For suhoor, eat slow-release starchy food such as oats or wholegrain bread with some protein like eggs, yogurt or beans, and plenty of fluid, while going easy on salt. For iftar, start with dates and water, follow with something light and hydrating such as soup, then sit down to a balanced main meal, keeping fried food and sweets to a smaller share of the table. That is the shape of the advice from the British Nutrition Foundation, the British Dietetic Association and the World Health Organization, and it leaves plenty of room for the feast.
Because Ramadan compresses a day's eating into the hours of darkness, what you choose matters more than usual. As the British Nutrition Foundation puts it, you only have a relatively short time each day to take in all the nutrients and fluids your body needs.
What is the best thing to eat for suhoor?
Suhoor is the meal that carries you to sunset, so build it around food that releases energy slowly.
- Wholegrain starch. The BNF recommends high fibre or wholegrain varieties such as oats, wholegrain breads or wholegrain low sugar breakfast cereals, which can help keep you feeling fuller.
- Protein. It suggests adding protein-rich foods like eggs or beans. A dietitian at Hamad Medical Corporation in Qatar recommends eggs with oatmeal, plus a serving of yogurt, laban or milk and a cup of fresh vegetables or fruit.
- Water-rich food. WHO's country office in Bangladesh suggests homemade soup, vegetables and fruits such as cucumber, lettuce, tomato and watermelon at both meals.
Two things to avoid. First, salt: the BNF advises skipping hard cheese, processed meats, olives and pickles for suhoor because they can leave you thirsty during the fast. Second, the urge to stockpile: the Hamad dietitian's advice is to resist trying to make up for the food you will be missing by overeating.
And don't skip it. WHO calls suhoor the meal that gives energy for the whole day until iftar, and the BDA suggests eating it as close as possible to sunrise.
Why do Muslims break the fast with dates?
It is the Prophet's example. In a hadith narrated by Anas ibn Malik and recorded in Sunan Abi Dawud 2356, "The Messenger of Allah (ﷺ) used to break his fast before praying with some fresh dates; but if there were no fresh dates, he had a few dry dates, and if there were no dry dates, he took some mouthfuls of water." In Jami' at-Tirmidhi 695, the Prophet is reported to have said that whoever does not find dates should break the fast with water, "for it is purifying."
The BDA notes that, commonly, Muslims start with three dates (or an odd number) with a glass of water, following the Prophet's example.
Nutritionally it is a good start too. The BNF says dates contain fibre, natural sugars and minerals like potassium, copper and manganese, and suggests other dried fruit such as apricots, figs or prunes for variety. It also notes that in many South Asian cultures, fresh fruit is a traditional way to break the fast. NHS advice is to balance dates with protein and healthy fats to avoid sugar spikes.
What should you eat first at iftar?
Rehydrate, pause, then eat. The BNF suggests that when you first break the fast you drink plenty of fluid and opt for low-fat, water-rich foods, such as soup or yogurt. Aspetar, the Doha sports medicine hospital, describes a culturally familiar pattern: break the fast with water and a small portion of dates, pause briefly (e.g., for prayer), then consume the main meal.
The BDA likes to open with fibre: fattoush, dhal, salad, or tabbouleh. Those are some of the best dishes on any iftar table anyway.
How do you build a balanced iftar plate?
Think of the whole table, not a single plate. The BNF's example is fish, meat or pulse-based curries including plenty of vegetables, served with rice, chapattis and yogurt, which between them cover all the key food groups. It also suggests cooking with unsaturated oils like vegetable or olive oil rather than ghee or palm oil.
The Hamad dietitian recommends building iftar around whole grain starches, brown rice or potatoes, brown pasta, lean meat, fish or poultry, and raw or cooked vegetables, with fruit for dessert, and choosing dishes that are baked, grilled, steamed or stewed. Our view: a slow-cooked stew, a tray of roast vegetables and a big bowl of herby salad make a more generous spread than a mountain of fried snacks, and you will feel better at taraweeh.
Can you still have samosas and sweets?
Of course. It is a celebration, and nobody's iftar should feel like a diet. The advice is about proportion, not prohibition. The BNF suggests you limit the amount of fatty foods such as deep-fried samosas and sugary foods and drinks, and the Hamad dietitian says rich pastries and sweet desserts should be eaten in small portions.
Some easy swaps from the BDA:
- Use air-fryer or bake samosas, shallow-fry instead of deep-frying, and grill or bake meat and chicken.
- Choose milk-based desserts such as basbousa, yogurt, or dates and milk.
- Reduce the sugar, honey or molasses in lassi and jallab.
NHS advice is that too many fried and sugary foods may leave you feeling tired and sleepy. Aspetar's guide has two practical ideas for long evenings at someone's house: use smaller plates and pause between servings, and bring a shared plate of fruit, cut vegetables, nuts and yogurt-based dips. WHO adds the simplest one of all: eat slowly, as large amounts eaten quickly may cause heartburn and discomfort.
How much water should you drink between iftar and suhoor?
NHS advice is to aim for at least six to eight glasses of water between iftar and suhoor, and to avoid caffeinated drinks like coffee and tea, which can increase the risk of further dehydration. It notes that most people who fast will experience mild dehydration, which can cause headaches, tiredness and difficulty concentrating.
Spread it out. The BDA advises you to split liquids evenly, as a large amount at once can reduce appetite. It also suggests cutting down on caffeine in the week before Ramadan starts to minimise headaches in the early days of fasting. If you train during the month, our guide to exercising while fasting covers the extra fluid you will need.
Eat like this and the month gets easier as it goes: steady energy through the day, an iftar you can linger over, and enough left in the tank for the late nights that make Ramadan what it is. For more ideas for the table, browse our recipes.
Edited by Jeloni, editor-in-chief. Researched and drafted with AI assistance; every fact in this article was checked against its sources.
