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Ultimate guide to Ramadan fasting: choose the best foods and supplements
Written byH&B editorial team
Reviewed byHeeral Patel
Want (and need!) to stay energised during Ramadan? Our store colleagues recommend some of their fave foods, drinks and supplements to support your energy when fasting
Summary
1When is Ramadan 2025?
Ramadan is expected to begin on the evening of Friday 28th February...
2Choosing the right foods
Your Suhoor can affect your energy levels for the rest of the day, so it’s crucial to choose a meal...
3Our colleagues say...
“It's a celebration of all the things you’re grateful for. Just being appreciative for the simple...
Writing your Suhoor and Iftar shopping list?
While fasting offers a time to strengthen religious connection, it’s also important to think about the food and drink you choose between fasts to help keep you nourished and full of energy.
H&B colleagues Ayaz Ali and Sean Quane, share an introduction into Ramadan and what it means to them, following by thoughts on our top products to support you through.
Celebrating Ramadan
When is Ramadan 2025?
In 2025, Ramadan is expected to begin on the evening of Friday 28th February and continue until Sunday 30th March.
Eid al-Fitr is expected to last from the evening of Sunday 30th March to Monday 31st March, subject to the sighting of the new moon.
What are the best foods during Ramadan?
Your Suhoor can affect your energy levels for the rest of the day, so it’s crucial to choose a meal that’s filling without being overindulgent, as well as one that provides slow-release energy.
1. Nuts
Nuts are naturally high in protein, fibre and healthy fats, making them a great option for snacking outside of your fast.1
They’re a source of soluble fibre, which may slow down digestion.2 Foods high in fibre can help you feel fuller for longer and act as fuel for your gut microbes.3
Try peanut butter and sliced banana on wholemeal toast for a combination of fibre and complex carbohydrates.
2. Porridge oats
Oats are full of complex carbohydrates, which can satiate you throughout your fast. They’re digested slowly in the bloodstream, avoiding the “crash” you get with simple carbs like white bread or crisps.2 And they’re high in fibre too.
Overnight oats, granola, flapjacks and protein balls could all work if you fancy a change.
3. Brown rice
Brown rice is a natural source of dietary fibre, plus magnesium which can help with muscle function and energy-yielding metabolism – particularly important if you’re staying active while fasting.4,5
4. Nutritionally complete food
If you need something quick, nutritionally complete food might help you out. It provides nutrients you'd find in a complete meal in an easy drink form.
It’s high in protein and provides carbohydrates, fats, vitamins and minerals to support you through the day.
Our range of nutritionally complete foods come in a range of flavours – the only decision you’ll need to make!
Still, it’s important to still try and get a colourful plate of fruit and veg - this type of food is designed for when you need something quick on the go.
5. Casein protein
6. Dates
Dates are traditionally eaten to break the fast. By starting with something fibre-rich, you can satisfy your hunger and then move onto other foods, rather than overeating straight away.
Dates are also packed with nutrients like potassium which contributes to normal muscle function and iron which contributes to a reduction of tiredness and fatigue, too.8,9,10
7. Quinoa
Quinoa boasts about 15g of protein per 100g and is a complete source of protein, containing all nine essential amino acids. Even better, it’s a complex carb, high in fibre and is naturally gluten-free.
Use in place of rice or couscous or bulk out a salad. It’s even possible to make porridge with it if oats aren’t your thing.
8. Manuka honey
Genuine manuka honey has antibacterial properties. Look out for the MGO rating on the packaging: the higher the number, the more potent the antibacterial properties.
This unique honey comes from bees who visit the Manuka bush, only found in New Zealand and Australia.
Stir some into tea, drizzle onto desserts and oats or enjoy straight from the spoon.
What are the best drinks during Ramadan?
9. Coconut water
You might have heard that coconut water’s as effective as an energy drink. Is this a myth? Well, pretty much – but it does have some great benefits.
It's mostly made of water and may have small amounts of electrolytes like magnesium, calcium and sodium.11 Electrolytes are salts and minerals found in our blood.12
10. Prune juice
Prunes are famous for their fibre, which helps support normal bowel function. (The beneficial effect is obtained with a daily intake of 100g of prunes).
This is important if you need that extra support during Ramadan
–
common as your eating habits change and you don’t get any water throughout the day.
Prune juice doesn’t contain quite as much fibre as dried prunes, but it’s a good way to drink a little extra fibre.
What are the best supplements to support Ramadan fasting?
11. Activated charcoal
Feeling gassy? Activated charcoal might not be your first thought, but it’s a natural absorbent and can soak up excess gas in your gut.13
You can find it added to a range of food and drinks, but activated charcoal tablets are likely your best choice if you’re using it to help with excessive flatulence after eating. The beneficial effect is obtained with 1g, which should be taken at least 30 minutes before and 1g shortly after the meal.
It’s best to talk to your GP before taking activated charcoal. Always check with them if you have any medical conditions (particularly involving your digestive system) or if you’re on any medications.
12. Multivitamins
Some multivitamins are specially geared towards normal energy-yielding metabolism and reduction of tiredness and fatigue.
- B vitamins (e.g. B12)
- magnesium
- iron
- vitamin C
Just be sure you’re not taking any other vitamins separately, as doubling up could be harmful.
A guide to fasting safely
You’re exempt from fasting if you’re ill or have a medical condition that would make it unsafe for you. You’re also exempt if you’re menstruating (on your period), or you’re pregnant or breastfeeding and there are concerns about yours or your child’s health.17
According to the British Islamic Medical Association, you should stop fasting and seek medical advice if you become ill during Ramadan.18
The decision to fast is yours, but it’s important to speak to your doctor before deciding to fast to make sure that the risk to your health isn’t too high, and to find ways to keep your risk as low as possible if it’s safe for you to fast.
