. Food and fluid choices during Ramadan should take your health needs into account.
