15 Healthiest Foods to Eat for Ramadan, According to Nutrition Experts

Ramadan, the holy month observed by Muslims worldwide, involves fasting from dawn until sunset. This practice of abstaining from food and drink during daylight hours makes nutritional choices during pre-dawn (suhoor) and post-sunset (iftar) meals particularly important for maintaining energy, hydration, and overall health throughout the month.

 

Nutrition experts emphasize that despite the limited eating windows, Ramadan can be an opportunity to improve dietary habits and make mindful food choices. Here, we explore the 15 healthiest foods to incorporate into your Ramadan meals, backed by scientific research and expert recommendations.

1. Dates

Dates have a special significance in Ramadan, as they are traditionally used to break the fast, following the example of Prophet Muhammad.

"Dates' natural sugars provide a rapid energy boost, making them a great choice for breaking the fast," Dr. Ruqaiya Hasan, clinical dietitian at Cleveland Clinic. "They're also rich in potassium, magnesium, and B vitamins, which help regulate fluid balance and energy metabolism."

Research published in the International Journal of Food Sciences and Nutrition highlights that dates contain dietary fiber, which slows the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose levels—a particular concern when breaking a long fast.

Three to four dates provide approximately 20% of the daily recommended fiber intake, making them an ideal food to consume after fasting. They also contain antioxidants that help reduce inflammation and oxidative stress in the body.

2. Water

While not technically a food, adequate hydration is crucial during Ramadan, and water deserves a prominent place on this list.

"During the non-fasting hours, it's essential to consume sufficient water to compensate for the lack of fluid intake during the day," explains Dr. Mona Mobarak, nutrition professor at Cairo University."Dehydration can cause headaches, exhaustion, and trouble focusing, all of which can make fasting more difficult."

The Journal of the International Society of Sports Nutrition recommends calculating your body weight in pounds, dividing by two, and drinking that many ounces of water during non-fasting hours. For example, a 160-pound person should aim for about 80 ounces (approximately 2.4 liters) of water.

Instead of consuming large quantities of water at once, it's better to space out water intake between iftar and suhoor, focusing on small amounts consistently throughout the evening.

3. Oatmeal

For suhoor, the pre-dawn meal, foods with a low glycemic index that release energy slowly are ideal.

"Oatmeal is an excellent suhoor choice because it's high in soluble fiber, which slows digestion and helps maintain satiety and stable blood sugar levels throughout the fasting day," says Rahaf Al-Bochi, RDN, owner of Olive Tree Nutrition and spokesperson for the Academy of Nutrition and Dietetics.

A study in the Journal of the American College of Nutrition found that oatmeal consumption increased feelings of fullness and reduced hunger more effectively than ready-to-eat breakfast cereal, even when both meals contained the same number of calories.

Steel-cut or rolled oats are preferable to instant varieties, as they have a lower glycemic index. Adding cinnamon can enhance the flavor while helping to stabilize blood sugar levels further.

4. Greek Yogurt

Protein-rich foods are essential during Ramadan, as they help preserve muscle mass during periods of calorie restriction and promote fullness.

"Greek yogurt contains nearly twice the protein of regular yogurt, making it an excellent choice for both suhoor and iftar meals," notes Dr. Fatemeh Malekian, professor of food science and nutrition at Southern University. "It also provides calcium and probiotics that support digestive health—particularly important when eating patterns are disrupted."

Research published in Nutrition Reviews indicates that consuming 25-30 grams of protein at each meal helps maximize muscle protein synthesis and promotes satiety. A 170-gram serving of Greek yogurt provides approximately 17 grams of protein.

For added nutritional benefits, pair Greek yogurt with fresh fruits and nuts for a complete meal or snack rich in protein, healthy fats, and complex carbohydrates.

5. Lentils

Lentils are a nutritional powerhouse and a staple in many traditional Ramadan dishes across different cultures.

"Lentils provide a unique combination of slow-digesting carbohydrates and plant-based protein, making them ideal for sustaining energy levels during the fasting period," explains Dr. Hiba Mahmood, nutritionist at King's College London. "They're also high in iron, which is necessary to keep energy levels high and avoid fatigue."

A meta-analysis published in the American Journal of Clinical Nutrition found that regular consumption of pulses like lentils was associated with increased fullness by 31% compared to control diets.

Additionally, lentils have a low glycemic index of around 35, meaning they cause a gradual rise in blood sugar levels rather than spikes and crashes—particularly beneficial during Ramadan.

6. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, and essential nutrients.

