The holy month of Ramadan holds special significance for Muslims worldwide. Iftar is an essential part of fasting. Usually, we start Iftar by drinking water or a refreshing drink. After that, we can break our fast with dates or easily digestible carbohydrates, such as yogurt with flattened rice (dahi-chira), molasses pudding, oatmeal, or chia pudding. These foods provide instant energy and help keep the stomach cool. You can also mix nuts and fruits with them according to your preference.
Many of us love to eat deep-fried foods like chickpeas, onion fritters (piyaju), and eggplant fritters (beguni) immediately after drinking water. However, consuming these oily, fatty foods right after fasting all day can cause acidity, stomach pain, heart palpitations, and an increase in harmful fats in the blood. Moreover, they are high in calories and contribute to weight gain.
For Iftar, it’s important to consume foods that provide essential nutrients efficiently. Here are some energy-boosting food options:
To start Iftar:
- Yogurt, red flattened rice, banana, nuts, and dates—either mixed together or consumed separately
- Easily digestible foods such as fruit juices, smoothies, or other liquid-based foods
After Maghrib Prayer or 1–2 Hours Later:
- Haleem is a very nutritious dish as it is a good source of carbohydrates, protein, and healthy fats.
- Boiled chickpeas, puffed rice, tomatoes, and cucumbers, along with one or two selective fried items like onion fritters (piyaju) or potato chops, cooked with minimal oil.
- Vegetable and chicken or egg soup, which is rich in protein, vitamins, and minerals.
- Fruit salad, which helps keep the body hydrated and provides essential nutrients.
Some people experience constipation during fasting. To prevent digestive issues, consuming basil seeds (tokma), psyllium husk (isabgol), and fresh fruit juice can help. Keeping the body hydrated is essential to avoid dehydration. After fasting all day, it is best to eat slowly and chew food well rather than overeating in one go. This will help maintain good health and prepare the body for the next day’s fast.
Lazina Islam Chowdhury, Nutritionist, People’s Hospital, Malibagh, Chowdhurypara, Dhaka
