The holy month is here and so is the intense fasting routine for Muslims. After a long day of fasting, it is important that one chooses the right foods at iftar to restore energy, support digestion, and maintain overall health.
Experts recommend breaking the fast with nutrient-dense, easily digestible foods that replenish fluids and stabilise blood sugar levels in the body.
Here are five healthy foods that you can consider for good health during Ramadan this year.
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Dates
Dates are traditionally eaten to break the fast, and this is also for a good reason. They are rich in natural sugars, which provide instant energy without overwhelming the digestive system. They also contain fiber and other essential nutrients that support heart health and digestion.
Water and hydrating fruits
Hydrating oneself is important after fasting for long hours. You can start iftar with water to replenish lost fluids and can also include hydrating fruits like watermelon, oranges, and cucumbers. Consider fruits that contain high water content along with essential vitamins and electrolytes that prevent dehydration and fatigue.
Lentil soup
Who can say no to a warm bowl of lentil soup after an intense fast? It is light on the stomach and packed with protein, fiber, and iron. Lentils help maintain steady blood sugar levels and make you feel full, reducing the risk of overeating later in the meal.
Lean protein
Including lean protein, such as grilled chicken or baked fish, helps repair body tissues and muscle mass. Protein also keeps you feeling full longer and prevents sudden spikes in blood sugar. It is advisable to avoid fried options for iftar.
Whole grains
Whole grains provide complex carbohydrates that support digestion and prevent constipation during Ramadan.
Alternate healthy iftar tips
It is advisable to avoid deep-fried and overly sugary foods. Try to at slowly to prevent indigestion. Remember to include vegetables for added fiber and nutrients. It is always a good idea to practice portion control to maintain weight and energy levels.
For more information, consult a health expert.