As the Holy Month approaches, questions around fasting, energy and nourishment naturally come to the forefront. Beyond meal planning and recipes, Ramadan invites a more intentional relationship with food, one rooted in awareness, balance and respect for the body’s needs. How we eat at suhoor, how we break our fast, and the mindset we carry throughout the day can all shape not just our physical wellbeing, but our emotional and mental experience of the month.
In this conversation, Rola Ghaddar, Dubai-based nutritionist and certified intuitive eating counsellor, shares a grounded and compassionate approach to fasting. From managing energy levels and hydration to navigating traditional iftars without guilt or deprivation, she offers practical guidance designed to support both body and soul. Rooted in intuition rather than restriction, her insights reframe Ramadan not as a test of endurance, but as an opportunity for nourishment, reflection and deeper self-connection.
Ramadan is a time of spiritual and physical reset. From a nutritionist’s perspective, what is the best mindset to have when fasting during Ramadan?
The best mindset during Ramadan is to reconnect with its true essence. Fasting isn’t simply about abstaining from food for long hours and then feasting at iftar. It’s about fasting from what no longer serves us. It’s an invitation to slow down, turn inward, and nourish both body and soul. I always encourage people to remind themselves of their why. Why are you fasting? What do you hope to cultivate during this month? What purpose does it serve for you?
Ramadan was never meant to be about obsessing over food or pursuing weight loss. It’s about intention, awareness, and nourishment on a deeper level. Setting a clear intention for the month gives meaning to the experience and anchors you throughout the journey.
Many people struggle with energy levels while fasting. What is the best way to prepare the body for a full day of fasting?
Supporting energy levels during Ramadan starts with preparation:
- Gradually reducing caffeine intake before Ramadan helps minimise withdrawal symptoms in the first days of fasting.
- Having a nourishing suhoor provides steady energy throughout the fasting hours.
- Hydrating well the night before and at suhoor is equally important, as dehydration is a common cause of fatigue.
- Prioritising sleep can make a noticeable difference in daily energy.
What does an ideal Suhoor look like and which foods help keep us full and energised for longer?
Suhoor is all about choosing foods with staying power- meals that take longer to digest, keep you full and satisfied for longer. This means prioritising a balance of protein, fibre, and healthy fats, which help support steady energy and prolonged fullness throughout the fasting hours. Examples include: eggs with vegetables, Greek yoghurt with oats and nuts, Labneh with olive oil and whole-grain bread, chia pudding made with milk and seeds and oatmeal with banana and peanut butter. Adding food that is high in potassium (bananas, dates, leafy greens, yoghurt, and avocado) can also help reduce thirst during the day.
Are there common Suhoor mistakes you see people make that leave them feeling tired or overly hungry during the day?
The most common suhoor mistakes include skipping suhoor altogether, not drinking enough water, and relying on high-salt or heavily fried foods. These choices can increase thirst, disrupt energy levels, and make fasting feel more challenging throughout the day.
When it comes to Iftar, what is the healthiest way to break the fast without shocking the body?
Breaking the fast with dates and water helps gently balance blood sugar levels and reduce intense hunger after a long day of fasting. Taking a moment to pause and take a deep breath can also help relax the nervous system and shift the body into a more relaxed, digestive state. Following this with a warm soup supports digestion and allows the body to ease back into eating after many hours without food.
Dates are traditionally used to break the fast. How many are ideal, and why are they beneficial?
Dates have a long-standing tradition of being used to break the fast, following the Sunnah of the Prophet, who would break his fast with dates and water. From a nutritional perspective, dates are also an ideal first food after fasting. Having 1–3 dates provides a quick source of natural sugars that gently raise blood sugar levels after a long day without food, helping to reduce dizziness and intense hunger. Dates are rich in fibre, which supports digestion, as well as potassium and magnesium, which help with hydration, muscle function, and overall energy balance. Their natural sweetness and nutrient density make them easy to digest and grounding for the body before moving on to the main meal.
Many Ramadan tables are full of fried and heavy foods. How can people enjoy traditional dishes while still eating mindfully?
What helps the most is honouring both satisfaction and enjoyment while maintaining balance. You don’t need to deprive yourself of traditional or heavier foods, but it’s important to stay mindful and connected to your body. Eat slowly, take breaks during iftar, and stop when you feel comfortably full. If you eat past fullness and feel heavy, balance your next meal to feel good in your body. This approach allows you to enjoy your favourite dishes without overindulging or feeling uncomfortable, keeping both body and mind nourished throughout the month.
Hydration is a big challenge during Ramadan. What are your top tips to stay well-hydrated between Iftar and Suhoor?
- Make sure to drink water regularly from iftar until suhoor.
- Sip gradually rather than consuming it all at once- this helps your body absorb and benefit from the fluids more effectively.
- Include fruits and vegetables with high water content, such as cucumber, watermelon, berries, leafy greens, and celery, which also support hydration.
- Try hydrating with naturally hydrating drinks like coconut water, or add electrolytes to your water for variety and extra minerals.
- Keep a water bottle around .
For people who want to maintain their weight or avoid Ramadan weight gain, what are your top three nutrition rules to follow?
- Practice mindful eating: Eat slowly and take breaks during your meal to stay connected to your body and avoid reaching a state of uncomfortable fullness.
- Choose nourishing foods you enjoy: Focus on meals that satisfy both your body and your taste buds.
- Move your body gently: Any movement counts, from stretching to a short walk. It doesn’t need to be a full workout—just staying active supports energy and well-being during Ramadan.
Finally, what is one simple but powerful habit people can adopt during Ramadan to feel better, not deprived, and more connected to their bodies?
Gratitude is at the heart of Ramadan. Be thankful for your food, for the people you share it with, and for showing up for yourself. Appreciate the slow walk before iftar, the nourishing meal, the dessert you enjoyed, the mindful moments, and the small, everyday wins that often go unnoticed. Get a gratitude jar and write on a piece of paper one thing you’re grateful for every day.
By Lea Nouhra
