Ramadan Food Guide with Dr Ruhil Badiani | Cornerstone Clinic | Dubai

Dr Ruhil Badiani, GP at Cornerstone Clinic, provides helpful advice on how we can stay healthy during the Holy Month, including the top 3 tips for breaking fast, staying hydrated, and avoiding overeating.

HOW TO BREAK FAST THE RIGHT WAY

1. The gentlest approach is to start with water and 1 to 3 dates, which provide quick, easily absorbed energy without straining the stomach. A warm soup or broth helps rehydrate and gradually stimulate digestion. Waiting ten minutes before the main meal allows blood flow to return to the gut, reducing bloating and acidity. Keeping the initial portions small and avoiding heavy fried foods in the first few bites prevents digestive discomfort.
2. Balanced combinations work best, pairing complex carbohydrates with lean protein and fibre releases energy steadily. Whole grains, oats, quinoa and lentils provide slow glucose release, while eggs, yoghurt, fish or chicken support satiety and muscle repair. Adding fruit, nuts or dates gives a natural energy lift without the sharp peaks of sugary desserts. This balance helps maintain energy for evening prayers and prevents the post-Iftar crash.
3. Eating a small, balanced starter first reduces the intensity of cravings when the main meal arrives. Keeping desserts to a modest portion and enjoying them once the stomach feels settled helps prevent overeating. Many find that replacing deep-fried options with baked or air-fried versions satisfies the taste without the heaviness. Cravings often peak during long fasts, so ensuring adequate protein and fibre at Suhoor and Iftar naturally reduces the urge to binge on sweets.

HOW TO STAY HYDRATED

1. Caffeinated drinks, sugary sodas and energy drinks are best avoided. They either dehydrate the body or cause rapid spikes in blood sugar that worsen fatigue. Drinks high in artificial sweeteners can also increase bloating and digestive discomfort during fasting hours. Hydrating options like water, coconut water, infused water and milk-based drinks support steady hydration through the night.
2. To avoid headaches and fatigue, proper hydration between Iftar and Suhoor makes the biggest difference, aiming for steady water intake rather than drinking large amounts at once. Reducing caffeine in the days before Ramadan helps prevent withdrawal headaches. Ensuring a balanced Suhoor with protein, healthy fats, and complex carbs helps maintain stable blood sugar. People prone to migraines often benefit from maintaining consistent sleep and avoiding very sugary Iftar meals.

HOW TO AVOID OVEREATING

1. Portion control is central to preventing bloating, reflux and weight gain. The body becomes more sensitive to large meals after long periods of fasting, so starting light and eating slowly allows the digestive system to catch up. Smaller, nutrient-dense portions help avoid the common cycle of overeating followed by lethargy.
2. Mindful eating starts with slowing down, putting cutlery down between bites and paying attention to fullness cues. Reflecting on why one feels hungry, whether it’s physical hunger or habit, helps break emotional eating patterns. Creating a relaxed eating environment, without screens or rushed behaviour, supports better self-control.
3. To resist temptations, planning balanced meals ahead of time reduces impulsive choices at Iftar. Keeping healthier versions of favourite dishes on the table, such as grilled kebabs, baked samosas or fresh fruit desserts, makes it easier to choose well. Reminding oneself of the spiritual and physical goals of Ramadan also helps shift attention from indulgence to nourishment and discipline.

Dr Ruhil Badiani is a British doctor, who studied, graduated and practised in London for 10 years, before moving out to Dubai. Dr Ruhil Badiani has experience in treating patients of all ages and backgrounds. She values the patient doctor relationship and recognises the importance of psychological and social factors, as well as the physical factors, which contribute to a patient’s presentation. She recognises the importance of lifestyle changes to improve health and prevent disease, and is confident in the diagnosis and monitoring of chronic disease.

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