Ramadan - This is how you get the nutrition you need without breaking the fast article image

Ramadan - This is how you get the nutrition you need without breaking the fast

Every year, Muslims celebrate the Islamic fasting holiday of Ramadan, which lasts about a month. Ramadan begins in the ninth month of the Muslim lunar calendar and ends with the feast of Eid al-Fitr.

Ramadan is an important holiday also in Sweden and the Nordic countries, because there are up to half a million people with a Muslim background living in Sweden today.

Nutrition during Ramadan

Meeting your nutritional needs during the fasting month of Ramadan, especially when it comes to keeping your energy levels and health stable, is important. Ramadan extends over about 30 days and means that you fast during the day when the sun is up, i.e. neither food nor drink is consumed during these hours. In the morning hours before sunrise, Suhoor, also called the dawn meal, is consumed and in the evening after the sun has set, Iftar begins. Iftar is called the evening meal when you break the fast by getting together and eating a big delicious dinner together.

It can be difficult to keep track of getting enough of all the nutrients during Ramadan because you eat fewer meals than usual and the routines look a little different. But there are many good tips and advice for how to think during Ramadan in terms of diet.

Read below for tips and inspiration!

Balanced Iftar and Suhoor:

Suhoor (before sunrise) and Iftar (after sunset) are two important meals during Ramadan. Make sure these meals are balanced and include a mix of carbohydrates, proteins and healthy fats. This helps keep blood sugar levels stable and provides long-lasting energy.

Choose complex carbohydrates:

Include foods with complex carbohydrates such as whole grains, vegetables and legumes. These provide a stable release of energy and help avoid rapid blood sugar fluctuations.

Protein-rich diet:

Proteins are important to provide long-lasting satiety and to support muscle health. Include sources such as lean meats, fish, eggs, dairy products, legumes and nuts.

Healthy fats:

Include healthy fats from olive oil, avocados, nuts and seeds. These fats contribute to a feeling of satiety and are important for nutrient absorption.

Avoid excessive sugar and fatty foods:

Avoid excessive intake of sugar and fatty foods, especially during Iftar, to avoid rapid blood sugar swings and overloading of the digestive system.


Drink enough water during the night and between meals to avoid dehydration. Avoid caffeine and sugary drinks, as these can lead to increased fluid loss. Fluid replacement is also good to supplement with.

Be careful with salt intake:

Reduce salt intake and avoid excessively salty dishes to avoid dehydration and high blood pressure.

Dietary supplements:

It is also possible to ensure the daily need for vitamins, minerals and other nutrients with the help of food supplements during Ramadan. Vitamins such as vitamin D and B vitamins can be good to supplement with on a daily basis at Suhoor or Iftar. Minerals such as magnesium are good to take in the evening before bedtime. Fatty acids in the form of the essential omega-3 are important to get regularly as the body cannot produce them on its own. A dietary supplement of omega-3 makes it easy to ensure the body's needs and can be taken at Suhoor or Iftar.

Vary your diet:

Try to include a variety of foods to ensure you get all the necessary nutrients. Vary your diet with different fruits, vegetables, different protein sources and carbohydrates.

Do all Muslims fast during Ramadan?

Fasting during Ramadan is one of the five pillars of Islam and is obligatory for all adult, healthy Muslims with no valid exceptions. But there are valid exceptions, groups that are not expected to fast during Ramadan.

These groups include children who have not yet reached puberty, people suffering from illness, elderly people who are adversely affected by fasting, pregnant or lactating women who may be adversely affected by fasting, travelers who are traveling long distances or are in a place where they are strangers and not used to fasting, can postpone fasting and make up for the missed days at a later time.

Why do you celebrate Ramadan?

Ramadan is the ninth month of the Islamic lunar calendar and is considered a holy month in Islam. The celebration of Ramadan has several religious and spiritual purposes:

Spiritual purification

Ramadan is considered a time of spiritual purification and self-discipline. By fasting from dawn to sunset, a devout Muslim abstains from food, drink and certain other physical pleasures. This helps them focus on spiritual aspects of life, practice self-discipline and strengthen their devotion to God, Allah.

Gratitude and compassion

By experiencing the hunger and thirst that less privileged people feel on a daily basis, an increased compassion and empathy is developed. Ramadan is a time of gratitude for the blessings one has and to help those less fortunate, and the poor, through charity and donations.

Spiritual growth and forgiveness

During Ramadan, it is common for Muslims to increase their spiritual activities, such as prayer, recitation of the Qur'an, and engagement in good deeds. It is a time for self-reflection, awareness of one's own faults and shortcomings, and the pursuit of spiritual growth and forgiveness.

Strengthening the community

Ramadan promotes community and togetherness among Muslims. Meals are often shared with family and friends, and people gather to participate in communal prayer and charitable activities. It creates a stronger sense of community and belonging.

Revelation of the Qur'an

According to Islamic teachings, it was during the holy month of Ramadan that the first part of the Koran (Islam's holy book) was revealed to the Prophet Muhammad. This event makes the month especially important and blessed.

In conclusion, Ramadan is a period of spiritual immersion, self-discipline and solidarity with others. The holiday is a time for Muslims to reflect on their lives, strengthen their spiritual ties, and engage in good deeds and service to others.

When is Ramadan?

The timing of Ramadan varies each year because the Islamic calendar is a lunar calendar and is shorter than the solar calendar used in the Western world. Ramadan begins when the new moon is first seen and the fasting month lasts for 29 or 30 days depending on when the new moon is observed.

To determine the exact date of Ramadan, Muslims must physically observe the new moon or follow official statements from religious authorities. Because it is dependent on the sighting of the moon, the date may vary from country to country and within different Muslim communities.

Ramadan usually falls in March/April. When you then break the fast completely and Ramadan ends, it is done with a real fasting party called Eid al-Fitr or just Eid. Eid is a joyous celebration that marks the end of Ramadan. During Eid al-Fitr, people gather to pray together, share a meal and exchange gifts.