Best foods to avoid in Sehri and Iftar during Ramadan

As Ramadan approaches, Muslims around the world prepare for fasting from dawn (Sehri) to dusk (Iftar). Maintaining a balanced diet is crucial to stay energized and healthy during this sacred month.

The right food choices can help prevent fatigue, dehydration, and discomfort throughout the day.

Sehri: Pre-Dawn Meal

Sehri is essential for sustaining energy during the fast.

Foods to Eat in Sehri:

Complex Carbohydrates: Whole grains, oats, brown rice, and whole wheat bread help release energy slowly, keeping you full longer.

Protein-Rich Foods: Eggs, yogurt, lentils, and lean meats provide muscle support and help manage hunger.

Healthy Fats: Nuts, seeds, and avocados offer long-lasting energy and vital nutrients.

Hydrating Fruits and Vegetables: Cucumbers, tomatoes, watermelon, and oranges maintain hydration levels.

Dairy Products: Yogurt, milk, and cheese supply calcium and protein, supporting digestion.

Foods to Avoid in Sehri:

Salty Foods: Processed meats, pickles, and salty snacks can cause dehydration.

Sugary Foods: Pastries, cakes, and sugary cereals may lead to an energy crash.

Caffeinated Drinks: Tea, coffee, and soda can cause dehydration and disrupt sleep.

Fried Foods: Pakoras, samosas, and deep-fried foods may cause bloating and indigestion.

Iftar: Breaking the Fast

Iftar is the time to replenish energy and rehydrate after a long day of fasting.

Foods to Eat in Iftar:

Dates and Water: Dates offer quick energy, while water helps rehydrate the body.

Soups and Broths: Lentil soup, chicken broth, and vegetable soups aid digestion.

Lean Proteins: Chicken, fish, tofu, and legumes assist in muscle recovery.

Fruits and Vegetables: Mangoes, bananas, apples, cucumbers, and leafy greens provide vitamins and fiber.

Whole Grains: Brown rice, quinoa, and whole wheat bread help restore energy levels.

Foods to Avoid in Iftar:

Deep-Fried Foods: Excessive oil in fried foods can cause stomach discomfort and weight gain.

Sugary Drinks: Artificial juices, sodas, and sweets may lead to rapid sugar spikes.

Heavy Creamy Dishes: Rich curries and desserts can cause bloating and sluggishness.

Processed Foods: Packaged snacks and fast foods are low in nutrients and can contribute to unhealthy weight gain.

Tips for a Healthy Ramadan:

Drink plenty of water between Iftar and Sehri to stay hydrated.

Eat in moderation to avoid overeating and digestive discomfort.

Choose natural sugars from fruits instead of refined sugars.

Prefer home-cooked meals for better nutritional value.

Consider herbal teas or infused water to aid digestion and hydration.