This week marks the start of the holy month of Ramadan, and millions of Muslims across the globe will begin spiritual journeys, which for many will include a daily fast—abstaining from all food and drink, including water—during daylight hours. The fasting period lasts roughly 13 hours a day, so when the sun goes down, it’s important to hydrate wisely and eat foods that stave off hunger, support digestion and keep you energized.
Muslims focus on two main meals during Ramadan. Suhoor is the pre-dawn meal, which sets you up for the day ahead, and iftar is the evening meal, eaten after sunset to break the day’s fast. Both meals are traditionally enjoyed with family and friends.
“Approach suhoor and iftar as intentional nourishment rather than simply eating occasions,” says Farzanah Nasser, a registered nutritionist and certified functional medicine practitioner. “When you’re fasting, what you eat within that shorter window has a huge impact on your energy, digestion, mood and spiritual focus. Ramadan is a time of discipline and reflection, and when you support your body well, you’re able to engage in it more fully.”
Nutrition to start the day
Nasser, who will be fasting during Ramadan, tells Vogue: “Suhoor is the foundation of your fasting day, and I always focus on three key elements: fiber, protein, and healthy fats. I also try to bring in a fourth, fermented food.” She explains that protein is crucial for maintaining muscle mass during the fasting period and can also help with satiation. She points to healthy examples like “eggs, Greek yogurt, cottage cheese, lentils, hummus, tofu, and milk”. Meanwhile, fiber is “essential for slowing digestion and keeping you fuller for longer, and also supporting steady energy,” says Nasser. She suggests including ingredients such as “jumbo oats, chia seeds, flaxseeds, nuts, vegetables, beans, lentils, and fruits such as berries” in your meal.
Healthy fats in the form of nuts, seeds, olive oil, and avocado can support satiety and brain function, while fermented foods “can help you extract more nutrients from the food you eat, and support better digestion, energy, and immunity during the month. They can be incorporated by simply adding a little yogurt or kefir to anything that you are eating.”
Nasser has incorporated many of these food groups into a single recipe for overnight oats, which can be prepared in advance to save precious time in the early mornings. “I include Greek yogurt for protein, with grated apple, oats, ground flaxseeds, chia, shelled hempseed, and mixed nuts. Then I sprinkle over some almond butter and top with fruit,” she shares. When it comes to what to avoid, Nasser recommends staying away from foods that are highly refined, or very sugary or salty, such as white bread, pastries, and sugary cereals. “These high-GI foods cause rapid spikes and then drops in blood sugar, which can lead to early hunger, irritability, and low energy.”
How to break your fast
Once the sun sets, the traditional way to break the fast is with dates. “They provide natural sugars for gentle energy and fiber,” says Nasser, who combines dates with a drink of warm water and a light soup, broth, or a herbal tea. “This helps rehydrate the body and gently wakes up digestion without overwhelming it. Breaking the fast slowly allows blood sugar levels to stabilise and reduces the likelihood of overeating later,” she explains. Then it’s onto iftar, which again should be high in healthy protein—fish, chicken, eggs, lentils, beans, or tofu—and topped up with vegetables and healthy fats to ensure you’re intaking a wide range of nutrients, plus fiber.