Ramadan 2025: How to flourish while fasting in the UAE

Ramadan is the holiest and most spiritual month in the Islamic calendar and is a time of self-discipline, reflection, and devotion. For 30 days, fasting from dawn to sunset is observed as an act of faith, yet the way one nourishes the body during non-fasting hours is just as important as the fast itself.

However, modern habits often shift the essence of Ramadan from mindful fasting to overindulgence. Many start their fast (Suhoor) by overeating in hopes of staying full longer, while Iftar often consists of heavy, fried, and sugar-laden foods, leading to fatigue, digestive distress, and nutrient imbalances. So, how can one embrace the spiritual and physical benefits of fasting while ensuring optimal health? The key lies in moderation, balance, and mindful nourishment.

Nourishing the body, smart choices for iftar

After hours of fasting, the body craves hydration and easy-to-digest nutrients. Instead of shocking the system with heavy meals, begin with natural foods that gently restore energy and hydration.

A great way to break the fast is with dates and salted lime water, which helps replenish electrolytes and boost energy levels. From there, focus on wholesome meals that contain a combination of complex carbohydrates, protein, and healthy fats to sustain energy. Some nourishing Iftar options include:

●      Ragi or oat porridge with almond milk, nuts, and dried berries

●      Chickpea tikkis stuffed with vegetables

●      Chicken tikka wrap using khapli wheat roti

●      Egg-stuffed paratha cooked in ghee

●      Gluten-free pasta with tomato sauce and sprouted moong

●      Sourdough toast with boiled egg, vegetables, avocado, and hummus

Craving something sweet? Instead of reaching for refined sugar-based desserts, opt for healthier, naturally sweetened treats:

●      Dairy-free falooda parfait made with almond or coconut milk

●      Rice vermicelli kheer sweetened with jaggery and almond milk

●      Rice payasam with coconut milk and jaggery

●      Fresh fruit bowl with soaked chia seeds and pumpkin seeds

Sustaining energy with a wholesome suhoor

The pre-dawn meal (suhoor) is crucial in providing sustained energy throughout the day. Choosing slow-digesting, nutrient-dense foods ensures that blood sugar remains stable, preventing mid-day fatigue and energy crashes.

Meals rich in protein and fiber offer long-lasting satiety and strength. Some wholesome Suhoor options include:

●      Moong dal and rice khichdi with vegetables

●      Chicken and rice khichdi

●      Egg curry with jowar roti

●      Scrambled eggs with whole-grain roti

●      Green peas paratha with yogurt

●      A one-pot rice dish with beans and vegetables

Additionally, consuming a teaspoon of gulkand (sugar-free) before Suhoor can help regulate body heat and prevent excessive thirst during the fast.

Foods to avoid

Certain foods can increase sluggishness, disrupt digestion, and lead to dehydration. Limiting or avoiding the following can greatly enhance fasting comfort:

●      Deep-fried snacks – These add unnecessary fat, slow digestion, and cause bloating.

●      Excessively sugary desserts – They create blood sugar spikes and crashes, leading to low energy.

●      Highly refined foods – Items like white bread, pizza, and burgers lack fiber and cause quick hunger pangs.

Instead, opt for gentler cooking methods like baking, grilling, sautéing, and steaming, which help retain nutrients while reducing unhealthy fats.

Mindful eating practices

Eating habits during Ramadan play a key role in how the body responds to fasting. To avoid discomfort and maximise energy:

●      Eat until you’re 80 per cent full to prevent digestive strain.

●      Break your fast gradually rather than overloading your stomach in one sitting.

●      Space out meals between Iftar and Suhoor to allow proper digestion.

●      Practice portion control, especially with fried and sugary foods.

Hydration, the key to sustained energy

●      Drink 2.5 to 3 liters of fluids between sunset and sunrise.

●      Sip water throughout the evening instead of consuming large amounts at once.

●      Include hydrating drinks such as:

○      Buttermilk or salted yogurt (lassi)

○      Basil seed (sabja) refresher

○      Raw mango juice (Aam Panna)

○      Jal-jeera

○      Coconut water

Avoid carbonated drinks, energy drinks, and excessive caffeine, as they contribute to dehydration. Additionally, consume high-water-content fruits and vegetables like watermelon, muskmelon, cucumbers, and zucchini.

Staying active during Ramadan

Many people abandon their fitness routines during Ramadan, assuming that fasting and exercise don’t go hand in hand. However, staying active is essential to maintaining muscle mass, circulation, and overall well-being.

Best practices for staying active

●      The ideal time to work out is 60–75 minutes after Iftar, giving the body enough time to digest and restore energy.

●      Exercise options to include:

○      A 30-minute outdoor walk

○      20–30 minutes of yoga for flexibility and relaxation

○      20-minute bodyweight workout using resistance bands

○      Short, effective Tabata workouts for those with a busy schedule

The goal is not to overdo it—listen to your body and allow for proper recovery while keeping movement consistent and sustainable.

Time to nurture the body and mind

Ramadan is an opportunity to realign—spiritually, physically, and mentally. The way you nourish and care for your body during this sacred month sets the foundation for long-term well-being. Approach each meal and movement with intention, making choices that support not just your fast, but your overall health. Let this month be a turning point—one where discipline meets nourishment, and where balance becomes a lifestyle beyond Ramadan.

Shimpli Patil is the Head Nutritionist & Lifestyle Expert at Luke Coutinho Holistic Healing Systems