During Ramadan, healthy fasting is as important as the foods consumed during iftar and suhoor. Experts state that consuming excessive food during suhoor will not be sufficient to prolong satiety; instead, foods that prolong the feeling of fullness because they are slowly digested, such as whole grain and high-fiber foods, potatoes, vegetables, and fruits, should be preferred. Drawing attention to the fact that meeting all water needs at once during suhoor will strain the kidneys, Nutrition and Dietetics Specialist Hatice Çolak recommends consuming at least 2 liters of water between iftar and suhoor. Çolak noted that greens like parsley and dill consumed during suhoor help both prevent bad breath and keep one full, and shares important advice for healthy fasting, such as reducing fatty food consumption, limiting caffeinated beverages, and creating balanced meals.
Parsley and dill prevent bad breath and keep you full during suhoor…
Res. Asst. Hatice Çolak from the Department of Nutrition and Dietetics, Faculty of Health Sciences, Üsküdar Üniversitesi, shared nutrition recommendations for iftar and suhoor during Ramadan and tips for healthy fasting.
Slowly digested foods should be preferred during suhoor
Nutrition and Dietetics Specialist Hatice Çolak stated that the need for energy, protein, vitamins, and minerals does not change during Ramadan; only the duration of fasting changes. She added, “It should not be forgotten that satiety cannot be extended by eating excessively during suhoor. Therefore, foods that are slowly digested and maintain their nutritious properties throughout the day should be preferred during suhoor.”
Fluid intake should be planned between iftar and suhoor
Primarily, ensuring a good protein intake will extend your feeling of fullness and prevent muscle loss during this period. Eggs, fresh and not overly salty cheeses, especially kefir and yogurt for intestinal health, are protein sources that can be consumed during suhoor.
Moderate amounts of complex carbohydrates should be included in suhoor, and simple sugars and sweet snacks should not be consumed. Whole wheat products and legumes should be chosen. Even if healthy, consuming too many carbohydrates can cause blood sugar to rise and fall quickly, leading to rapid hunger.
Healthy fats should be preferred as they provide more energy than carbohydrates and protein, are delicious, and keep you full. Nuts, avocado, olives, olive oil, and butter can be preferred.
Fiber-rich foods are found in bran, cereals, whole wheat, seeds, potatoes, vegetables, and fruits. These foods, being slowly digested, both prolong the feeling of fullness and help prevent constipation.
Foods that are digested very quickly, such as sugar, white flour, pastries, jams, hazelnut creams, fruit juices, and other foods containing refined sugars, should be avoided.
Fried foods should be avoided. Such foods can cause complaints such as nausea, heartburn, and reflux throughout the day.
Foods high in salt/sodium should be avoided as they will increase thirst.
Fluid intake should not be completed by drinking it all at once during suhoor. This only strains the kidneys. The daily fluid requirement (an average of 2 liters) should be divided between iftar and suhoor and consumed slowly.
2-3 glasses of water should be consumed during suhoor. In addition to water, kefir and low-salt buttermilk can also be used to meet fluid needs.
Drinking ginger and mint water during suhoor will make you feel refreshed throughout the day. Greens like parsley and dill help both prevent bad breath and keep you full.
Spicy foods should be avoided during iftar
Iftar can be started with dates, low-salt black or green olives, and water that is not too cold. Dates are a very suitable option for breaking the fast because they have a balanced content of carbohydrates, protein, unsaturated fatty acids, minerals, and fiber, and thus can also regulate increases in blood sugar levels.
Then, a bowl of soup can be consumed, and after the soup, a short break of 15-30 minutes can be taken from eating. Taking a short break from eating can help ensure portion control of meals and can also prevent sudden increases in blood sugar and blood pressure that may occur with rapid food intake after prolonged fasting.
After soup at iftar, grilled or boiled red or white meats, fish, olive oil dishes, yogurt-cacık or ayran, salad, and whole grain breads can be included, as well as rice and pasta, preferably with bulgur pilaf in small amounts.
The consumption of spicy foods should be avoided. Spicy foods stimulate stomach secretions and can cause discomfort during fasting. If spicy foods are to be consumed, they should be used in limited amounts during cooking or while eating.
During the period from iftar to suhoor, snacks can be made with low-salt cheese and fruits.
Individuals who wish to consume desserts can opt for milk-based, fruit-based desserts, or ice cream 1-2 times a week.
Here are healthy tips for fasting…
Adequate fluid intake is essential: At least 2 liters of water should be consumed. Sufficient fluid intake is necessary for flushing toxins from the body, maintaining urine concentration and balancing kidney load, preserving blood balance, and preventing dehydration.
Body water should be preserved: Staying in cool conditions throughout the day and limiting physical activities are important to prevent fluid loss from the body.
Excessive food consumption should be avoided: The body’s regulatory mechanisms lower the metabolic rate while supporting the efficient use of sufficient energy from the body's energy sources during fasting. Eating excessive amounts leads to increased energy intake and also increased body weight. Balanced meals rich in nutrients ensure the replenishment of recommended amounts of protein, vitamins, and minerals in the body.
Fatty food consumption should be reduced: Consumption of low-fat/fat-free milk, yogurt, low-fat cheese, and lean meat should be preferred.
A balanced meal should be created: The diet after iftar should not differ from our normal regular diet. Our meals should include complex carbohydrates, such as whole grains and whole grain bread, lean meat, legumes, fruits, and vegetables.
Excessive consumption of sweets and refined products should be avoided: Refined products and sweets are digested very quickly compared to complex carbohydrates like whole grains and whole grain bread, which are digested more slowly. Complex carbohydrates are found in grains and seeds such as wheat, oats, beans, lentils, whole wheat flour, and rice. Complex carbohydrates will be a more suitable choice as they provide a longer-lasting balanced energy and feeling of fullness.
Attention should be paid to balanced energy intake: Excessive energy can be consumed through sugary drinks and syrups. Instead, healthy choices include water, fruit juice, and (cream-free) soups.
Attention should be paid to meal duration: To facilitate digestion, one should not rush while eating; meals should be eaten slowly and chewed properly.
Acidic beverages should be avoided: The consumption of acidic beverages, which have low nutritional value and increase stomach secretions, should be avoided.
Caffeinated beverages should be limited: The consumption of tea, coffee, and other caffeinated beverages should be limited.
Exercises should be planned after iftar: The balance between energy intake and expenditure can be maintained by incorporating light walks, stretching exercises, or mat exercises 1-2 hours after iftar. Light exercises performed while fasting will contribute to the healthy functioning of our other body systems, especially our digestive and nervous systems.