Ramadan Nutrition: Foods to Avoid and Why

Ramadan is a holy month that involves fasting from sunrise to sunset. This means that Muslims must abstain from food and drink during the day, breaking their fast only after the sun sets. During the month of Ramadan, it is important to pay close attention to what you eat to ensure that you remain healthy and energized throughout the day. Here are some foods to avoid during Ramadan and why.

Foods to Avoid During Ramadan

1. Fried Foods

Fried foods are commonly consumed during Ramadan, but they should be limited due to their high calorie and fat content. Fried foods can also be difficult to digest and can lead to stomach discomfort, which can be particularly challenging for those fasting. Some examples of fried foods to avoid or limit during Ramadan include samosas, pakoras, spring rolls, fried chicken, and french fries. It’s important to note that these foods are not inherently “bad,” but they should be consumed in moderation as part of a balanced diet.

2. Processed Foods

Processed foods are those that have undergone some form of processing, such as canning, freezing, or refining. While these foods can be convenient and often have a long shelf life, they tend to be high in sodium, sugar, and unhealthy fats. During Ramadan, it’s important to limit processed foods as much as possible and opt for whole foods instead. Some examples of processed foods to avoid during Ramadan include canned soups, packaged snacks like chips and crackers, instant noodles, sugary cereals, and pre-packaged frozen meals. Instead, try to incorporate fresh fruits and vegetables, whole grains, and lean proteins into your meals.

3. Sugary Foods

Sugary foods should be avoided during Ramadan because they can cause a spike in blood sugar levels, leading to a crash later on. This can be particularly challenging for those who are fasting and may not be able to consume food or water to regulate their blood sugar levels. Some examples of sugary foods to avoid during Ramadan include candy, desserts like cakes and pastries, sugary drinks like soda and fruit juice, and sweetened breakfast cereals. Instead, opt for fresh fruit or natural sweeteners like honey or dates to satisfy your sweet tooth. It’s important to remember that consuming sugary foods in moderation is okay, but they should not be a staple of your diet during Ramadan.

4. High-Salt Foods

High-salt foods should be avoided during Ramadan as excessive salt intake can lead to dehydration and high blood pressure, which can be particularly challenging for those who are fasting and may not be able to consume fluids during the day. Some examples of high-salt foods to avoid during Ramadan include processed snacks like chips, salted nuts, and crackers, as well as canned soups, sauces, and condiments like ketchup, soy sauce, and salad dressings. Instead, opt for fresh fruits and vegetables and season your food with herbs and spices to add flavour without excessive salt. It’s important to read nutrition labels and choose low-sodium options when available to help reduce your salt intake.

Why You Should Avoid These Foods During Ramadan

1. To Stay Healthy

Fasting during Ramadan can have both physical and mental benefits, but it’s important to maintain a balanced and nutritious diet to ensure you stay healthy during the month. Eating a variety of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can provide your body with the nutrients it needs to function optimally. In addition, staying active and getting enough sleep can also contribute to overall health during Ramadan.

2. To Avoid Dehydration

Dehydration can be a major concern during Ramadan, particularly for those living in warmer climates or who engage in physical activity during the day. To avoid dehydration, it’s important to consume plenty of water and hydrating fluids during non-fasting hours, as well as eating foods with high water content like fruits and vegetables. Avoiding caffeinated and sugary drinks can also help prevent dehydration, as these can actually contribute to fluid loss.

3. To Promote Spirituality

While fasting during Ramadan is primarily a spiritual practice, certain dietary habits can also help promote spirituality during the month. This includes eating modestly and avoiding overindulgence, as well as being mindful of the foods you consume and their impact on your body and mind. Additionally, incorporating foods that are traditionally associated with Ramadan and Islamic culture, like dates and certain spices, can help connect you to the spiritual significance of the month.


In conclusion, it is important to be mindful of what you eat during Ramadan. Avoiding fried foods, processed foods, sugary foods, and high-salt foods can help you stay healthy, hydrated, and spiritually connected during this holy month. Instead, choose whole foods, lean proteins, and natural sweeteners to support your body and mind throughout the day.

External Links:

  1. “Healthy Eating During Ramadan” by the British Nutrition Foundation: https://www.nutrition.org.uk/healthyliving/hewathome/ramadanhealth.html
  2. “How to Stay Healthy During Ramadan” by Healthline: https://www.healthline.com/nutrition/ramadan-health-tips
  3. “Ramadan Nutrition and Hydration Tips” by the Academy of Nutrition and Dietetics: https://www.eatright.org/health/wellness/holidays-and-celebrations/ramadan-nutrition-and-hydration-tips

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