Sunday 09 / March / 2025
Muscat: Ramadan is the best time to bring about balance in our health and spiritual life.
In an era when fruit and vegetables are being steadily replaced by fried food and fizzy drinks, it is up to all of us to be on the lookout for what we eat.
“Not doing so could have a pretty severe impact on our health, particularly during Ramadan, when many of us in Oman fast throughout the day,” city doctors have warned.
Sumaira Fatima, Registered Dietitian at Apollo Hospital – Ruwi, said, “Diet plays an important role in enhancing trouble free fasting avoiding hypoglycemia (low blood sugar less than 70 mg/dl) or hyperglycemia (high blood sugar greater than 300 mg/dl) and other related complications.”
She also encouraged the people breaking fast with dates, fruits and water. “It’s sunnah to have dates at iftar as it provides essential nutrients to the body. Avoid added sugar juices for people with diabetes. Minimise use of fried foods, opt for baked or grill foods,” she said.
In general avoid eating late night meals, restricting last meal to immediate post taraweeh.
“A meal comprising carbohydrates, lean protein and healthy fats fulfills nutritional needs. Hydrate well from iftar to suhoor avoiding carbonated drinks and excess use of caffeine. Drinks like lemonade and flavoured water are better options to quench thirst,” the dietitian said.
While eating greasy, fried food during other time of the year is to be avoided, indulging in them during the Holy Month is a definite no-no.
You have had nothing to eat since the break of dawn, and your stomach is looking for something simple to digest, after having been empty for more than 12 hours.
To feed yourself unhealthy food will only shock your stomach into life – an action that could have untold negative consequences, both immediately and in the long-term.
In addition, a fitness trainer in Oman, also explained that during the Holy Month, it was important to eat foods that had a high amount of liquid content, such as cucumbers and watermelons, because they had enough fluids to keep you going throughout the day. This was particularly important when people broke their fast at the Iftar meal, traditionally had at sundown once the evening Maghrib prayers have concluded.
“We should not break our fast with a heavy meal. Always break your fast with a light meal such as dates and laban, some soup, something light for the stomach, so that you don’t shock your body. Two hours later, you can start exercising, and then, before you sleep, if you want to eat a meal, have it maybe two hours minimum before you sleep. Not less than two hours, and not more than two hours prior,” he said.
He added: “The best thing is to stay hydrated, because Ramadan involves fasting during the summer for long hours, and your body needs water to function. We encourage people to be active, but not too active, because you need to conserve your energies. Having something decent and high with liquids. You are looking at healthy options – oats and grains – but if you want a heavy dinner, have it at least two hours before you sleep.”
According to the World Health Organisation, a healthy Ramadan diet includes plenty of water and hydrating food, with plenty of liquids to be taken between the Iftar and Suhoor. In countries like Oman, where high temperatures can make you lose fluids through perspiration, people need to consume at least 10 glasses of water.
Doctors also advised: “The problem we have here is that people have a big Iftar, and that is a disaster for the digestive system. It is going to stress your entire stomach, you will feel like you want to sleep, and that is when people fall into the pattern of wrong eating habits. You want to keep your activities medium to low during the day, and when you break the fast, do so with something light. Something like dates and water or dates and laban. This is something that has a medium amount of sugar, and is high in fibre, so this will help keep your stomach intact.
“Look for meals that are less processed,” he explained. “One of the problems we have here is that people eat heavy amounts of fried food, and food that is high is salts and sugars. Ramadan is a time of fasting, and light food should be eaten when your break the fast. Your health must be taken into consideration. In the summer, always have food with high liquid content to stay hydrated during the day. Don’t break your fast with a heavy meal. Always break with a light meal such as dates and laban, some soup, something light for the stomach, so that you don’t shock your body.”
Pervez Mohammed is a cricket coach who works with players in Oman. He often gives advice on how those who play sports can continue to do so during Ramadan. Advice that can be followed for any sports one plays.
“We always tell people not to eat heavy food and come for practice,” he revealed.
“There has to be at least a couple of hours’ gap between the meal, and the practice. They should have a lot of liquid in their diets. During Ramadan, we do not keep any sessions during the fasting hours. We only keep it after 9pm. As a sportsperson, I always advise people to have small portions multiple times, instead of a heavy meal. Always avoid heavy fried foods and extremely starchy carbohydrates. We always advise them to eat more fruits and vegetables.”
