The holy month of Ramadan is an important time for Muslims worldwide as it includes fasting from dawn to dusk. Nutrition consequently becomes a key factor in one’s activity levels, hydration, and overall well-being during this month. Not having the right items will leave someone weak, dehydrated, and prone to sore stomachs. To make fasting more manageable, specialists recommend staying away from these ten foods during this period.
1. Fried foods
Deep-fried rolls, spring rolls, and samosas are common snacks. But these snacks are unhealthy as they contain fats and calories that cause laziness, make one overweight, and lead to indigestion. Studies suggest that overconsumption of fried food leads to acid reflux and bloating, making fasting extremely tough. Baking, grilling, or air-frying is recommended by doctors instead.
2. Sugary sweets and desserts
Sugary desserts and sweets should not be consumed in large quantities during this fasting period. They cause sudden increases and drops in glucose levels. As a result, one feels fatigue, headaches, and increased cravings, making it a challenge to muster energy throughout the fasting period. A more holistic approach to appeasing sugar cravings would be through the use of natural sweeteners like fruit, honey, and dates.
3. Whole milk dairy foods
Dairy products are high in protein and should be consumed alongside other foods. Dietitians also suggest substituting low-fat or plant-based alternatives for dairy to avoid post-meal discomfort and ease digestion during Suhoor and Iftar.
4. Refined carbohydrates
White bread, pastries, and processed cereals have no fiber or nutrients, which leads to quick digestion and the return of hunger earlier. Dietitians note that whole grains such as oats, whole wheat bread, and brown rice provide energy for a long period and do not lead to sudden changes in blood sugar levels.
5. Salty snacks
Processed foods like chips, nuts, and canned goods contain high levels of sodium, which causes thirst and dehydration. Because water is only taken in small amounts during fasting, consuming high-sodium foods makes it harder for the body to remain well-hydrated. Experts advise eating fresh, low-sodium food like fruits and nuts instead.
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6. Caffeinated drinks
Drinks such as coffee, tea, and energy drinks have diuretics, leading to increased urination and dehydration. Caffeine also influences sleeping patterns, which are already disturbed when fasting for Ramadan. It is recommended by health professionals to minimise caffeine intake and instead go for hydrating beverages such as herbal tea or flavored water.
7. Spicy and acidic foods
Spicy foods, pickles, and sour foods such as tomatoes and citrus fruits cause irritation to the stomach lining, resulting in heartburn and discomfort. These irritations are particularly bothersome during fasting for extended periods. It is advisable to consume mild and easily digestible food to prevent gastrointestinal discomfort.
8. Processed and red meats
Processed foods such as sausages, hot dogs, and deli slices contain saturated fats, preservatives, and sodium, leading to bloating, dehydration, and elevated cholesterol levels. Lean protein sources such as chicken, fish, and legumes are recommended by nutritionists for a healthy diet without excessive fat intake.
9. Carbonated and sugary drinks
Sodas and artificially sweetened drinks cause bloating, acid reflux, and quick sugar crashes. They also provide minimal nutritional benefits while posing a risk of dehydration. Water is still the best choice for hydration, but freshly squeezed juice without added sugar can be helpful as well.
10. High-sugar breakfast cereals
Most breakfast cereals found in stores have too much sugar and not enough fiber, which results in an energy slump early in the day. Fiber-rich foods like oats, bran, and whole-grain cereals are suggested by experts to ensure sustained satiety and stable energy levels throughout the fasting period.
