How Should Nutrition Be During Ramadan? Healthy Nutrition Suggestions

Nutrition during Ramadan is of great importance to meet the energy your body needs throughout the day and to stay healthy. Staying hungry for long hours during the fast can slow down your metabolism, cause fluctuations in blood sugar and cause dehydration. Therefore, it is necessary to have a balanced diet during iftar and sahur, consuming foods rich in healthy fats, protein and complex carbohydrates.

Foods that keep you full and maintain your energy levels throughout the day should be preferred, especially during sahur. For iftar, it is important to start with foods that are easy to digest and do not tire the stomach, and to consume the meal slowly, without overdoing it. At the same time, sufficient water consumption should be ensured, and the body should not become dehydrated. By eating a healthy and balanced diet throughout Ramadan, you can both keep your immune system strong and continue your daily activities by preserving your energy.

How Should Nutrition Be While Fasting?

Nutrition is very important during fasting in Ramadan to provide the body with the energy it needs and to stay fit throughout the day. Healthy nutrition in Ramadan requires consuming foods that contain a balance of carbohydrates, protein, healthy fats and fiber. Especially the body that has been hungry for long hours should consume the right nutrients during iftar and sahur in order to maintain its energy level.

The most important nutritional advice during Ramadan is not to skip sahur. Complex carbohydrates (whole grain bread, oats, bulgur), healthy fats (olive oil, avocado, walnuts) and protein sources (eggs, cheese, yogurt) that keep you full and help keep blood sugar balanced during the day should be preferred. In addition, dehydration should be prevented during the day by drinking plenty of water.

Which Foods Should Be Preferred for Sahur?

Sahur is very important to stay energetic throughout the day and minimize the feeling of hunger. For a healthy diet during Ramadan , foods that are filling, easy to digest and nutritious should be preferred for sahur.

• Protein Sources: Foods such as eggs, cheese, yogurt and milk help you stay full for a long time and prevent muscle loss.
• Complex Carbohydrates: Foods with high fiber content, such as whole grain bread, oats and bulgur, slow down digestion and keep blood sugar balanced.
• Healthy Fats: Healthy fats such as olive oil, walnuts, almonds and avocados make you feel full for a long time.
• Plenty of Water and Liquids: In order not to become dehydrated during the day, sufficient amount of water should be consumed at sahur, in addition to unsweetened herbal teas.

Excessive salt, oil and processed foods should not be consumed during sahur. Such foods can increase thirst and tire the stomach during the day. Paying attention to nutritional balance while fasting will help you feel more energetic and lively throughout the day.

What Should Be Considered for a Healthy and Balanced Nutrition at Iftar?

For a healthy and balanced diet during iftar, light and nutritious options should be preferred. It is important to start iftar with water and dates to ease the stomach. Soup, vegetable dishes, whole grains and healthy protein sources make up a balanced meal. Fried foods, excessively salty and sugary foods should be avoided, and meals should be eaten slowly and in a controlled manner. Adequate water consumption and light movements are recommended after iftar to facilitate digestion and keep energy levels balanced.

Ways to Stay Healthy and Protect Your Body Immunity During Ramadan

Long hours of hunger and thirst during Ramadan can strain the body and affect the immune system. However, with the right nutrition and lifestyle choices, healthy eating while fasting becomes possible. Here are the things to keep in mind to keep your immune system strong and stay healthy during Ramadan:

• Consume Foods with High Nutritional Value: During sahur and iftar, meals containing vegetables, fruits, whole grains and healthy oils rich in vitamins and minerals that support the immune system should be preferred.
• Take Care to Drink Enough Water: Dehydration can weaken the immune system. It is important to keep the body hydrated by drinking at least 2-2.5 liters of water between Iftar and Sahur.
• Include Protein and Fiber Sources: One of the best answers to the question of what should be the diet during Ramadan to keep the immune system strong is balanced protein and fiber consumption. Eggs, yogurt, legumes, green leafy vegetables and nuts should definitely be included in sahur and iftar.
• Avoid Sugar and Processed Foods: Excessive sugar consumption weakens the immune system and causes a decrease in energy. Instead of syrupy desserts, dates, dried fruits or milk desserts should be preferred.
• Pay Attention to Your Sleep Pattern: Insufficient sleep can negatively affect the immune system. To balance the changing sleep pattern due to sahur, short breaks can be taken during the day.
• Do Light Exercise: Light-paced walks or stretching exercises during Ramadan both support immunity and facilitate digestion.

Healthy eating recommendations during Ramadan are of great importance to keep the body strong and maintain energy levels. By supporting your immune system with proper eating habits and sufficient water consumption, you can stay healthy and energetic throughout Ramadan.

What are the Foods that Support the Body During Fasting?

Foods that support the body during the fasting process are of great importance to maintain energy during the long hours of fasting and to keep the immune system strong. Consuming complex carbohydrates, protein sources and healthy fats during sahur provides more balanced energy throughout the day. In addition, magnesium supplements can help prevent fatigue and cramps by supporting muscle functions. Postbiotic supplements support intestinal health and facilitate digestion, while multivitamin supplements contribute to meeting the body's daily vitamin and mineral needs. In order to stay healthy during Ramadan, you should pay attention to your diet and consult your doctor or dietitian about using supplements.

For this reason, we recommend our supportive supplements such as magnesium supplements , postbiotic supplements and multivitamin supplements to meet the basic nutrients the body needs during the fasting process and to have a healthy Ramadan.