As well as being an important spiritual practice for Muslims, Ramadan fasting in healthy individuals has been shown to have potential health benefits, such as reduced blood sugar and cholesterol levels, and weight loss.

However, it is still possible to put on weight during Ramadan if you don’t control your diet during Suhoor and Iftar. Changes to your normal patterns of eating, sleeping and taking medication, as well as dehydration, can lead to digestive system problems such as heartburn, indigestion or constipation.

Follow these 7 tips to stay healthy while fasting

1. Have a healthy Iftar

• Break your fast with dates and water before your main meal
• Don’t binge eat – keep portions small to help avoid indigestion and prevent weight gain
• Avoid heavy, fried foods as much as possible
• Cut down on salty and sugary foods
• Opt instead for lean fish and meat, beans and pulses
• Choose whole grain brown rice, bread or pasta
• Include lots of fresh fruits and vegetables
• Take your time, don’t rush to eat dessert if you are already full

2. Stay hydrated

• Drink enough water to avoid dehydration and aid digestion
• Drink at least 10 glasses of water or other non-sweetened drinks between Iftar and Suhoor
• Eat fluid-rich foods such as soup, salads and fresh fruits
• Limit coffee and other caffeinated drinks

3. Don’t skip Suhoor

• A balanced Suhoor will help you keep going until Iftar
• Eat Suhoor as close to dawn as possible
• Choose nutrient-rich foods like oatmeal, cheese, labneh, fruits and vegetables
• Opt for foods which release energy slowly throughout the day such as oats, quinoa, or multigrain and whole grain breads

4. Exercise, but don’t overdo it

• Remain active, but limit exercise during the day to avoid dehydration
• The best times to do light to moderate exercise are just before Suhoor or a few hours after Iftar

5. Don’t go to sleep on a full stomach

• Try to stop eating at least 2 hours before you go to bed, especially if you experience indigestion or gastric acid reflux

6. Drop unhealthy habits

• Ramadan is the ideal time to give up unhealthy habits such as smoking or eating sugary snacks, as you learn to avoid habit triggers during the day you can continue to avoid them after fasting hours

7. Talk to your doctor if you have any concerns

• If you have health issues or take regular medication it is important to discuss with your doctor before fasting
• You should also consult your doctor if you experience any changes to your health or new symptoms while fasting

Wishing you a healthy Ramadan and all the blessings of the Holy Month!