Ramadan 2025: A nutritionist’s guide on how to prepare for fasting in a healthy way
Ramadan, the holy month when Muslims fast from dawn to dusk, is expected to begin on March 1 this year, depending upon the moon sighting.
During this time, fasting is meant to be a means for spiritual reflection, self-discipline, and devotion.
“Ramadan is a perfect time to reset and reconnect with yourself. It’s an opportunity to be mindful of every activity you engage in. Prepare your body by gradually adjusting your eating schedule in the days leading up to the fasting month,” Dr Lama Dalloul, Clinical Dietician at Bioniq Middle East, said.
“If you’re accustomed to eating throughout the day, start shifting to a smaller eating window to mimic fasting hours and help your body adapt,” she said, adding:
“If you regularly consume coffee or tea, gradually reduce your caffeine intake a few days before Ramadan to avoid dehydration and minimize the risk of withdrawal headaches.”
Common dietary mistakes during Ramadan
Mistakes with dietary choices during Ramadan can often lead to fatigue, dehydration, and other health issues, Dalloul said.
“One of the most common mistakes during Ramadan is skipping Suhoor or the pre-dawn meal,” she said. “Suhoor is crucial for providing the energy needed throughout the day. Skipping it can result in weakness or dehydration. It’s ideal to have a well-balanced meal containing fiber, protein, and healthy fats to sustain your energy levels,” she explained.
She also highlighted the importance of proper hydration: “It’s essential to stay well-hydrated by ensuring sufficient water intake between Iftar and Suhoor.”
The World Health Organization (WHO) recommends those observing Ramadan fasting drink at least 10 glasses of water during the non-fasting hours to prevent dehydration.
Another mistake people tend to make during Ramadan is over-indulging in unhealthy food choices, Dalloul said.
“Overeating and choosing fried foods can negatively impact the body. It’s essential to make mindful food choices, paying attention to not only the quantity but also the quality of the meals you consume.” The WHO recommends avoiding fried and overly salted foods during Ramadan.
Moreover, sweets commonly eaten during Ramadan contain large quantities of sugar syrup.
Pre-Ramadan health assessment
According to WHO, during Ramadan, it is important to make sure the body is provided with enough nutrients. For those with nutrient deficiencies, fasting may exacerbate their problems.
“As the body conserves energy during fasting, our basal metabolic rate becomes more efficient,” Dalloul said.
“However, this also means we may consume fewer nutrients, vitamins, and minerals than our body requires. Whether or not you have existing nutritional deficiencies, this is where personalized supplements play a crucial role in ensuring your body gets the support it needs.”
A pre-Ramadan health assessment is essential as it provides an insight into the body’s current status and specific needs, Dalloul further said.
“Addressing any deficiency before the fasting month ensures that you enter Ramadan with optimal strength and vitality, supporting both physical and mental performance throughout the month,” she explained.
With the right approach to nutrition and health, Ramadan can be a time for physical and mental rejuvenation. By following expert advice and making mindful choices, individuals can ensure they stay strong, energized, and well-hydrated throughout the holy month.
