Millions of Muslims around the world break their Ramadan fast with dates, following both religious tradition and health guidance. Islamic teachings encourage eating dates when breaking fast, a practice associated with Muhammad and mentioned in the Qur'an, the holy book of Islam.
Why dates are ideal for breaking fast
Dates are considered suitable for breaking fast because of their nutritional composition. They contain simple sugars that help quickly raise blood glucose levels after long fasting hours, restoring energy. Alongside this, dates also provide complex carbohydrates, which release energy gradually and help prevent sudden spikes and crashes in blood sugar.
Nutrition experts highlight that dates contain important vitamins such as B6, A and K, as well as iron and potassium. Potassium functions as an electrolyte that helps maintain fluid balance in the body. Eating dates with water during iftar supports hydration after a long day of fasting.
Dates help prevent overeating
Traditional practice often involves eating an odd number of dates before prayer. This allows the digestive system to start functioning slowly, which may help reduce the tendency to overeat immediately after fasting.
Importance of fibre during Ramadan
Fibre is a plant-based carbohydrate that is not fully digested by the body but supports digestion, stabilises blood sugar levels and promotes fullness.
Health organisations recommend adequate fibre intake because low-fibre diets are linked to digestive problems and long-term health risks such as chronic diseases.
During fasting, people may experience constipation, bloating, fatigue and sudden hunger. These symptoms are often related to dietary choices rather than fasting itself. Meals high in fried foods, refined carbohydrates and sugary drinks usually lack fibre.
Health benefits of fibre during fasting
Fibre helps maintain satiety by slowing digestion at suhoor, reducing hunger during the day. It also supports bowel movement, helping prevent constipation.
Another important benefit is blood sugar stability. Fibre slows the absorption of sugar into the bloodstream, reducing sudden energy crashes after iftar.
Fibre also contributes to heart health by helping manage cholesterol levels.
Fibre-rich foods for suhoor
Good food choices for suhoor should provide sustained energy.
Recommended options include:
- Oats, which contain soluble fibre that slows digestion
- Whole-wheat or wholegrain bread instead of white bread
- Brown rice instead of refined rice
- Fruits such as apples and pears, preferably eaten with the skin
- Bananas, which provide fibre and potassium
- Lentils and beans, which are rich in plant-based protein and fibre
Fibre-rich foods for iftar
Iftar should begin with light food before moving to a balanced meal.
Useful options include:
- Dates for quick energy
- Vegetable soups such as lentil or bean soup
- Fresh salads containing cucumber, carrots, lettuce and tomatoes
- Chickpeas, which provide fibre and protein
- Whole grains rather than refined carbohydrates
- Hydration and gradual diet adjustment
Nutritionists advise increasing fibre intake gradually if the normal diet is low in fibre, as sudden changes can cause bloating.
Drinking enough water between iftar and suhoor is essential because fibre works best when combined with proper hydration.
Ramadan fasting and healthy lifestyle
Ramadan fasting encourages discipline, moderation and mindful eating habits. Choosing fibre-rich foods helps maintain energy levels, improve digestion and reduce health risks during the fasting month.