Everything you must eat and avoid during iftar and sehri

Everything we eat or choose not to eat has an impact on our energy levels during Ramazan. And after fasting all day, there’s often the temptation to munch on fried foods endlessly and overdose on sugary drinks, not giving a second thought to the many ways we’re harming our bodies for our days’ worth. wasted effort.

So, lest we make our chafing backfire, Burjeel Abu Dhabi Hospital clinical dietitian Rahma Ali has shared a list of do’s and don’ts during iftar and suhoor meals, with the National News. “Fasting during Ramazan can improve health, but only if done correctly; otherwise it can cause more harm than good,” says Ali. Therefore, listed below are Ali’s recommended suggestions on foods one should eat or avoid during iftar and sehri.


Potassium-rich fruits: Potassium minimizes cramps, and maintains fluid and electrolyte balance in the body. Foods high in potassium include beans, dark green leafy vegetables, potatoes, pumpkin, yogurt, avocados, mushrooms, and bananas. Dates are nutrient powerhouses that are also a good source of potassium, making them a great snack to break your fast. They not only help the body to hydrate quickly, but also provide instant energy.

Sufficient fluids: Drink as much water or fruit juices as possible between iftar and bedtime to avoid dehydration.

Raw nuts: Almonds contain good fats that are essential, especially when your body has been craving fat after long hours of fasting. Raw walnuts are perfect for iftar as they help you feel full without binge eating.

Moisturizing vegetables: Cucumbers, lettuce and other vegetables are rich in fiber and water. They also keep the skin healthy and help prevent or relieve constipation during Ramazan.

what to avoid

Carbonated drinks: High-sugar processed beverages are a big no. They increase the risk of obesity and can cause bloating and gas, leading to indigestion. Stick to regular water and coconut water to quench your thirst.

High-sugar foods: It goes without saying that high sugar foods should be avoided as they contain very little nutritional value and are high in calories.

Fried food: Fatty snacks like fried dumplings, samosas, cakes and oily curries should be avoided as they are loaded with fat and fatty foods after long hours of fasting can cause heartburn and indigestion.


Protein-rich foods: Eggs are rich in protein and other nutrients. Not only do they help keep you full longer, but they can also be made in a variety of ways to suit your tastes.

Fiber-rich foods: Oatmeal is rich in fiber, which your body needs during suhour. Soluble fiber turns to gel in the stomach and slows digestion. This lowers cholesterol and glucose levels in the blood, keeping you energized during your fast.

Foods rich in calcium and vitaminsyes: Rich in calcium and protein, dairy products are a great source of nutrition. Choose a yogurt smoothie or go for a honey vanilla smoothie to keep you full and hydrated throughout the day.

what to avoid

Simple or refined carbohydrates: Cakes, donuts and croissants provide satisfaction for only three to four hours and are low in essential nutrients.

Salty food: An imbalance of sodium levels in your body makes you very thirsty while fasting, so try to avoid salty nuts, pickles, potato chips, and foods that contain soy sauce.

Caffeinated drinks: Tea, coffee can lead to insomnia and restlessness. Also, instead of keeping your body hydrated, they keep you wanting water all day.