Fasting in Ramadan: A Health Guide from Medical Sources — Science-Based Tips for Everyone

Editorial note: This guide was checked against guidance from the World Health Organization (WHO EMRO), the Saudi Ministry of Health, and the New England Journal of Medicine on 2026-07-08. The content is for general education and does not replace consulting a doctor.

Did you know that regular fasting can improve insulin sensitivity and reduce inflammation in the body? This is not just a popular saying; it is the result of research published in respected medical journals. But that does not mean fasting in Ramadan is healthy automatically for everyone. The answer depends on your age, health, and how you eat at suhoor and iftar. In this guide we present healthy Ramadan tips based on scientific evidence, not folk recipes.

Healthy fasting begins with understanding how the body works. When you abstain from food and drink for hours, the body begins to use its glucose stores, then fats, and then starts producing "ketones," an alternative fuel for the brain. This process is known as metabolic adaptation, and it is the reason for the potential benefits of fasting. But if you break your fast with heavy meals and sugary drinks, you cancel out these benefits and put your body under additional stress.

In this article we explain fasting and health from a scientific perspective. We discuss healthy suhoor and healthy iftar, and provide guidance for special cases such as diabetes, pregnancy, and older adults. Everything we say here is based on recommendations from the World Health Organization, the UK's National Health Service (NHS), and Saudi and UAE health authorities.

Healthy Suhoor: Fuel for the Day

Suhoor is the most important meal in Ramadan. If you eat the wrong suhoor, you will suffer from thirst, fatigue, and lack of concentration. If you eat a healthy suhoor, you will feel energy and focus until iftar.

What Should Suhoor Include?

  • Complex carbohydrates: oats, brown bread, and brown rice. These foods release energy slowly, preventing blood sugar drops.
  • Protein: eggs, low-fat cheese, yoghurt, and beans. Protein gives a feeling of fullness for longer hours.
  • Healthy fats: avocado, nuts, and olive oil. These help with metabolic stability.
  • Fibre: vegetables, fruit, and legumes. Fibre slows digestion and prevents constipation.
  • Water: drink 2–3 glasses of water with suhoor, and avoid drinks that increase urination such as tea and coffee.

What to Avoid at Suhoor

  • Fried and fatty foods: cause heartburn and thirst.
  • Sugary drinks: raise sugar quickly and then cause it to crash, leading to tiredness.
  • Excess salt: pickles, processed meats, and salty cheeses increase thirst.
  • Tea and coffee: increase urination and lead to dehydration.

Healthy Iftar: How to Break Fast Without Fatigue

Many people make a double mistake: they begin with dates and water (which is good), then eat a huge iftar meal within minutes (which is harmful). The stomach has not been used to food for 16 hours of fasting, and overeating causes heartburn, fatigue, and blood sugar disturbance.

Ideal Iftar Steps

  1. Dates and water: start with 3–4 dates and a glass of water. Dates contain simple sugar that restores energy quickly, and water restores hydration.
  2. Soup: a light soup or vegetable broth prepares the stomach for food and provides fluids and vitamins.
  3. Prayer: take a break between iftar and dinner. This gives the stomach and brain time to adjust.
  4. Main meal: after 30–60 minutes, eat a balanced meal. Half should be vegetables, a quarter protein, and a quarter complex carbohydrates.
  5. Dessert: if you want dessert, reduce the amount and eat it after dinner, not before. This prevents a sugar crash.

What to Avoid at Iftar

  • Overeating fried foods and sweets: cause weight gain and blood sugar spikes.
  • Drinking large amounts of water at once: burdens the stomach and reduces water absorption.
  • Sleeping immediately after iftar: causes acid reflux and weak digestion.

Fasting and Health: Benefits and Risks

Fasting has benefits supported by scientific evidence. A study published in the New England Journal of Medicine found that intermittent fasting can improve blood pressure, blood sugar levels, and heart health. Other studies suggest that fasting stimulates "autophagy," a process in which the body removes damaged cells and recycles them.

But these benefits stop when we talk about special cases. Fasting and health are not automatically compatible in every situation. If you suffer from a chronic disease, you should consult medical sources before Ramadan. Do not be among those who believe fasting is a "cure" for everything. This belief can be dangerous.

Special Cases: Diabetes, Pregnancy, and Older Adults

Diabetes

People with type 1 diabetes should not fast except under direct medical supervision. People with type 2 diabetes can fast in many cases, but blood sugar must be monitored continuously. Medication and insulin doses should be adjusted under medical supervision. Eating a healthy suhoor and a balanced iftar helps stabilise blood sugar. The gap between an acceptable blood-sugar level at iftar and the same level several hours later is what separates a healthy fasting day from a dangerous one.

Pregnancy and Breastfeeding

A pregnant woman may fast if she is in good health, but she should be aware of warning signs: dizziness, persistent headache, and reduced foetal movement. Breastfeeding requires extra calories, so suhoor and iftar meals must be nutrient-dense. An NHS study indicates that pregnant women who fast should drink 3–4 litres of water between iftar and suhoor.

Older Adults

Older adults can fast if their health is stable, but they should be cautious of dehydration. Retaining water becomes harder with age, so adequate fluids must be taken during the iftar period. Medications that need to be taken with food must also be monitored, and medical sources should be consulted about adjusting the schedule.

General Healthy Ramadan Tips

  • Do not skip suhoor: suhoor is the fuel of the day. Skipping it means long hours of hunger, thirst, and fatigue.
  • Exercise lightly: light exercise before iftar or an hour after it is beneficial. Avoid intensive exercise during daylight hours.
  • Sleep well: lack of sleep weakens immunity and increases hunger. Try to get 6–7 hours of interrupted sleep.
  • Avoid smoking: some people smoke more after iftar. This is very harmful and cancels out the benefits of fasting.
  • Take vitamin D: if you do not get sun exposure during Ramadan, consider a vitamin D supplement after consulting medical sources.

Frequently Asked Questions

1. Can people with diabetes fast during Ramadan?

Yes, but under medical supervision. People with type 2 diabetes can fast in many cases, but medication must be adjusted and blood sugar monitored continuously.

2. What is the best food for suhoor?

Oats with milk and nuts, eggs, avocado, vegetables, and plenty of water. Avoid fried foods, sugary drinks, and excess salt.

3. Does fasting lead to muscle loss?

Not if the diet is balanced and contains adequate protein. However, excess sweets and low protein intake can lead to loss of muscle mass.

4. How many litres of water should be drunk during Ramadan?

2–3 litres between iftar and suhoor. Do not drink it all at once; divide the amount over the available hours.

5. Is it possible to fast in summer?

Yes, but hydration and healthy suhoor are important. Avoid going out during peak heat hours, and wear light-coloured, light clothing.

Sources

  1. WHO EMRO — Stay Healthy During Ramadan — World Health Organization (Eastern Mediterranean Region) recommendations on fasting and special cases such as diabetes and pregnancy.
  2. NHS — Eat Well — general healthy eating guidance from the UK's National Health Service.
  3. Saudi Ministry of Health — Ramadan Health — official awareness content from the Saudi Ministry of Health.
  4. New England Journal of Medicine — Effects of Intermittent Fasting on Health, Aging, and Disease — scientific review on intermittent fasting and its metabolic effects.

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