What to do from Iftar to Sahur for a Healthy Ramadan

Since the month of Ramadan coincides with the spring months and days are now longer, the period of abstinence is elongated. Senior Dietitian and Senior Clinical Psychologist Merve Öz, who had stated that the eating and drinking order during the time spent between İftar, Sahur and these two meals is very important since the above-mentioned period is quite long, has listed.

Do not Immediately Consume the Main Course at Iftar

After warning that a break of 15 minutes is necessary after breaking the fast with a soup, Senior Dietitian and Senior Clinical Psychologist Merve Öz of Yeditepe University Hospital also added that only then the main course should begin.

Avoid Having a Fatty Diet

Suggesting that fried food and pastry should not be consumed in Iftar, Merve Öz said, “Fatty foods which we eat after a long period of hunger may cause digestive difficulties and stomach discomfort.”

Try to Avoid Rice and Pasta at Iftar

Expressing that the best quality carbohydrate is bread, Merve Öz warned that instead of rice, pasta and bulgur pilaf the first thing that should be consumed is bread. Quality breads such as whole wheat bread are healthier because they will increase satiety and are less likely to cause spikes in blood sugar.

Avoid White Bread or Pita Bread

Pita is one of the most consumed products in Ramadan. Stating that pita is white bread, therefore it will cause a sudden increase in blood sugar, Merve Öz continued as follows: “Besides, since it is difficult to set limits due to its taste, bread, which is the highest quality carbohydrate, should be consumed instead of pita bread. But the bread you will consume should be either whole wheat, einkorn, whole grain or rye bread. If anemia is present, bran bread may also be consumed.”

Always Consume Salads In Iftar

Salad can fill the stomach and therefore prevent you from eating high-calorie foods. In addition, the fiber one can receive from salads would also help with slow intestines.

Do not Neglect the Consumption of Yogurt or Kefir

Explaining that yogurt and kefir have a very pronounced effect that strengthens immunity thanks to the probiotics in their content, Merve Öz added that, “Yogurt and kefir, which regulate the intestinal flora, also do help to eliminate the constipation problem that can be experienced during Ramadan. In addition, kefir's low glycemic index and high protein content can provide a feeling of satiety by staying in the stomach for a long time.

Make Sure to Wake Up for the Sahur

In Ramadan, our bodies stay hungry for a long time when we do not wake up for Sahur. After expressing that this situation will lead to muscle atrophy and slowing of metabolism, Merve Öz has added that as a result of this, our bodily immunity would decrease.

Prefer Light and Filling Foods in Sahur

Emphasizing that while heavy foods such as pastries and fries are commonly eaten and slept on after the Sahur, Merve Öz has added that consuming these foods would cause heaviness, sourness and burning in the stomach after one does wake up in the morning. She has stated that instead of these, light and filling meals such as a breakfast and a soup should be preferred.

Consume Eggs at Sahur

Merve Öz has said that an egg consumed during the Sahur both enables one to stay full during the day also added that since the egg is protein-rich, it would help one to secure their daily protein intake. Afterwards she also said that egg is the highest quality protein after mother’s milk.

Drink Plenty of Water Between Iftar and Sahur

Pointing out that the longer the fasting period is, the longer our body becomes dehydrated, Merve Öz said, “The way to prevent this is to consume 10-12 glasses of water between Iftar and Sahur. It is possible to calculate the amount of water needed as approximately 30 mL per kilogram. For instance, a 60 kg person needs 1800 mL water since 60 x 30 equates to 1800.

Have a Snack High in Fiber to Prevent Intestinal Laziness

Dietician Merve Öz said, “Dried apricots, prunes, dried figs, and pears are among the fruits that would relax your intestines,” and continued as follows: “If you have been experiencing intestinal laziness for a long time, throw 3 apricots into warm water before going to bed at night. When you wake up for Sahur, you can eat these apricots and drink the water.

Consume Fruits in the Snack Between Iftar and Sahur

Antioxidant molecules, which are abundant in fruits, strengthen our immune system by helping to prevent cell damage. Reminding that a varied and colourful diet strengthens the immune system, Dietitian Merve Öz also stated that different fruits result in the intake of different antioxidants, therefore advising that one should not always consume the same fruit, instead one should add variety.

Do not Consume Too Much Dessert

With the beginning of Iftar, dessert becomes indispensable for many people. Merve Öz however said that “Be careful to consume fruits, which are rich in vitamins and minerals, instead of high-calorie desserts. If you are going to consume dessert, you can choose milk dessert or ice cream instead of sherbet-based desserts. Also, instead of immediately consuming the fruit or dessert you intend to consume right after dinner, you may consume it after a 2 hour-break.

Do not Forget to Exercise

Underlining that regular exercises strengthen our immunity by supporting both our physical and mental health, Senior Dietitian and Senior Clinical Psychologist Merve Öz of Yeditepe University Hospital said: “If you are able, you should walk your daily 30 minutes without tiring yourself too much.”

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