How to eat during Ramadan?
- Posted on 10/03/2025 16:07
- Film
- By abelozih@sante-education.tg
Extract from the article: Le mois de Ramadan est une période de jeûne et d’élévation spirituelle pour les musulmans. C’est un mois qui permet de détoxiner le corps et l’esprit mais aussi d’être davantage conscient de sa façon de s’alimenter. C’est une occasion propice pour ad
The month of Ramadan
is a time of fasting and spiritual elevation for Muslims. It is a month that
allows to detoxify the body and the mind but also to be more aware of its way
of feeding. It is an opportunity to adopt new eating habits that will maintain
long-term health.
Ramadan is the month when a believer goes on a dry fast, not eating or drinking from sunrise to sunset and rehydrated and fed in the evening. It is a naturopathic cure that brings many benefits because it dries out moods, including lymph, by pushing toxins to come out. Unfortunately, Ramadan in many Muslim countries today means rather a month of celebration and food excesses, where abundant food of all kinds is served throughout the night.
Dates
Dates are incredible
fruits: rich in fiber, amino acids, minerals, potassium, vitamins B1, B2, B3,
B5, B6, B9 and especially vitamin C with only 23 Kcal per fruit. It is
recommended in cases of anemia, lung diseases, rheumatoid arthritis, gastric
ulcer and pregnant women. Dates help to renew blood and sanitize the intestine.
It is a great idea to want to break the fast with but to avoid a spike in blood
sugar due to the sugar contained in the date, do not exceed three dates per
day.
Meat and animal
proteins
The meat can give the
impression that you are full of energy and that you are getting strength for
the next day. It is quite the opposite that happens, the meat is difficult to
digest in the evening because we no longer produce the digestive enzymes necessary
for its digestion after 18/19h, it will then take between 24 and 72 hours to
evacuate the body, will produce during the process of uric acid that is
eliminated by the kidneys all night when you sleep. So the next day’s fast will
be more difficult and we will feel more tired.
In fact, the more meat we
eat, the more tired we feel, and the more we have the impression that we need
to eat meat again to regain energy, whereas on the contrary the body runs out
and we fall into a vicious cycle. During the month of Ramadan, lighten meat
food for 28 days. Prefer vegetable or legume proteins such as beans, peas,
lentils and soy that contain between 20 to 40 times more protein than meat, or
eat fish, eggs and possibly organic chicken to avoid a massive intake of
hormones. These animal proteins will be eaten preferably at breakfast (Suhur).
Coffee and tea
Many
people break their fasts with a cup of coffee, tea or a glass of coke to get a
kick out of the evening. In fact, it is a whiplash, but toxic that they bring
to the body. Coffee and tea contain a lot of toxic components for the liver,
they increase the acidity of the body and are empty foods without nutrients.
Coffee and black tea (green tea to a lesser extent) block digestion and create
a insulin spike every time you drink it. This makes it seem that we are taking
energy while it puts the adrenal glands in a state of stress and creates a
crisis of hypoglycemia that will give a feeling of hunger and discomfort 2
hours later.
Cakes
and desserts
Cakes
and pastries are delicious but they are also very unhealthy. They contain a lot
of sugar that will be stored during the night causing extra pounds. Artificial
sugars promote the onset of diabetes and degenerative diseases, acidify the
body and promote aggressive behavior and nervousness. It is therefore better to
abstain especially during this month when you are asked to fast the day and
stay calm. Finally, it should be known that most cakes and pastries sold on the
market are no longer coated with honey but with glucose syrup which is harmful
to health. Use in moderation.
The
cigarette
For
people who smoke, Ramadan can be a great time to quit. It should be known that
after 48 to 72 hours the body no longer has symptoms of physical deprivation,
so this is a psychological addiction that can be overcome. Avoid this bad habit
of smoking.
Recommended
food during Ramadan
Vegetable
and legume soups are great foods. A warm soup warms the body after fasting and
contains many fibers, minerals and vitamins. It is better to eat a soup with
vegetables not overcooked, mouliné or whole, because it is important to chew to
avoid intestinal bloating. Traditional dishes made of cereals and legumes, such
as couscous, tea, rice and beans, peas are excellent combinations that provide
the necessary amino acids. Cereals should make up only 30% of the food ration
in normal times, and be the exception during fasting, so consume them with
moderation. Eat all kinds of crudités salads at will. Salads can also be a
whole meal. Add to vegetables (salad, carrot, raw beets, tomatoes, cucumber,
onions). Finally, once or twice a week, eat white meat, fish or eggs. Lean
people will need more animal protein than healthy people. It’s all about
balance and constitution. Take a herbal tea or mint or cinnamon (without sugar)
that promotes good digestion at the end of the meal, if possible, keeping as
far away from the evening meal as possible so that it does not dilute the
digestive juices of the stomach which are in full action after taking food. In
any case, drink plenty of water during the night, make a breakfast (suhur)
before getting up. One must be tolerant of oneself when one cannot respect the
foods that are suitable for this period of fasting.
Always visualize that we made a wonderful meal that is good for the body and mind. The fasting beyond the physical well-being that it brings through detoxification of the body, is also a fasting that lightens the mind and has a deep spiritual reach. Fasting without elevation of mind and prayer is a simple diet. Fasting without relieving physical food is harmful to the body and prevents connection to things of the mind. Missing one of the three components of fasting, physical, mental or spiritual, strips it of its benefits that are countless.
Adopt a healthy diet
Drink enough water (1.5l)
and liquid. Water is essential food and essential for life and health.
Dehydration can be detrimental to health before there is a nutrient deficiency.
Drink a glass of water in the morning when you wake up before the food of dawn
and drink 30 minutes after the meal the amount that is appropriate to be able
to hold all day. Drink a glass of water before breaking the fast to lubricate
the stomach before eating and drink 30min after meal the appropriate amount.
Eat slowly respecting the 20min per meal. The feeling of satiety is usually
reached 20 minutes after the first bites. Do not mix foods to avoid intestinal
discomfort, reflux and bloating. Eat enough fruits and vegetables. Prefer
everything homemade because it is richer in nutrients and less calories. Have a
rich and consistent energy source for the whole day and opt for a light meal in
the evening to facilitate digestion and sleep. Avoid eating during the breakup.
If you are gassing, you can cause intestinal pain, gastric reflux, bloating and
vomiting. Split the fast break meal into two parts to avoid overloading the
stomach. Reduce consumption of sugar, salt and fat. Practice daily physical
activity. Sleep early and respect the 08h of sleep.
Always break the fast with
3 dates or with a glass of natural fruit juice so that blood sugar returns to
normal, 2-3 dates = 1 portion of fruit.
Coura Yasmine Sandrine Zerbo, State Nutritionist-Dietitian, Specialist in Clinical Nutrition and Enteral and Parenteral Nutrition (Burkina Faso)
