Diet & Ramadham

Dr. Farouk Haffejee

Islamic Medical Association of South Africa - Durban

Source: Jamiatul Ulama (Kwazulu-Natal)

During the holy month of Ramadhan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining. However, if one is over-weight, Ramadhan is an ideal time to normalise one's weight.

In view of the long hours of fasting, we should consume slow digesting foods including fibre containing-foods rather than fast-digesting foods.

Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours

Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour, whole/brown rice, etc. (called complex carbohydrates)

Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).

Fibre-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.

The foods eaten should be well-balanced, containing foods from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems.

AVOID

Fried and fatty foods.

Foods containing too much sugar.

Over-eating especially at sehri.

Too much tea or coffee at sehri.

Smoking cigarettes. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadhan. Smoking is unhealthy and one should stop completely

EAT

Complex carbohydrates at sehri so that the food lasts longer making you less hungry.

Haleem is an excellent source of protein and is a slow-burning food.

Dates are excellent source of sugar, fibre, carbohydrates, potassium and magnesium.

Almonds are rich in protein and fibre with less fat

Bananas are a good source of potassium, magnesium and carbohydrates.