Tips for Healthier Ramadan Fasting

The Department of Dietetics at Singapore General Hospital (SGH), a member of the SingHealthgroup, offers tips for healthier fasting. (iStock photo)

1. Don't skip Suhoor (pre-dawn meal)

Although skipping Suhoor to have uninterrupted sleep may sound appealing, you shouldn't. As the saying goes, 'breakfast is the most important meal of the day'. And during Ramadan, it becomes even more important!

Skipping Suhoor (pre-dawn meal) prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (dinner). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain.

2. Don't overeat during Iftar (dinner)

Just as it is not advisable to skip Suhoor (pre-dawn meal) overeating when it is time to break the fast can harm your body.

Iftar (dinner) should be a well-balanced, nutritious meal and not a feast. Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain. Slow down and enjoy each mouthful of your food.

3. Avoid eating fried foods, salty foods and high-sugar foods

There is a temptation during fasting to want to reward yourself with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting more difficult.

Related article: Taking medication during Ramadan

Aside from the unhealthy weight gain, consuming fatty and sugary foods can also cause sluggishness and fatigue. In addition, you should limit your intake of salt, especially during Suhoor (pre-dawn meal) as this increases thirst.

Instead, try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods is also ideal as they are digested slower than processed foods so you feel full longer.

4. Drink as much water as possible

Drinking as much water as possible between Iftar (dinner) and Suhoor (pre-dawn meal) reduces your risk of dehydration during fasting.

Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Water is the best choice. Ideally, you should also cut down on caffeinated drinks as these have a diuretic effect and promote fluid loss.

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