How to fast and eat healthy during Ramadan

5 min readMar 23, 2023


Ramadan, the ninth month of the Islamic calendar, is the season of fasting and devotion. During the month, Muslims must abstain from food and drink during daylight hours for 29–30 days. Considering Ramadan’s strictness, it’s natural to feel tired and dehydrated. This is why you must pay attention to your food choices during Ramadan. In this post, you’ll learn how to fast and stay healthy during Ramadan.

Who should fast during Ramadan?

Ramadan is an obligatory fasting period for every Muslim. But there are instances where Muslims may not fast. Let’s run through them in this section.

  1. Illness. E.g., people with physical, mental, or chronic sickness.
  2. Pregnant or breastfeeding women and women on periods.
  3. Aged people. There’s no age limit to Ramadan fasting. But old people with chronic and physical illnesses are free from Ramadan fasting. The exception also extends to old individuals that may experience extreme tiredness or any other sickness because of fasting.
  4. Children: Fasting is mandatory for people above the puberty age. For people below the puberty age, fasting isn’t compulsory.
  5. Travelers: Individuals traveling during the day aren’t obligated to fast during Ramadan. However, it’s not permissible to travel short distances or for “sinful purposes” to avoid fasting.

What are the eating rules during Ramadan?

During Ramadan, you have two eating windows: suhoor and iftar. Suhoor is your breakfast food or the meal you eat before sunrise. While iftar is your dinner food or the food you eat after sunset.

For suhoor and iftar, it’s best to eat foods rich in essential nutrients (such as vitamins, carbohydrates, and proteins) for sustainability and body replenishment. For this reason, fruits and vegetables, eggs (or chicken), and nuts are perfect for suhoor. Fruits and vegetables like carrots, bananas, watermelons, and dates are rich in vitamins and potassium, which help your body maintain normal body fluids.

Suhoor and iftar are also the best times to include smoothies in your diet. Smoothies contain healthy blends of fruits, veggies, yogurt, nuts and seeds, and dairy or non-dairy products. They provide the fluids and essential nutrients your body needs. For instance, you can make banana-date smoothies by blending one banana with three dates, two teaspoons of oats, and one cup of milk.

During Ramadan, many Muslims limit how much they move around. This makes trips to the market tiresome. But Pricepally is easing that problem for you. We deliver fresh food and fruit products in bulk (or retail sizes) before or during Ramadan at a price that works for your wallet.

For instance, dates cost as little as #3,349 for 1 paint bucket (approximately 4.5kg). 1kg of carrots also starts at #499, while 1 bunch of bananas starts at #849.

Selected prices of fruits on Pricepally

Also, take advantage of the discounted Ramadan package to stock up on your favorite food items.

Ramadan Fakiha Bundle package on Pricepally
Ramadan Fakiha Bundle package. View more discounted bundles at Pricepally.

Additionally, you don’t have to bear your shopping burden alone. Our Pally feature helps you split the cost of your bulk orders with other Pricepally members. The feature helps you spend less cash on more fresh foods your body needs during the holy month of fasting.

What foods should I avoid?

Ramadan doesn’t dictate specific foods to eat during suhoor and iftar. But it’s good practice to avoid the following foods:

  • Foods with little or no essential nutrients: Examples are sugary foods, pickles, pastries, croissants, etc. These foods provide instant satisfaction. But they also increase your body’s sensitivity to food after a few hours because of dehydration.
  • Carbonated and caffeinated drinks: They increase dehydration. Caffeinated fluids also cause insomnia, which makes you restless and uncomfortable during fasting.
  • Fatty and fried foods: They contain unhealthy percentages of fats and sodium, which causes fatigue, exhaustion, indigestion, and heartburn.

Is Ramadan fasting healthy for you?

Generally, fasting improves weight loss and calorie intake — and Ramadan fasting is no different. Here are three benefits of Ramadan fasting

Reduces cardiovascular diseases (CVD)

In the US, people die every 34 seconds from heart attacks. Similarly, Nigeria has a 7.7% death rate from CVD. Obesity, high cholesterol, and tobacco and alcohol consumption are CVD risk factors. Ramadan fasting, however, restricts the consumption of unhealthy foods, like carbonated drinks and fatty foods, that negatively affect heart health. As a result, it reduces blood pressure and total cholesterol levels.

Improves body cleansing

You risk releasing harmful products into your house if you don’t clear the garbage on time. The body works in a similar way too. During Ramadan, you consume little food; as a result, the body switches to a repair phase.

The process is called “autophagy”—the cellular process where the body removes unwanted nutrients. “Fasting allows the gut to cleanse and strengthen its lining. It also stimulates autophagy, where cells self-defend and remove damaged and dangerous particles,” nutritionist Claire Mahy told Al Jazeera in 2020.

Boosts your mental and emotional well-being

Excess body size influences mental health. Dr. Manish Motwani shed more light saying, “Obesity will invite mental health issues along with heart problems, diabetes, high blood pressure, kidney and liver problems, and sleep apnea … “

But fasting during Ramadan makes people eat better and lose weight, which significantly improves their mental and emotional health. In 2020, Dr. Michael Mosley (author of The Fast Diet) corroborated this point. He said fasting protects brain cells and could reduce depression, anxiety, and the risk of developing dementia.

Frequently Asked Questions about Ramadan Fasting

When is Ramadan 2023?

Ramadan should start on the evening of March 22 (although March 23 will be the first fasting day). It’ll end on the evening of Friday, April 21, 2023.

Can I fast with diabetes?

It’s not mandatory to fast if you have diabetes or any other chronic illness.

How much is ram meat?

The prices vary. But at Pricepally, the price of live ram meat starts at #90,049 depending on the size you need. Check our website or reach out to +23490160000265 to place your order.

Can I kiss or have sex during Ramadan?

Kissing or sexual conduct is unacceptable if there’s a fear of desire. In general, married couples are only allowed to have sex during non-fasting hours. Extramarital sensual relationships are unacceptable during and after Ramadan.