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Nutrition advice for those who fast during Ramadan

Phytotherapy Specialist Dr. While answering the question of what the ideal diet should be in Ramadan, Ümit Aktaş shared his healthy fasting guide, emphasizing that after long hours of hunger, wrong eating can lead to various health problems such as suddenly increasing blood sugar, headache, weakness, indigestion, and heart attack.

Phytotherapy Specialist Dr. Umit Aktas , in the healthy fasting guide for the month of Ramadan; Many details such as the 20-minute rule in iftar, the reasons for the necessity of sahur, the importance of soups and herbal teas. Nutrition guide for those fasting during Ramadanexplained as.

Stating that the wrong, fast and heavy diet after an all-day hunger will endanger health. Dr. Umit Aktas “You may experience difficulties, especially in the first days of fasting, as blood sugar will hit the bottom. Cases of indigestion, high blood pressure and heart attack are very common during Ramadan. For this reason, you should apply a nutrition model that will protect your health. In addition, it is not possible without sahur, in the modern age, it is possible to have sahur while working at 9 am and 6 pm” and shared his suggestions.

Healthy fasting in 5 steps

The first days of fasting can be tough. As a result, the order that your metabolism is used to will change, and your blood sugar will hit the bottom in long hours of hunger. This change may manifest itself with symptoms such as headaches and fatigue. However, we will outline below, Dr. These symptoms will pass in a short time with the nutrition model that Aktaş conveys.

What should be at the iftar table?

Remember, exaggerated banquet tables end in the ED! Cases of indigestion, high blood pressure and heart attack are very common during Ramadan. The reason for this is very clear. If you do not eat all day and suddenly load into the system in the evening, your chances of finding yourself in the emergency room of a hospital increase significantly. An ideal iftar menu should consist of soup, meat, fish or chicken, a vegetable dish with olive oil, homemade yogurt or homemade pickles and seasonal salad. To keep your blood sugar balanced, stay away from all wheat products, rice with a high glycemic index and of course all sweets.

Without soup: Traditionally, the fast is opened with soup. Thus, without overloading the stomach, you will have iftar with a nutritious food containing plenty of water. Avoid soups fermented with flour. Tripe soup, kelle trotter soup, vegetable soups made with bone broth are great options to break your fast. But especially in Ramadan, okra soup (and all kinds of okra dishes) has a special place. By covering the stomach and intestinal wall with a substance called mucilage in okra, it prevents indigestion after iftar and prevents digestive problems.

Don’t skip the 20 minute rule: You have opened your iftar, drank your soup, and you must wait 20 minutes until you move on to the main course. Even restaurants serving iftar should pay attention to this. If you don’t take that 20-minute break, your blood sugar spikes and your brain orders you to eat more. Again, if you don’t take this break, you may experience digestive problems, stomach spasms, and even be hospitalized.

Balanced water consumption is important: The way to survive the hot summer days without being thirsty all day long is to drink balanced water. If you drink a lot of water at once, that water is excreted by the kidneys at the same rate. The ideal is to drink a glass of water every half hour from iftar to imsak time.

Not without sahur: If you are not working, my advice is not to sleep until sahur. You can make your sahur and pray and then sleep. So, how should the diet be at sahur? Eggs are a great food. It keeps you full for hours, especially if you cook it with plenty of butter. Eggs prepared with roasted or traditional sausage are also a good combination. If you add a seasonal salad with it, your blood sugar will be stable for hours and you will spend the next day comfortably.

What can employees prepare for sahur?

Routine employees prefer not to have sahur, and instead of waking up, they prefer to spend this time sleeping, which should not be done. If you fast before sahur, you will not be able to focus on your work and strength the next day, and you will spend the whole day struggling with hunger attacks. As such, it is inevitable to attack the food at iftar. That is, you should not say that I will eat and lie down, you should definitely try to make sahur. Let’s make a note right away: If you make sahur with pastries, donuts, pita bread, there will be a large amount of insulin in your blood when you wake up in the morning and you will be very hungry all day long.

So, what are the healthy suhoor options that you can prepare before going to bed at night and eat without interrupting your sleep?

You can roughly beat nuts such as almonds, walnuts or hazelnuts, which are a rich source of omega-3 fatty acids, add them to your home yogurt, prepare the mixture before going to bed at night and eat it at sahur.

Boil two eggs and cut them into quarters. Add it to a seasonal salad with plenty of extra virgin olive oil and have it ready to eat at sahur.

Salads prepared with green lentils, chickpeas and dried beans are a great sahur meal. Boil it overnight and turn it into a salad with parsley, dill and plenty of extra virgin olive oil. In fact, you should always have boiled green lentils, chickpeas and dried beans in your fridge during the month of Ramadan. You can add them to salads and consume them at iftar.

Ramadan friendly 5 herbal teas

Try to limit your tea and coffee consumption during this month. Because both cause water to be thrown out of the body. Prefer the following herbal teas instead of tea and coffee.

  • Linden tea: Linden, which we associate only with colds, is also a great gastrointestinal friend. It also helps quench thirst.
  • Cumin tea: It relaxes the stomach, is good for indigestion and gas problem.
  • Lavender tea: It is perfect for quenching thirst.
  • Mint tea: When preparing mint tea, which is a natural remedy for digestive problems, choose the type called spearmint. This is medicinal mint with medicinal properties.
  • Chamomile tea: I recommend it to those who have digestive problems after iftar. However, make sure that the chamomile you use is German chamomile.


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