Ramadan 2021: Foods to eat and avoid this fasting month

Bhubaneswar: With the beginning of the holy month of Ramadan (or Ramzan), the ritual of fasting from dawn to dusk begins. As it so happens, breaking the fast post-sunset with the right foods and drinks is imperative.

Going by the tradition, every Rozadar will observe Roza (or the fast) throughout the holy month that would begin to post the Suhoor or Sehri which is the mid-nigh meal.  The Roza will be broken only after sunset with the evening meal called the Iftar.

To keep it healthy, this Ramadan here’s what you can add to your pre and post fasting meals:


 Suhoor or Sehri 

Your body needs to prepare well before beginning the fast with the first ray of the sun. So, it’s important to have foods and drinks in Suhoor that give your body the right punch of nutrients and keep you feeling fuller without causing digestion problems.

Considering that, here’s what you can have in your mid-night meal before the fast:

  • Breakfast cereals: they are high in fibre, vitamins and minerals. When consumed with milk, they also give your body the goodness of calcium.

  • Rice: a bowl of rice, with some dal and vegetable curry or some rice pudding with fruits and nuts, can help you go about the day feeling full and energetic.

  • Yogurt:  an amazing food to add to the Suhoor. It’s loaded with a lot of calcium, protein, vitamin B, and fluid content that will go easy on your tummy and energize you for the rest of the day.

  • Oats: a bowl of oats is nutritious and filling. Adding some nuts to it just makes it better.




Breaking the fast with some hydrating fluids, low fat and energy-rich foods is indeed a good way. Here’s what should be in your Iftar menu:

  • Dates: contain natural sugars that give energy to the body. It also is fibre and mineral-rich, thus nourishing you with some potassium, manganese and copper. Adding some figs, nuts and raisins also adds to the nutrition quotient.

  • Water, milk, and juices: hydrating yourself is a priority considering you’ve been fasting all day. So, drink a lot of water, milk, fruit juices and smoothies while you can so you don’t go dehydrated and dizzy the next day.

  • Fruits: are nutritious and refreshing. Loaded with natural sugars, vitamins and minerals, fruits provide your body with sweet nourishment.

  • Soup: is another traditional and delightful way of breaking the fast.

  • Starchy foods with non-starchy vegetables and some proteins– a balanced plate of some starch like rice, chapatti, whole grains and potatoes, some green vegetables and some protein-rich beans, meat, fish or eggs, make a perfect meal.


However, certain foods might not go easy on your digestive system and cause discomfort if consumed during Suhoor and Iftar. So, when you take your meals, make a conscious choice to avoid foods and drinks that might be too fatty, sugary, or salty.

And for diabetic people, planning the meals with doctors’ assistance is advisable.

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