Healthy eating, guiding patients & colleague support for Ramadan

How does the body respond to fasting at first?   

During fasting hours, the body initially relies on stored carbohydrates for energy. As these are used up, fat stores are used instead, and the kidneys work to conserve water. But fluid loss through respiration, perspiration, and other bodily functions continue. This can lead to mild dehydration, commonly causing headaches, fatigue, and difficulty concentrating.  

These symptoms are usually manageable, but severe dehydration (think dizziness, confusion, or fainting) needs immediate action and rehydration with water, sugar, and salt.

What can people expect from halting caffeine intake? 

Caffeine withdrawal can also trigger headaches and irritability, especially in those used to frequent teas or coffees. Over time, the body adapts, but reducing caffeine intake leading up to Ramadan can ease the transition.

Staying hydrated and feeling less tired 

Rehydrating effectively after Iftar is important to replace vital lost fluids. Encourage patients to:   

• Spread fluid intake evenly from Iftar to Suhoor, instead of large amounts at once.   

• Prioritise water, herbal teas (without caffeine, be sure to check), or diluted fruit juices, while minimising caffeinated or sugary drinks.   

• Include hydrating foods like soups, stews, and water-rich fruits (melon and oranges).   

• Limit salty foods, as they can exacerbate dehydration. Processed foods, sauces, and pickles should be eaten in moderation, with herbs and spices used more instead. 

Boosting energy and feeling nourished 

Fasting disrupts usual eating patterns

, so making nutrient-dense choices is key to keeping energy levels in check. To do this, following these guidelines (or similar) can be helpful:   

• Break the fast with dates and water, followed by a balanced meal containing lean protein, complex carbohydrates, and healthy fats.   

• Choose high-fibre foods like wholegrains, lentils, vegetables, and nuts to support digestion and prevent constipation.   

• Incorporate protein sources like eggs, fish, and yoghurt at Suhoor to stay feeling full. 

• Make sure you have the right vitamin and mineral intake through a varied diet, while also considering supplements (especially for Vitamin D) 

Managing weight fluctuations   

Ramadan often brings changes in weight, depending on dietary habits. To support healthy weight maintenance:   

• Advise against excessive fried or high-sugar foods, which can contribute to weight gain. Air frying, grilling, or steaming are preferable alternatives to deep frying.   

• Encourage a ‘little and often’ approach by dividing Iftar into two or three smaller meals to support digestion and prevent overeating.   

• Suggest calorie-dense additions for those experiencing unintentional weight loss, such as full-fat dairy in smoothies, peanut butter on dates, or tahini in hummus.   

Preventing and managing constipation   

Dietary adjustments during Ramadan can affect bowel habits. To help prevent constipation: 

• Recommend a fibre-rich diet, including fruits, vegetables, wholegrains, and pulses.   

• Stress the importance of enough hydration to support digestion.   

• Encourage light physical activity, like walking or stretching, to aid bowel movement.   

Supporting colleagues during Ramadan   

Awareness and small adjustments can make a significant difference in supporting colleagues observing Ramadan. You should be:   

• Flexible in scheduling meetings or appointments around prayer times where possible.   

• Recognise that fasting may cause lower energy levels, especially in the first week. 

• Make sure colleagues can access designated quiet spaces for prayer. 

• Encourage and reinforce an inclusive environment, where colleagues feel supported in balancing work and Ramadan commitments  

Being culturally aware around Eid celebrations  

Eid-al-Fitr marks the conclusion of Ramadan, bringing together family and friends in celebration. Being mindful of cultural traditions, and extending greetings such as ‘Eid Mubarak’ (meaning ‘blessed feast or festival’) to those taking part (if you feel comfortable to do so) makes team dynamics feel more close-knit and supportive.  

By staying informed on the physiological effects of fasting and adjusting practical advice to best match these, you help support patients (and colleagues) during Ramadan for the better. 

For a factsheet on managing your health during this period, directly from the British Muslim Medical Association, click here.