Healthy eating in Ramadan means a calm iftar that starts with water, a few dates and a light soup, followed by a balanced meal of vegetables, protein and whole-grain carbohydrates. Fluids should be spread between iftar and suhoor. Suhoor should be rich in fiber and protein, and fried foods, sweets and salt should be reduced. Anyone with a chronic illness should consult their doctor before fasting.
What is the basis of healthy eating in Ramadan?
Ramadan does not change the rules of healthy eating. It only changes their timing. These rules rest on four principles: adequacy, balance, moderation and variety [1]. Minimally processed foods, low in harmful fats, free sugars and sodium, remain the foundation [1].
It is reassuring that dietary guidelines do not require balance in every single meal. It is enough to achieve it across the day or even across the week [3]. You do not need a strict diet. You can enjoy your favorite foods as long as you do not eat too much of them and do not eat them every day [2]. To learn more about the basics, you can read Healthy Nutrition Basics: A Comprehensive Guide to Improving Your Diet.
Also keep in mind that needs vary from person to person depending on age, sex, activity level and health status [2]. What suits your neighbor may not suit you.
How should iftar begin? Dates and soup, then a balanced meal
After hours of fasting, it is best to start gently. Begin with a glass of water, then a few dates, then a bowl of light soup such as lentil or vegetable soup. After that, take a short break before the main dish, since an empty stomach handles large, fatty portions poorly.
Dates are a whole fruit, not added sugar. The free sugars that the guidelines advise reducing include sugar added to food and drinks, as well as honey, syrups, juices and their concentrates [1]. Dates are therefore a reasonable choice in small amounts, though the right quantity is individual, especially for people monitoring their blood sugar.
The main dish should then resemble the familiar healthy plate. Guidelines recommend that vegetables and fruit make up slightly more than a third of the meal, and that carbohydrates also make up slightly more than a third, preferably whole grains [3]. Protein such as legumes, fish, eggs or lean meat completes the plate [3].
| Plate component | Familiar examples | Benefit |
|---|---|---|
| Vegetables and fruit | Fattoush, salad, cooked vegetables, fresh fruit | Vitamins, minerals and fiber [3] |
| Whole-grain carbohydrates | Bulgur, brown rice, brown bread | Energy and fiber [3] |
| Protein | Lentils, chickpeas, beans, fish, chicken, eggs | Muscle building; legumes are low in fat and rich in fiber [3] |
| Dairy | Low-fat milk or yogurt | Protein and calcium [3] |
If your family serves fish twice a week, that is good. The British guidance recommends at least two portions a week, one of which should be oily fish such as sardines [3].
How can thirst be avoided in Ramadan? Water and salt between iftar and suhoor
A common mistake in Ramadan nutrition is drinking large amounts all at once at iftar. It is better to spread fluids across the hours from iftar to suhoor, one glass after another. The British guidance gives a reference figure of 6 to 8 cups a day, and your actual need is indicated by urine color: if it is pale yellow, you are drinking enough [3]. You can use this measure in the evening and at suhoor.
Water is the first choice. Low-fat milk, drinks low in sugar or sugar-free drinks, tea and coffee also count toward fluid intake [3]. However, we advise that sweetened drinks should not be your main source of hydration.
Juices and sweetened Ramadan drinks
Packaged juices and sweetened Ramadan drinks such as tamarind juice, apricot drink and licorice drink usually contain free sugar. Free sugars should not exceed 10% of daily energy, which is about 50 grams (roughly 12 teaspoons) for someone consuming about 2,000 calories. Reducing them to 5% or less may provide additional benefit [1]. According to the British guidance, juice and smoothies together should not exceed 150 ml per day [3].
Salt and thirst
Salty foods increase the feeling of thirst the following day, and excess salt is linked to high blood pressure [1]. The guidelines recommend that adults consume no more than 5 grams of salt per day [1]. Most of it usually comes from processed foods, cheese, processed meats and salty snacks, as well as foods we eat often, such as bread [1].
- Reduce salt when cooking, and do not put a salt shaker on the table [1].
- Cut back as much as possible on salty snacks, processed meats and concentrated pickles.
- Eat more fresh vegetables and fruit, which are rich in potassium, a mineral that helps offset the effect of high sodium on blood pressure [1]. You can find more details in Potassium in the Body: Its Importance and Food Sources.
Can fried foods and qatayef be eaten in Ramadan?
Yes, but in moderation. The goal is to keep Ramadan from becoming a month of daily fried foods and sweets. Health organizations recommend reducing fried foods, pastries and packaged snacks, which may contain trans fats [1]. All fats are high in energy and should be eaten in small amounts [3].
