Ramadan 2025: Foods to eat and avoid during Sehri and Iftar

Ramadan, a sacred month observed by Muslims globally, requires fasting from dawn (Sehri) to dusk (Iftar). During this period, maintaining a balanced diet is essential to stay energized and healthy.

Proper food choices are critical to sustaining energy levels throughout the day, preventing fatigue, and avoiding dehydration. Here’s a guide to the best foods to eat and avoid during Sehri and Iftar in Ramadan 2025.

Sehri: Pre-Dawn Meal

Sehri provides the energy needed to sustain the fast throughout the day.

Foods to eat in Sehri:

• Complex Carbohydrates: Whole grains, oats, brown rice, and whole wheat bread release energy slowly, helping you stay full longer.
• Protein-Rich Foods: Eggs, yogurt, lentils, and lean meats support muscle strength and reduce hunger.
• Healthy Fats: Nuts, seeds, and avocados provide essential nutrients and sustained energy.
• Hydrating Fruits and Vegetables: Cucumbers, tomatoes, watermelon, and oranges help maintain hydration.
• Dairy Products: Yogurt, milk, and cheese provide calcium and protein, supporting digestive health.

Foods to Avoid in Sehri:

• Salty Foods: Processed meats, pickles, and salty snacks can lead to dehydration.
• Sugary Foods: Pastries, cakes, and sugary cereals cause an energy crash later in the day.
• Caffeinated Drinks: Tea, coffee, and soda can cause dehydration and disrupt sleep.
• Fried Foods: Pakoras, samosas, and deep-fried foods can cause bloating and indigestion.

Iftar: Breaking the Fast

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

Foods to Eat in Iftar:

• Dates and Water: Dates provide instant energy, and water helps rehydrate the body.
• Soups and Broths: Lentil soup, chicken broth, or vegetable soup assist in gentle digestion.
• Lean Proteins: Chicken, fish, tofu, and legumes aid muscle recovery.
• Fruits and Vegetables: Mangoes, bananas, apples, cucumbers, and leafy greens offer essential vitamins and fiber.
• Whole Grains: Brown rice, quinoa, and whole wheat bread help restore energy.

Foods to Avoid in Iftar:

• Deep-Fried Foods: Excess oil in fried foods can lead to stomach discomfort and weight gain.
• Sugary Drinks: Artificial juices, sodas, and sweets can cause rapid sugar spikes.
• Heavy Creamy Dishes: Rich curries and desserts can lead to bloating and sluggishness.
• Processed Foods: Packaged snacks and fast foods often lack nutrients and 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.
• Opt for natural sugars from fruits instead of refined sugars.
• Prefer home-cooked meals for better nutritional value.
• Include herbal teas or infused water to aid digestion and hydration.