The Right Way to Break Your Fast: Dates, Water, and a Balanced Iftar for Optimal Health

Watan-You might be inclined to have your main iftar meal right after hearing the call to Maghrib prayer, but you may feel heavy, tired, and sluggish afterward. You may have heard from others that they feel more exhausted after iftar than they did during fasting. This is often due to not following the proper method of breaking the fast. Keep reading to discover the optimal way to break your fast during Ramadan and why it’s recommended to start your meal with dates and water.

The Secrets of Dates and Water

Some historians believe dates are one of the oldest cultivated fruits in history, and nutrition experts have explained that breaking the fast with dates and water is the healthiest option.

This is because dates are a unique source of sugar, making them an effective and quick way to replenish the energy lost during the long fasting hours. There’s no need to eat large amounts; one or two dates are enough to achieve the desired benefits.

Two dried dates provide:

• 1 gram of protein
• 3 grams of fiber
• 27 grams of sugar
• 31 grams of carbohydrates

Dried dates are also a rich source of many minerals and essential nutrients, such as magnesium, calcium, iron, and potassium.

Dates are a rich source of iron, which is an essential element, especially for those suffering from iron deficiency. Low iron levels in the body can lead to constant fatigue. Thanks to the iron and carbohydrates found in dates, they provide quick energy, helping to reduce feelings of exhaustion and sluggishness after iftar.

Dried dates are also rich in polyphenols, a group of chemical compounds that have antioxidant properties and offer a variety of health benefits, including improving digestion, managing diabetes, and preventing cancer.

In general, antioxidants protect the body’s cells from damage caused by free radicals, which are unstable molecules that can trigger harmful reactions in the body and lead to disease. While many dried fruits are high in polyphenols, dried dates are the richest source of these compounds.

Dates are also a good source of fiber, which plays an important role after long periods of fasting. Fiber helps enhance digestive health, prevents constipation that may result from long hours of abstaining from food, and supports regular bowel movements by improving stool formation.

Additionally, the fiber in dates helps regulate blood sugar levels by slowing down the digestive process, reducing the risk of a sudden rise in blood sugar after iftar. This makes dates an ideal option for achieving a healthy balance after a day of fasting.

American Doctors Recommend This Number of Cups of Water Per Day

Water plays a vital role in rehydrating the body and restoring electrolyte balance (Shutterstock).

As for water, it plays a key role in rehydrating the body after long hours of fasting. It helps restore fluid balance and compensate for what the body has lost throughout the day. It also maintains electrolyte balance, which refers to minerals and salts that carry electrical charges and play an important role in supporting vital body functions.

Moreover, water is essential for chemical reactions in the body and helps with nutrient absorption and preventing constipation.

While fluids can be obtained from juices, soups, and even fruits and vegetables, water is the best choice due to its lack of calories, making it the ideal option for replenishing fluids lost during fasting.

When breaking the fast, it’s preferable to drink lukewarm water instead of cold water, as it helps improve digestion and enhances nutrient absorption more effectively.

Nutritionist Nazima Qureshi, based in Toronto and co-author of the book “The Healthy Ramadan Guide,” states that the health mistake many people make during Ramadan is not drinking enough water. This can lead to digestive issues, dehydration, and fatigue, including dizziness, headaches, and sluggishness.

Dr. Lama Nazzal, a kidney disease specialist and associate professor at the Grossman School of Medicine at New York University, confirms that insufficient water intake can eventually lead to kidney function decline. She recommends starting to drink water immediately after iftar and continuing to hydrate regularly until suhoor to ensure kidney health and prevent dehydration.

On the other hand, breaking the fast by consuming foods high in fats and sugars can make them difficult to digest, leading to bloating, heaviness, lethargy, and discomfort.

The Order of the Iftar Meal and What It Should Include

After breaking your fast with dates and water, it’s best not to rush into your main meal. Take a few minutes for prayer, then start your meal with soup, as it helps prepare the stomach for food and provides a feeling of fullness, reducing the likelihood of overeating. While eating your meal, make sure to eat slowly and chew well to aid digestion and avoid any digestive disturbances.

To ensure a balanced and healthy meal, your iftar should include complex carbohydrates like whole grains, fiber-rich vegetables, protein sources such as meat or fish, and healthy fats. This diversity helps provide the body with the nutrients needed after long hours of fasting, boosting energy and maintaining overall health.

To balance your meal and ensure it contains all essential nutrients, you can divide your plate in half. Make the first half dedicated to non-starchy vegetables or salad, as they provide essential vitamins and minerals. Then, allocate a quarter of the plate to complex carbohydrates rich in fiber, such as quinoa or potatoes.

You can also choose rice or pasta, with brown rice being preferred due to its higher fiber content compared to white rice. The remaining quarter of the plate should be reserved for protein, such as chicken, beef, or fish, to ensure your body gets the necessary amino acids.

Additionally, try to limit the consumption of foods high in fats, sugars, and sugary drinks. During Ramadan, given the short window for eating, make sure to provide your body with all the essential nutrients and fluids needed to maintain health and energy throughout the day.