The guidelines set two limits: saturated fats should not exceed 10% of energy, and trans fats should not exceed 1% [1]. Unsaturated fats such as olive oil, fish, nuts and avocado are preferred over butter and ghee [1].
| Instead of | Try |
|---|---|
| Fried sambousek or kibbeh cooked in a lot of oil | A small portion, or a baked version made with a little oil, with a large salad |
| Qatayef with plenty of syrup | One or two with a little syrup, or baked qatayef stuffed with walnuts, eaten a while after iftar rather than with it |
| Sweetened juice every night | Water, milk or fresh fruit |
| Sweets every day | Sweets two or three times a week, in small portions |
Cutting back does not mean depriving yourself. The British guidance places sweets, cakes and similar foods outside the core food groups and suggests eating them in smaller amounts and less often [3]. To reduce fat when cooking, the World Health Organization recommends boiling or steaming instead of frying [1].
During Ramadan, open tables are common and foods are often left out of the refrigerator for hours. Review Home Food Safety: Guidelines from Purchase to Serving to avoid food poisoning.
What should be eaten at suhoor? Fiber and protein for a more comfortable fast
Suhoor is the meal that controls your energy and your feeling of hunger during the day. Choose foods that digest relatively slowly, meaning rich in fiber and protein, and avoid sweets and sugary white pastries, which provide only short-lived fullness.
The World Health Organization recommends at least 25 grams of natural fiber per day for people over the age of 10, and at least 400 grams of fruit and vegetables per day [1]. Legumes such as lentils and chickpeas are a good source of fiber and protein [3]. According to the guidelines, adults need about 10–15% of their energy from protein, and excess protein may strain the kidneys [1].
| Component | Suhoor ideas |
|---|---|
| Fiber-rich carbohydrates | Oats, brown bread or brown saj bread, bulgur |
| Protein | Boiled eggs, fava beans or hummus with a little oil and salt, low-fat yogurt or milk, or low-salt cheese |
| Vegetables and fruit | Cucumber and tomato, fresh fruit or a few dates |
| Fluids | Water, milk or laban, and light tea without excess sugar |
Do not skip suhoor even if you do not feel hungry. If you eat it late, choose something light, since a heavy meal close to bedtime increases heartburn and indigestion.
How can indigestion be avoided in Ramadan?
The most common causes of indigestion in Ramadan are well known: eating too fast, eating large amounts at once, fried and fatty foods, and lying down right after eating. Try these steps:
- Eat slowly and chew well, and divide food into two or three smaller meals instead of one large one.
- Start with soup or salad, then continue with the main dish.
- Reduce fried and fatty foods, carbonated drinks and caffeine.
- Wait after a heavy meal before going to bed, and do not lie down immediately.
- Move a little, such as light walking, once your stomach has settled.
If symptoms persist, heartburn may be something different from indigestion. To understand the difference, read What Is the Difference Between Indigestion and Heartburn? You can also read Home Remedies That May Relieve Indigestion and Common Stomach Disorders. If indigestion recurs without a clear cause, learn about functional dyspepsia and see a doctor for an assessment.
Do not start or stop stomach medication on your own; ask your pharmacist or doctor. In Jordan, every medicine is registered and priced through the Jordan Food and Drug Administration (JFDA).
When should exercise be done in Ramadan?
Exercise is best kept light to moderate, and done after iftar when you have had fluids and food, such as walking once digestion has settled. Avoid strenuous exercise during fasting hours, especially in the heat, as it increases fluid loss and exhaustion.
If you are an athlete, follow a plan that increases protein, fluids and energy intake. A nutritionist can help with this. See sports nutrition. Remember that needs are affected by activity level [3].
Nutrition in Ramadan for people with chronic diseases and pregnant women
General guidance is not enough on its own here. Your nutritional needs depend on your health condition. You can ask your healthcare provider for a suitable diet, and they may refer you to a nutritionist [2]. Anyone with special medical needs should preferably consult a registered nutritionist so that the dietary plan can be adapted to them [3].
Consult your doctor well before Ramadan if you:
- Have diabetes, high blood pressure, or heart, kidney or liver disease.
- Take medications at set times, such as insulin, blood pressure medicines or diuretics.
- Are pregnant or breastfeeding, or have gestational diabetes.
- Are elderly, or have malnutrition or unexplained weight loss.
Do not adjust, stop or change the timing of your medications on your own. Ask your doctor or pharmacist for a written plan that explains what to do before and after fasting. Pregnant and breastfeeding women can read Nutrition During Pregnancy: A Balanced Diet for the Health of Mother and Baby.
Finally, supplements should not replace good food; they only complement it [2]. Do not start them before consulting a specialist.
When should you see a doctor, and when should you go to the emergency room?
Mild fatigue and a passing headache in the first few days are common, and they usually ease with better fluid intake, sleep and suhoor. However, there are signs that should not be ignored.
