IGU’s Balanced Nutrition Alert for Ramadan: “The Keyword for a Healthy Ramadan Is Balance”

With the start of Ramadan, the effects of prolonged fasting and altered meal patterns on the body have once again come to the forefront. It is emphasized that maintaining metabolic balance during fasting, sustaining energy throughout the day, and ensuring weight control require a consciously structured nutrition plan. Istanbul Gelisim University, Faculty of Health Sciences, Department of Nutrition and Dietetics Chair Assoc. Prof. Hatice Merve Bayram provided assessments on the fundamental principles of healthy eating during Ramadan. Noting that prolonged fasting, changes in meal timing, and restricted fluid intake require careful planning, Assoc. Prof. Bayram stated, “During Ramadan, prolonged fasting, changes in meal patterns, and restricted fluid intake necessitate carefully structured nutrition planning. In this period, conscious planning of suhur and iftar meals is of great importance to both preserve metabolic balance and sustain energy throughout the day.”

“Suhur Forms the Foundation of Daily Energy”

Emphasizing that the suhur meal should not be skipped, Assoc. Prof. Bayram said, “Suhur is the main meal that forms the foundation of daily energy and lightens the metabolic load. When suhur is skipped, blood sugar drops more quickly, and fatigue and loss of concentration increase. For this reason, it is strongly recommended that suhur be consumed. At suhur, whole-grain products, adequate protein sources, and healthy fats should be preferred. Foods high in fiber delay gastric emptying, extend the feeling of fullness, and reduce blood sugar fluctuations. Excessively salty and processed products should be avoided, as such foods increase the sensation of thirst during the day.”
Emphasizing that turning to big and fatty foods with the aim of staying full is not the right approach, Assoc. Prof. Bayram stated, “Choosing big and fatty meals to stay full can increase discomfort. Fried foods, pasta, rice, salty foods, and processed meat products can lead to thirst and stomach problems. Therefore, soup, olive oil dishes prepared with minimal fat, or light breakfast options should be preferred.”

Rapid and Excessive Consumption at Iftar Poses Risks

Drawing attention to common mistakes made at iftar, Assoc. Prof. Bayram said, “One of the most common mistakes at iftar is consuming food too quickly and in large quantities. This can lead to blood sugar fluctuations and stomach problems following prolonged fasting. Iftar should begin with water, followed by a small portion of dates or olives and a light soup. Taking a 10-15 minute break before proceeding to the main course helps satiety signals form and maintains weight balance. Soup, meat and vegetable dishes, legumes, lean red meat, chicken, or fish can be included as protein sources. Alongside these, moderate amounts of rice, pasta, or pastry can be consumed. In meal preparation, frying methods should be avoided, solid fats should not be used, and portions should not be excessively large.”
Noting that consuming legumes 1-2 times per week will increase plant-based protein and fiber intake, Assoc. Prof. Bayram stated, “Consuming salads and fruits contributes to vitamin and mineral intake, while the dietary fiber they contain helps regulate bowel movements. This approach plays a supportive role in preventing digestive issues that can be common during Ramadan. If dessert consumption is planned, milk-based or fruit-based alternatives should be preferred over syrup-soaked sweets.”

“At Least 1.5-2 Liters of Water Between Iftar and Suhur”

Emphasizing that fluid intake should not be neglected during Ramadan, Assoc. Prof. Bayram said, “One of the most common mistakes during Ramadan is insufficient fluid intake. Between iftar and suhur, at least 1.5–2 liters of water should be consumed. Fluid needs should not be met solely with tea and coffee. Excessive caffeine consumption can increase fluid loss. Carbonated drinks contain excessive amounts of sugar and can lead to stomach gas complaints. Instead of overly sugary drinks, water, mineral water, unsweetened compote, and herbal teas should be preferred.”

Warning for At-Risk Groups and Weight Control

Stating that individuals with chronic conditions should exercise caution, Istanbul Gelisim University Faculty of Health Sciences Department of Nutrition and Dietetics Chair Assoc. Prof. Hatice Merve Bayram said, “Individuals with chronic conditions such as diabetes, hypertension, kidney disease, and stomach disorders should consult a healthcare professional before fasting. For individuals with diabetes, an individualized nutrition plan is essential for blood sugar regulation. When the eating pattern during Ramadan is not properly planned, both unwanted weight gain and uncontrolled, rapid weight loss can occur. Paying attention to some basic principles is sufficient to maintain metabolic balance.”
Also listing recommendations for weight control, Assoc. Prof. Bayram stated, “Portion awareness should be developed. The amount of vegetables and salad should be increased, and energy-dense main dishes should be consumed in measured portions. Whole-grain products should be preferred over white bread and refined grains. Dessert consumption does not have to be completely prohibited; however, frequency and portion control are important. Small portions of milk-based or fruit-containing desserts should be preferred 2-3 times per week. Planning dessert 1–2 hours after iftar rather than immediately afterward is more appropriate for digestion. Mindless snacking between iftar and suhur is one of the most important causes of weight gain. Instead of high-calorie snacks, balanced options such as yogurt, kefir, fruit, or raw nuts should be preferred. Insufficient protein intake can lead to muscle loss. At suhur, eggs and dairy products should be consumed; at iftar, adequate protein should be provided through meat, chicken, fish, or legumes.”
Also touching on physical activity and sleep patterns, Assoc. Prof. Bayram said, “A brisk 20-30 minute walk after iftar supports digestion and contributes to energy balance. Intense exercise should be avoided during prolonged fasting periods. Insufficient sleep can affect appetite hormones and increase the tendency to overeat. For this reason, regular and adequate sleep is an important part of weight control.”
Noting that when consciously planned, Ramadan can provide both spiritual and physical benefits, Assoc. Prof. Hatice Merve Bayram concluded her remarks by stating, “The keyword for a healthy Ramadan is balance.”
According to experts, for a healthy Ramadan, conscious meal planning, increased fluid intake, and portion control are of great importance. It is emphasized that a balanced approach both preserves metabolic health and supports weight control.