9 Ramadan Tips By The Experts

“Suhoor doesn’t have to be your biggest meal but your strongest,” says Zeina. “It should include a source of protein, fibre and slow carbs to help keep you energised, full and ready for the fasting day ahead.” She suggests overnight chia seed pudding with protein powder, nut milk, raspberries and a chopped date, or boiled eggs with avocado on sourdough toast. “A peanut butter and banana smoothie with vanilla protein powder and flaxseeds is also a great way to add extra fibre and keep you fuller for longer.” 

Heeral emphasises the importance of choosing nutrient-dense options. “A well-balanced Suhoor should include complex macronutrients with clean carbohydrates, lean protein, healthy fats and hydration to sustain energy throughout the day,” she explains. “Oats topped with nuts and fruit provide slow-releasing energy, while wholegrain toast with eggs and avocado balances protein and healthy fats to prevent energy crashes.” 

Rushing into a heavy meal after a day of fasting can lead to bloating and sluggishness. “My number one tip would be to eat slowly and chew your food properly,” says Zeina. “Digestion starts in the mouth and chewing helps break food down before it reaches the stomach. Try to chew each bite at least 12 to 15 times to help prevent bloating and indigestion.” 

She also advises against drinking too much liquid with meals. “Drinking large amounts of water during Iftar can dilute stomach acids and digestive enzymes, making it harder for your body to break down food. Instead, break your fast with a glass of water, then wait 20 minutes before drinking more.” 

Heeral recommends a gradual approach to eating. “Start with water and dates for quick, natural energy, followed by a light soup to warm up digestion before moving on to a balanced meal,” she says. “Avoid fried, processed or sugary foods, as they can cause bloating and leave you feeling lethargic. Adding probiotic-rich foods like yoghurt can also support gut health and boost immunity.”

Staying hydrated during Ramadan isn’t just about drinking more water – it’s also about what you eat. “Rather than overloading on water all at once, spread out your intake between Iftar and Suhoor,” says Zeina. “It’s also important to focus on hydrating foods like cucumber, watermelon and oranges, which naturally contain water and electrolytes.” Heeral agrees that electrolytes play a key role in hydration, energy and digestion. “Sodium, magnesium and potassium help drive water into cells, regulate muscle function and support stomach acid production. Without them, dehydration and fatigue set in faster,” she says. “Coconut water is a great natural source of electrolytes without excess sugar and spacing out your water intake, rather than drinking too much at once, can prevent bloating and help the body absorb fluids more effectively.” 

After a full day of fasting, the last thing your body needs is something that’s tough to digest. “Cooked vegetables, soups and warm meals are much gentler on the stomach and help prevent bloating and discomfort,” says Heeral. “After long hours without food, the body needs meals that are easy to break down.” 

Zeina agrees that raw vegetables can be problematic for digestion. “I always say that cooking your vegetables is like starting the digestion process outside of your body. The cooking process helps break down the tough fibres that can be difficult to digest. If you tend to get bloated after eating raw vegetables, opt for cooked ones instead.”

Rather than sitting down immediately after eating, a short walk can help regulate blood sugar and prevent bloating. “Even just 10 to 20 minutes of movement after Iftar can make a big difference,” says Heeral. “Walking supports digestion by encouraging gut motility, which helps food move through the system more efficiently.” 

Zeina also recommends incorporating herbal teas into your evening routine. “Ginger, fennel and peppermint tea can all help with bloating and gut motility. If you often feel sluggish after Iftar, a warm herbal tea can aid digestion and prevent discomfort.” 

Exercising while fasting can be challenging, especially when energy and hydration levels are low. “The best time to train is one to two hours after Iftar, when the body has been refuelled,” says Heeral. “Keeping workouts short and efficient – around 30 to 45 minutes – helps prevent excessive fatigue. At SIRO, we’ve introduced a dedicated Ramadan timetable to ensure our members who are fasting can train at optimal times.” 

Zeina emphasises the importance of listening to your body. “If you prefer to work out before Iftar, stick to low-intensity movement like walking, stretching or yoga. High-intensity workouts while fasting can lead to dizziness, muscle breakdown and fatigue,” she says. “The key is to prioritise form and recovery over intensity and to adjust your training routine to match your energy levels.” 

With late nights and early Suhoors, sleep schedules can become disrupted. “Quality matters more than quantity during Ramadan,” says Heeral. “Dimming the lights before bed, keeping your bedroom cool and limiting screen time can all help improve sleep.” A short 20-to-30-minute nap in the afternoon can also provide an energy boost without causing grogginess. 

Zeina suggests adding magnesium to your nighttime routine. “Magnesium helps relax the nervous system and promotes deeper sleep,” she says. “If you’re struggling to fall asleep after Iftar, taking magnesium or drinking chamomile tea can support better rest.” 

Skipping Suhoor might seem like a way to get more sleep, but it often leads to hunger spikes and overeating later in the day. “If you go from a late evening meal straight to Iftar the next day, you’re more likely to overeat or feel out of control at Iftar,” says Zeina. “Suhoor helps regulate blood sugar, manage stress and keep energy levels stable throughout the day.” 

Heeral adds that even something small is better than nothing. “If you struggle to eat early in the morning, a smoothie or a light meal with protein and fibre, like eggs on toast or Greek yoghurt with fruit, can still make a big difference in how you feel throughout the day.” 

Ramadan is a time of reflection, and taking a few moments to slow down can have a big impact on both physical and mental wellbeing. “Breathwork, meditation and sound healing can help reduce stress, improve digestion and support better sleep,” says Heeral. “When the nervous system is calm, the body functions more efficiently.” 

Zeina agrees that mindfulness can be a simple yet effective tool. “Even five minutes of deep breathing before bed can help the body unwind after a long day of fasting. Ramadan is a time for self-care as much as it is for discipline, so incorporating small rituals can make a big difference in how you feel.” 

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