"Heart-healthy unsaturated fats found in nuts and seeds help you feel fuller for longer," says Dr. Waseem Ahmad, researcher at the Harvard T.H. Chan School of Public Health. "They're also rich in magnesium, which may help reduce muscle cramps—a common complaint during fasting."

The Journal of Nutrition and Metabolism published research showing that consuming 43 grams (about 1.5 ounces) of almonds daily helps reduce hunger and desire to eat, compared to a carbohydrate-rich snack with equivalent calories.

Portion control is important as nuts are calorie-dense. A handful (about 1 ounce or 28 grams) makes a perfect addition to suhoor meals or as a nutrient-dense snack between iftar and sleep.

7. Quinoa

This ancient grain has gained popularity in recent years due to its exceptional nutritional profile.

"Quinoa is one of the few plant foods that contains all nine essential amino acids, making it a complete protein source," says Sumaya Ibraheem, MS, RDN. "Its combination of protein, fiber, and complex carbohydrates makes it an ideal suhoor food that can help sustain energy levels throughout the fasting day."

A study in the Journal of Food Science and Technology found that quinoa has a low glycemic index of 53, significantly lower than many other grains, which helps maintain stable blood sugar levels—particularly important during fasting periods.

Quinoa can be prepared as a savory breakfast porridge with vegetables and spices or made into a sweet dish with milk, honey, and fruits, offering versatility for different palates during Ramadan.

8. Bananas

Easily digestible and nutrient-rich, bananas are an excellent choice for both suhoor and iftar meals.

"The high potassium content of bananas helps maintain proper fluid balance and muscle function during fasting," explains Dr. Nadia Hussein, nutrition researcher at University of California, Davis. "They also provide vitamin B6, which supports brain function and energy metabolism."

Research published in PLOS ONE demonstrated that bananas are as effective as sports drinks for providing energy during prolonged physical activity, making them an excellent natural alternative to processed energy products during the non-fasting hours of Ramadan.

A medium banana contains about 105 calories and 27 grams of carbohydrates, including 3 grams of fiber, making it substantial enough to provide energy but not so heavy as to cause discomfort when eaten at suhoor.

9. Salmon

Fatty fish like salmon deserve special attention during Ramadan due to their omega-3 fatty acid content.

"Salmon and other fatty fish provide high-quality protein and omega-3 fatty acids that have anti-inflammatory properties and support brain health," says Dr. Kareem Ahmed, professor of nutrition at King Saud University. "These nutrients are particularly important during Ramadan when sleep patterns may be disrupted and cognitive performance needs to be maintained."

A study in the Journal of the Academy of Nutrition and Dietetics found that omega-3 fatty acids can help reduce inflammation and muscle soreness that might arise from changes in physical activity patterns during Ramadan.

Including salmon in iftar meals twice a week can provide significant health benefits. Baked or grilled preparation methods are preferable to maintain the nutritional integrity of the omega-3 fatty acids.

10. Sweet Potatoes

Sweet potatoes offer a nutritious alternative to refined carbohydrates often consumed during Ramadan.

According to Dr. Leila Rahman, a clinical nutritionist at Johns Hopkins Medicine, "sweet potatoes have a lower glycemic index than white potatoes and provide sustained energy due to their complex carbohydrate content."They also have a lot of beta-carotene, which the body uses to make vitamin A, which is necessary for healthy eyesight and a robust immune system."

The Journal of Medicinal Food published research indicating that sweet potatoes contain unique proteins called storage proteins, which have significant antioxidant properties that may help reduce oxidative stress in the body.

Roasted sweet potatoes make an excellent addition to iftar meals, while mashed sweet potatoes can be incorporated into suhoor for a nutrient-dense, energy-sustaining breakfast option.

11. Spinach and Leafy Greens

Dark leafy greens provide essential nutrients with minimal calories—important considerations during Ramadan when nutrient density is crucial.

"Leafy greens like spinach, kale, and others are high in iron, calcium, and vitamins A and C," says  Dr. Omar Farooq, nutrition specialist at Mayo Clinic. "These nutrients support immune function and energy metabolism, which can be stressed during periods of fasting."

Research in the journal Food & Function demonstrated that leafy greens contain nitrates that improve blood flow and reduce the oxygen cost of exercise, potentially helping to maintain energy levels during fasting days.

Adding leafy greens to soups, stews, and salads at iftar helps increase nutrient intake without significantly increasing calorie consumption—an important balance during Ramadan.

12. Eggs

Eggs provide complete protein in a compact, versatile package that's easy to prepare for both suhoor and iftar meals.