See a doctor if:
- Indigestion, heartburn or bloating lasts more than a few days or recurs every night.
- Your urine is very dark or scanty despite drinking fluids.
- You experience recurrent dizziness, severe constipation or persistent headaches.
- You notice fluctuations in your blood sugar or blood pressure if you have these conditions.
- You lose weight without a clear reason.
Call 911 or go to the nearest emergency department if:
- You faint, experience a loss of consciousness, or become severely confused.
- You develop chest pain, shortness of breath or severe palpitations.
- Severe vomiting persists, or you vomit blood or pass black stools.
- You have sudden, severe abdominal pain.
- A person with diabetes experiences sweating, trembling, confusion, or very high blood sugar with thirst and vomiting.
- Signs of severe dehydration appear, such as no urine output or severe dry mouth with reduced activity.
Safety comes first. Do not continue fasting while ignoring serious symptoms, and ask your doctor and the relevant religious authority about your situation.
How do you find the right nutritionist in Jordan?
If you want a Ramadan diet plan that suits your condition, start with the Nutrition Doctors in Jordan page on ClinicsJo, then narrow your search by governorate, such as Nutrition in Amman, Nutrition in Irbid or Nutrition in Zarqa. You can also search the other governorates from the specialty page.
When reading a doctor's profile, pay attention to:
- Specialty and areas of interest, such as diabetes, nutrition for pregnant women, athletes or adolescents.
- Clinic location and working hours, and whether the profile allows contact or booking.
- The services listed, such as nutrition for pregnant and breastfeeding women or nutrition for adolescents.
Questions to ask at the appointment:
- How should I divide meals and fluids between iftar and suhoor based on my condition?
- Do my medications need adjustment under my doctor's supervision during Ramadan?
- Which foods should I avoid or cut back on?
- What signs should make me stop fasting and see a doctor?
ClinicsJo does not provide remote consultations or medical prescriptions. It is a directory that helps you reach doctors and communicate with them. Ministry of Health centers and maternal and child health centers in the governorates also offer general public health services that you can ask about.
Practical summary of Ramadan nutrition
- Start with water, dates and soup, then eat a balanced meal while seated, eating slowly.
- Spread fluids between iftar and suhoor, and monitor the color of your urine.
- Reduce salt, fried foods and sweetened drinks, and eat qatayef and sweets in small portions.
- Make suhoor rich in fiber and protein.
- Do light exercise after iftar.
- Consult your doctor before Ramadan if you have a chronic illness or take regular medication.
This content is for health education and does not replace consultation with a doctor or nutritionist.
Frequently asked questions
What is the best food to start iftar with in Ramadan?
Start with a glass of water and a few dates, then a bowl of light soup. After a short break, eat a balanced meal that includes vegetables, protein and whole-grain carbohydrates. This gradual approach eases the strain on the stomach after hours of fasting and reduces bloating and indigestion.
How many cups of water should I drink between iftar and suhoor?
The British guidance gives a reference figure of 6 to 8 cups a day, but your actual need varies with your condition, the weather and your activity level. Spread drinking across the whole night rather than taking large amounts at once, and use pale yellow urine as your guide. If you have a kidney or heart condition, ask your doctor about the right amount.
Are qatayef and sweets forbidden in Ramadan?
They are not forbidden, but moderation is best. Have a small portion with a little syrup a while after iftar, and not every day. Free sugars should not exceed 10% of daily energy, and eating too many increases thirst, fatigue and weight gain.
Why do I feel extremely thirsty in Ramadan, and how can I reduce it?
Causes of thirst include excess salt, pickles, fried foods and processed foods, not drinking enough fluids between iftar and suhoor, and too many sweetened drinks. Reduce salt, spread your water intake evenly, eat more fresh vegetables and fruit, and avoid extreme heat during the day as much as possible.
What should I eat at suhoor so I do not get hungry quickly?
Choose foods rich in fiber and protein, such as oats, brown bread, eggs, fava beans or hummus with a little oil and salt, and low-fat yogurt, along with vegetables and fruit. These foods digest more slowly than sweets and white pastries and help you feel full for longer.
Can someone with diabetes or high blood pressure fast and adjust their medications on their own?
Do not adjust, stop or change the timing of your medications on your own. Consult your doctor well before Ramadan so they can assess your condition and provide a written plan covering medications, food and monitoring of blood sugar or blood pressure. If serious symptoms such as fainting or confusion appear, call 911 or go to the nearest emergency department.
Sources and references
- Healthy diet — World Health Organization. Accessed: 2026-10-26.
- Nutrition: MedlinePlus — MedlinePlus — U.S. National Library of Medicine. Accessed: 2026-10-26.
- The Eatwell Guide — NHS (UK National Health Service). Accessed: 2026-10-26.