Ramadan: Tips for a Healthy Fast

What is Ramadan?

Ramadan is the ninth month of the Islamic calendar and is considered the holiest month for Muslims. Ramadan is a time when Muslims fast and refrain from engaging in activities that are seen to be impure for the body and mind. Muslims who observe Ramadan refrain from eating or drinking anything throughout the day and only consume one meal before dawn, known as the Suhoor (or Sehri) and one meal after sunset, known as the Iftar. All Muslims who are in good health are expected to fast, with the exception of children and those who are ill or those whose health could be negatively impacted by fasting. This includes pregnant or breastfeeding women and people that have diabetes.

The Effect of Fasting on the Body

Once the energy from foods consumed during the night has been used up, the body uses its stores of fat and carbohydrates- from the muscles and liver- to supply energy during fasting hours. Because the body cannot store water, the kidneys minimise the amount of water lost through urine to conserve as much as possible.

Throughout Ramadan, some people might experience mild dehydration, which could result in headaches, fatigue, and difficulty concentrating. If enough fluids are taken in after breaking the fast to compensate for those lost over the day, dehydration is not seen as damaging to health.

What to Eat and Drink

Suhoor and Iftar are crucial meals for refuelling the body during fasting. It is very important to drink enough liquid and eat foods with a high water content, such as fruit, vegetables, soups, and stews, which can help to replenish the fluids lost throughout the day and to prepare for the next day of fasting. Avoiding salty foods can help to reduce thirst as well. Suhoor, which is the pre-dawn meal, gives fluids and energy for the upcoming day of fasting, thus choosing healthier options might help you handle the fast better. Choosing starchy foods, particularly wholegrains and those high in fibre, can help to release energy more slowly throughout the day, and keep you feeling fuller for longer. They can also help with digestion and reduce the risk of constipation. For example, foods like oats, high-fibre cereals and wholegrain bread can be good options.

For Iftar, try to choose foods high in fluids, low in fat, and with some natural sugars for energy. Dates are traditionally eaten to break the fast. They are a source of fibre, potassium, copper, and manganese as well as natural sugars for energy, making them an excellent choice for breaking the fast.

Fasting and diabetes

Although the Quaran provides exemptions from fasting for individuals suffering from a life-threatening or chronic illness, these individuals may still participate in fasting. Some individuals may see these exemptions as exclusion from important acts of faith and may still choose to fast.

Fasting with diabetes can pose some health risks. For an individual suffering from diabetes, going long periods without food or drink can rapidly increase the risk of hypoglycaemia and hyperglycaemia. Hypoglycaemia occurs when blood sugar levels drop too low, and hyperglycaemia occurs when blood sugar levels are too high. Dehydration can also become a major risk especially if individuals are on medication that already increases diuresis such as SGLT2 inhibitors.

For diabetics that do choose to fast, the dietary recommendations are similar to those for the general population – choose higher fibre carbs that release energy gradually and have a low glycaemic index. Such food includes multigrain bread, oat-based cereals, and basmati rice along with beans, pulses, lentils, fruit, and vegetables. Wholemeal pitta bread, Chapattis made from semolina and wholemeal flour are other foods which can help maintain blood sugar levels and keep them stable. It is also important to have enough sugar-free and decaffeinated liquids before beginning the day’s fast to prevent being dehydrated during the day.

If people with diabetes do choose to fast, it is very important that they contact their healthcare team and discuss the potential risks and how they can be avoided during fasting.