If you’re observing the fast, you should have at least two meals (Suhoor and Iftar) per day. Try to include a balance of food groups, including: 19
- fruits and vegetables
- carbohydrates, like bread, potatoes and grains
- milk and dairy foods
- meat, fish or other sources of protein
- foods containing fat and sugar
Remember to take all the medications you need and continue to attend medical appointments – contact your doctor’s office or hospital if you need to rearrange the time. Speak to your GP if you need to adjust the times or the dosage of your usual medications.
The basics of fasting: explained by our instore colleagues
Ayaz, regional manager
"Ramadan is a deeply meaningful time for Muslims around the world, starting with the first sighting of the new moon on the 9th month of the Islamic calendar," says Ayaz.
"During this month, Muslims fast from dawn until sunset, refraining from food and drink. The meal before dawn, called Suhoor, is especially important – it needs to be nutritious and filling, providing enough electrolytes and hydration to get through the day.
"At sunset, when the fast is broken, families and friends often come together for Iftar, sharing a meal and special moments. Ramadan isn't just about fasting; it’s about developing a deeper understanding of what it means to be without, which helps foster gratitude for the simple things in life, like food and water," Ayaz explains.
"It’s also a time for spiritual growth and for giving back, as Muslims focus on helping those in need through acts of charity," says Ayaz.
Ahmed, store manager
“Regardless of your religion, you’re welcome to sit and eat [together],” says Ahmed, in our Ramadan: Food & Culture video.
“You wouldn’t feel as though you’re unwelcome or that someone might look at you in a different way because obviously it’s all about love. It’s all about sharing and loving each other."
"We fast during Ramadan because we’re meant to feel how other more unfortunate people feel on a daily basis. So, this gives us the feeling that we should do our duty. Our purpose in life is to help and support others, regardless of their religion or where they are. As long as we’re helping another person or community, that’s the whole purpose.”
The final say
Whether you’re setting yourself up for the day or celebrating Iftar, hopefully you’ve found some nourishing and energising ideas.
Again, if you practice Halal, be sure to check all products you use individually for certification to make sure they’re suitable for you.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. British Heart Foundation (BHF). Are nuts good for you? [Internet]. BHF [reviewed 2020 Feb 18; cited 2025 Feb 10]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/are-nuts-good-for-you
2. NHS University Hospitals Dorset. Fibre [Internet]. NHS [reviewed 2022 Jan; cited 2025 Feb 10]. Available from: https://www.uhd.nhs.uk/uploads/about/docs/our_publications/patient_information_leaflets/physiotherapy/fibre.pdf
3. British Heart Foundation (BHF). Are you eating enough fibre? [Internet]. BHF [reviewed 2018 Feb 16; cited 2025 Feb 10]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/fibre
4. US Department of Agriculture (USDA). Rice, brown, long grain, unenriched, raw [Internet]. USDA [cited 2025 Feb 10]. Available from: https://fdc.nal.usda.gov/food-details/2512380/nutrients
5. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 10]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6405
6. NHS. Eating a balanced diet [Internet]. NHS [reviewed 2022 Jul 29; cited 2025 Feb 17]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
7. Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr [Internet]. 2020 Jun 30 [cited 2025 Feb 11]; 24(2): 6-10. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7451833/
8. US Department of Agriculture (USDA). Dates, medjool [Internet]. USDA [cited 2025 Feb 12]. Available from: https://fdc.nal.usda.gov/food-details/168191/nutrients
9. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 11]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6444
10. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 12]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6395
11. Bobiş O, Dezmirean DS, Moise AR. Honey and Diabetes: The Importance of Natural Simple Sugars in Diet for Preventing and Treating Different Type of Diabetes. Oxid Med Cell Longev [Internet]. 2018 Feb 4 [cited 2025 Feb 11]; 2018. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5817209/
12. NHS. Electrolyte test [Internet]. NHS [reviewed 2022 Mar 15; cited 2025 Feb 11]. Available from: https://www.nhs.uk/conditions/electrolyte-test/
13. Hall RG Jr, Thompson H, Strother A. Effects of orally administered activated charcoal on intestinal gas. Am J Gastroenterol [Internet]. 1981 Mar [cited 2025 Feb 11]; 75(3): 192-6. Available from: https://pubmed.ncbi.nlm.nih.gov/7015846/
14. NHS. B vitamins and folic acid [Internet]. NHS [reviewed 2020 Aug 3; cited 2025 Feb 11]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
15. NHS. Vitamins and minerals – Others [Internet]. NHS [reviewed 2020 Aug 3; cited 2025 Feb 11]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
16. Tardy A, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients [Internet]. 2020 Jan 16 [cited 2025 Feb 11]; 12(1): 228. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
17. NHS East London. Ramadan Bulletin 2023: Advice to Healthcare Professionals [Internet]. NHS [reviewed 2023; cited 2025 Feb 11]. Available from: https://www.elft.nhs.uk/sites/default/files/2023-03/Ramadhan%20Bulletin%20V2%20March%202023.pdf
18. British Islamic Medical Association (BIMA). Ramadan Compendium [Internet]. BIMA [cited 2025 Feb 11]. Available from: https://britishima.org/advice/ramadan-compendium/
19. GOV.UK. Healthy fasting during Ramadan [Internet]. GOV.UK [reviewed 2011 Aug 5; cited 2025 Feb 11]. Available from: https://www.gov.uk/government/news/healthy-fasting-during-ramadan
