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Ramadan nutrition tips


During the month of Ramadan, changes in the number and order of meals and the foods consumed adversely affect our body composition and health. In addition, with the decrease in the number of meals and the body going out of its habitual nutritional rhythm, changes such as weakness, decreased blood pressure, drowsiness, irritability, carelessness, indigestion, swelling, souring and weight gain can be observed.


Since the body will be hungry for 16-17 hours, it is necessary to organize both sahur and iftar with foods that will keep you full for a long time (oatmeal, chia seeds, muesli, dried fruits, apples, nectarines).

Rule 1: For the physiological needs of the body, it is important to get up at sahur, sahur time. Although the most important food of sahur is eggs, using milk or yogurt next to eggs keeps you fitter during the day. In sahur, fibrous foods; It is recommended to use oatmeal, oat bran, chia seeds, and you can put a teaspoon into the milk. Consuming beverages such as sugar-free lemonade, compote, linden, fennel, lemon balm, chamomile instead of black tea and coffee at sahur will ensure that you do not feel thirsty during the day.

Rule 2: In order not to gain weight in Ramadan, eat your iftar meal by dividing it into three. We start with a liquid meal such as soup or tzatziki to start the pre-digestion. We take a break for 10-15 minutes while we drink our fennel tea. Now the stomach is ready for digestion. We do not suffer from bloating and cramps.

In the second part of iftar, eat meat, salad, a slice of brown bread / a square of pita OR legumes/vegetables, yoghurt, brown bread/a square of pita and take a walk one hour later, and two hours after iftar, make a meal containing fiber and calcium and make fruit + ayran/ kefir. We are ending the (variable) iftar. We do not forget to drink at least 2 liters of water and a mineral water in a sip between iftar and sahur. Warning; The most common problems encountered in Ramadan are reflux and constipation, which is defined as the escape of stomach acid into the esophagus. In order to prevent reflux, one should avoid the intake of beverages with excessive caffeine content such as tea, coffee, cocoa, chocolate, etc. Apart from that, those who have constipation problems should consume more fiber foods. For this, fruit and vegetable consumption should be increased, whole wheat and rye bread should be consumed, and water consumption should be increased.


People with health problems such as diabetes, high blood pressure and heart diseases should not fast without consulting a doctor; Those who want to fast should create their diet under the control of a dietitian.



Sample menu:




1 date/ 2 dried apricots

1 bowl of soup



15 minutes later


1 portion of vegetable meal (without water)

Grilled white meat (chicken, fish, turkey) up to 2 meatballs

1 bowl of yogurt

1 thin slice of brown bread

Salad (low fat)


2 hours later


1 serving of fruit

1 glass of buttermilk




1 glass of water Milk

1 boiled egg

2 matchboxes of feta cheese

5 olives

Tomatoes – Cucumbers (without oil)

1 thin slice of brown bread

1 serving of fruit


Note: Try to consume your sahur meal slowly over 1 hour.


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