As we fast for most of the day, we should eat slow digesting foods so we have a consistent amount of energy throughout the day. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours.

Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice (called complex carbohydrates).

Fast-burning foods are foods that contain sugar and white flour (called refined carbohydrates).

Foods that contain fibre include bran, whole wheat, grains and seeds, vegetables like green beans, peas, spinach, and the leaves of beetroot (iron-rich), fruit with skin, dried fruit, especially dried apricots, figs, prunes and almonds.

The foods eaten should be well-balanced, containing foods from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems.

Foods to Avoid:

Fried and fatty foods.
Foods containing too much sugar.
Too much tea or coffee during the Suhur. Caffeine makes you pass more urine taking with it valuable mineral salts that your body needs during the day.
Smoking cigarettes - if you cannot give up smoking, cut down gradually starting a few weeks before Ramadan.

Foods to Eat

Complex carbohydrates during Suhur so that the food lasts longer making you less hungry.
Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium.
Almonds are rich in protein and fibre with less fat.
Bananas are a good source of potassium, magnesium and carbohydrates. 

Drink

Drink as much water or fruit juices as possible between Iftar and bedtime so that your body may adjust fluid levels in time.

Last but not least, don’t forget Ramadan is not about food! Make the most of this blessed month – make a habit of walking to the Mosque for Salatul Isha and Taraweeh every day and keep the habit of attending Isha at the Mosque even after Ramadan.