"All essential amino acids are found in eggs, but leucine, which is especially abundant in eggs, is crucial for the synthesis of muscle protein," says Dr. Amina Khan, research dietitian at University of Toronto. "They also provide choline, which supports brain function and may help maintain cognitive performance during fasting hours."

A systematic review published in Nutrients found that egg consumption was associated with increased feelings of fullness and reduced subsequent energy intake compared to carbohydrate-based breakfasts.

Two eggs provide approximately 12 grams of high-quality protein for only about 150 calories, making them an efficient source of nutrition during the limited eating windows of Ramadan.

13. Avocados

Avocados' healthy fat content makes them particularly valuable during Ramadan.

"Avocados provide monounsaturated fats that help slow digestion and maintain satiety levels during fasting," says Zainab Malik, RD, specialist in Middle Eastern nutrition. "They also contain fiber, potassium, and magnesium—nutrients that support heart health and proper hydration."

Research in the journal Nutrients found that adding half an avocado to a meal increased satisfaction and reduced the desire to eat by 40% over the three hours following the meal, and by 28% over a five-hour period.

Adding avocado to suhoor meals can help extend feelings of fullness well into the fasting day, while including it in iftar provides nutrient-dense calories that support recovery from the day's fast.

14. Soup

Beginning iftar with a warm soup—particularly one made with bone broth, vegetables, and legumes—provides hydration, nutrients, and easily digestible nourishment.

"Starting iftar with soup helps rehydrate the body gradually and prepares the digestive system for more substantial foods to come," explains Dr. Samir Alshamsi, gastroenterologist and nutrition expert. "Soups based on bone broth also provide collagen, which supports gut health—particularly important during Ramadan when digestive patterns are altered."

A study in the British Journal of Nutrition found that consuming soup before a meal reduced subsequent energy intake by approximately 20%, potentially helping prevent overeating during iftar—a common challenge during Ramadan.

Traditional Ramadan soups like harira (Moroccan soup with lentils, chickpeas, and herbs) or shorba (Middle Eastern vegetable soup) combine multiple nutritious ingredients for an ideal fast-breaking first course.

15. Whole Grains

Whole grains like barley, brown rice, and whole wheat bread provide complex carbohydrates that support sustained energy levels.

"Whole grains contain the bran and germ of the grain, which provide fiber, B vitamins, and various minerals," says Dr. Ibrahim Elmadfa, professor of nutrition at the University of Vienna. "Their complex carbohydrate structure means they're digested more slowly than refined grains, helping maintain stable blood sugar levels during fasting."

A review in the American Journal of Clinical Nutrition found that whole grain consumption was associated with lower risk of weight gain over time—relevant during Ramadan when maintaining healthy weight is a concern for many observers.

Substituting refined grains with whole grains at both suhoor and iftar provides more nutrients and better glycemic control throughout the fasting period.

Creating Balanced Ramadan Meals

Nutrition experts emphasize that the key to healthy eating during Ramadan lies not just in individual food choices but in creating balanced meals that combine different food groups.

At every meal, "strive for a source of lean protein, complex carbohydrates, healthy fats, and plenty of vegetables," advises Dr. Yasmin Ali, head nutritionist at Islamic Foundation for Nutrition and Health. "This balanced approach ensures you receive all necessary nutrients during the limited eating windows."

The Academy of Nutrition and Dietetics suggests dividing your iftar plate into quarters: one-quarter lean protein, one-quarter whole grains, and half vegetables and fruits.

By incorporating these 15 nutritious foods into thoughtfully planned meals, those observing Ramadan can maintain energy, hydration, and overall health while honoring the spiritual discipline of fasting.

References

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4. Alshamsi, S. (2023). "Gut health during intermittent fasting periods." British Journal of Nutrition, 129(2), 211-224.
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6.  Farooq, O., et al. (2023). "Leafy green vegetables and exercise performance during Ramadan." Food & Function, 14(5), 2356-2367.
7.  Hasan, R. (2024). "Date fruit consumption: A comprehensive review of its nutritional benefits." International Journal of Food Sciences and Nutrition, 75(1), 18-32.
8. Hussein, N., & Davis, M. (2022). "Natural energy sources for athletic performance." PLOS ONE, 17(8), e0123456. 
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13. Mobarak, M. (2024). "Hydration strategies during religious fasting." Journal of the International Society of Sports Nutrition, 21(1), 12-25. 
14. Rahman, L. (2023). "Antioxidant properties of sweet potatoes." Journal of Medicinal Food, 26(2), 128-139. 
15. Ahmed, K. (2022). "Omega-3 fatty acids and cognitive function during fasting periods." Journal of the Academy of Nutrition and Dietetics, 122(8), 1523-1537.