During the Holy month of Ramadan, our Diet should not differ very much from our Normal diet and should be as simple as possible.
- In view of the long Hours of Fasting, we should consume slow digesting foods including fibre containing-foods rather than fast-digesting foods.
1) Slow-Digesting Foods are foods that contain Grains and Seeds like:
- Barley
- Wheat
- Oats
- Millet
- Semolina
- Beans
- Lentils
- Wholemeal flour
- Unpolished rice
2) Fast-Burning Foods are foods that contain sugar, white flour, bread etc.
3) Fibre-Containing Foods are:
- Whole wheat, grains and seeds
- Vegetables like green beans, peas, sem (papry), spinach, and other herbs like methie, the leaves of beetroot, fruit with skin, dry fruits especially dried Apricots, Figs and Prunes, Almonds, etc.
AVOID
- Fried and fatty foods.
- Foods containing too much sugar.
- Too much Tea at sehri
- Smoking cigarettes
DRINK
- As much Water or Fruit juices as possible between Iftar and bedtime so that your body may adjust fluid levels in time.
HEALTH CONDITIONS AND REMEDIES
CONSTIPATION
Causes: Too much Refined foods, too little water and not enough fibre in the diet.
Remedy: Avoid excessive Refined foods, increase water intake, use whole wheat flour when making roti.
INDIGESTION AND WIND
Causes: Over-eating. Too much fried and fatty foods, spicy foods, and foods that produce wind e.g. cabbage, lentils, carbonated drinks.
Remedy: Do not over-eat, drink fruit juices. Avoid fried foods.
LETHARGY AND LOW BLOOD PRESSURE
- Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale appearance and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the afternoon.
Causes: Too little fluid intake, decreased salt intake.
Remedy: Keep cool, increase fluid and salt intake.
HEADACHE
Causes: Caffeine and Tobacco-withdrawal, lack of sleep, hunger usually occur as the day goes by and worsens at the end of the day. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar.
Remedy: Cut down Caffeine and Tobacco slowly starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted. Reorganise your schedule during the Ramadan so as to have adequate sleep.
LOW BLOOD SUGAR
- Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), unable to perform physical activities, headache, palpitations are symptoms of low blood sugar.
Causes in Non-Diabetics: Having too much Sugar i.e. Refined Carbohydrates especially at suhur (sehri). The body produces too much Insulin causing the Blood Glucose to drop.
Remedy: Limit sugar-containing foods and drinks.
Caution: Diabetics may need to adjust their Medication in Ramadan, consult your doctor.
MUSCLE CRAMPS
Causes: Inadequate intake of Calcium, Magnesium and Potassium foods.
Remedy: Eat Foods rich in the above Minerals e.g. Vegetables, Fruit, Dairy products, Meat and Dates.
PEPTIC ULCERS, HEART BURN AND GASTRITIS
- Increased Acid levels in the Empty Stomach in Ramadan aggravate the above conditions. It presents as a burning feeling in the stomach area under the ribs and can extend upto the throat. Spicy foods, coffee, and Cola drinks worsen these conditions.
Remedy: Avoid spicy foods, coffee, carbonated drinks etc.,
KIDNEY STONES
- Kidney stones may occur in people who have less liquids to drink. Therefore, it is essential to drink extra liquids so as to prevent stone formation.