Ramadan is the ninth month of the Islamic calendar and is observed by Muslims worldwide as a month of fasting, prayer, reflection and community. One of the key aspects of observing Ramadan is fasting from dawn until sunset, which includes abstaining from eating, drinking, smoking and sexual relations during daylight hours. However, there are specific times when Muslims are permitted to eat and drink during Ramadan.
When is Ramadan?
The dates of Ramadan change each year, as it follows the lunar-based Islamic calendar rather than the solar-based Gregorian calendar. Ramadan begins at the first sighting of the crescent moon, which moves the start date back by around 11 days each year. In 2023, Ramadan is expected to begin on March 22nd and end on April 20th. The exact start and end dates are determined by moon sighting committees and can vary by country.
Fasting Times
During Ramadan, Muslims fast from the pre-dawn meal known as suhur until sunset. The fast lasts approximately 15 hours each day. Suhur must be completed before the beginning of the daily Fajr prayer, which is when fasting formally commences. Fajr falls around an hour and a half before sunrise. Muslims are prohibited from eating, drinking, smoking, taking oral medications and engaging in sexual relations during daylight hours.
The fast is broken with the evening meal known as iftar, which is traditionally eaten as soon as possible after sunset. The exact time of iftar depends on the geographical location as well as the season of the year. Nearer to the poles, dawn and sunset can occur within minutes rather than hours. In countries such as Iceland and Norway, special timetables are produced each year to guide fasting times.
Here are the approximate fasting times for selected cities in 2023:
| City | Fast Begins | Fast Ends |
|---|---|---|
| Dubai | 4:45 AM | 6:30 PM |
| Cairo | 4:30 AM | 6:20 PM |
| Tehran | 4:50 AM | 7:10 PM |
| Islamabad | 4:10 AM | 6:50 PM |
| Kuala Lumpur | 5:30 AM | 7:00 PM |
| Jakarta | 4:30 AM | 5:45 PM |
| Moscow | 2:45 AM | 9:15 PM |
As shown, fasting times are longest in the summer months closer to the poles and shorter near the equator. Fasting times also vary considerably depending on season and latitude.
Who is Exempt from Fasting?
While fasting is mandatory for all healthy adult Muslims, there are some exemptions. Children generally begin fasting from puberty, although some may start younger. The elderly, pregnant or breastfeeding women and those who are ill are not expected to fast if it would negatively impact their health. Women who are menstruating or experiencing post-childbirth bleeding are also exempt.
Those who cannot fast due to health reasons must make up the missed days after Ramadan or provide food to the poor as compensation. Travelers may also break their fast and make up the days later to avoid hardship. Muslims who have to take oral medications or injections during the day are normally permitted to break the fast and make up the days later.
Can You Eat at Night During Ramadan?
Many Muslims wake before dawn to eat the pre-fast meal known as suhur. This helps them maintain energy and avoid becoming too hungry as the day progresses. Eating suhur is considered highly encouraged, although not compulsory. Suhur is often a light meal including foods and drinks that provide slow-release energy such as oats, yogurt, fruits and vegetables. Hydration is key, so water and juices are commonly consumed.
The main meal is iftar, which occurs immediately after sunset. Traditionally, Muslims break their fast by eating an odd number of dates and drinking water or milk. This is followed by congregational sunset prayers before serving iftar. Iftar is often a celebratory social event involving family or community meals. Typical dishes include stews, curries, hearty soups, salads, breads and desserts. Many Muslims also attend special nightly prayers called taraweeh during Ramadan. Light refreshments are often served in mosques after these optional prayers.
While suhur and iftar are the main mealtimes, eating small snacks after iftar and before retiring to bed is also permitted. It is recommended to stay hydrated by drinking water during the night. Consuming tea, coffee, juices and milk-based drinks is also allowed. Apart from the fasting period between dawn and sunset, there are no general restrictions on what or when you can eat during the night in Ramadan.
What Foods Are Recommended for Suhur and Iftar?
There are no set rules on what must be eaten for suhur and iftar, but there are some recommendations:
For suhur, slow-release energy foods are ideal to provide sustenance and prevent hunger during the fast. Recommended suhur foods include:
– Wholegrains like oats, barley and whole wheat bread
– High fiber cereals and muesli
– Eggs
– Nuts and nut butters
– Fruits like bananas, apples and berries
– Vegetables e.g. carrots, cucumber and tomatoes
– Natural yogurt and milk
– Hydrating drinks like water, juices, milk and smoothies
Iftar is traditionally a larger meal than suhur. Good iftar food choices include:
– Dates and water to break the fast
– Fruits such as melons, oranges and bananas
– Hydrating soups and stews
– Salads with greens, chickpeas, beans and grains
– Meat, fish or vegetarian curries with rice or breads
– Yogurt-based dishes and smoothies
– Plenty of water and hydrating drinks
Foods high in sugar and fat are not prohibited but should be eaten in moderation. The key is to consume a balanced diet that provides adequate nutrition. Staying hydrated is also crucial when fasting.
What Can You Drink During Non-Fasting Hours?
Hydration is extremely important for maintaining energy and health when fasting. During non-fasting hours, Muslims are permitted to drink:
– Water – This is essential for hydration and should be frequently sipped after iftar and during the night
– Fruit juices – Juices like orange juice and coconut water provide hydration plus nutrients
– Milk – Milk is nutritious and hydrating. Both cow’s milk and plant-based milk can be consumed
– Tea and coffee – Caffeinated drinks are permitted but should be drunk in moderation
– Herbal teas – Herbal brews offer hydration without caffeine
– Health drinks – Drinks like electrolyte solutions help replenish nutrients
– Smoothies – Blended fruits and yogurt make nourishing, hydrating drinks
– Sports drinks – Isotonic drinks can help recover lost salts and minerals
Avoid or limit high sugar and caffeinated drinks like sodas, energy drinks and very sweet juices. Staying well hydrated by sipping fluids regularly throughout the night is key. Drink at least eight glasses of water and healthy fluids between iftar and suhur.
Are There Any Restrictions on Ramadan Meals?
There are no restrictions as such on what can be eaten during Ramadan outside of the fasting hours. Here are some basic guidelines to keep in mind:
– Suited to personal dietary needs – Those with allergies or intolerance should avoid trigger foods in suhur and iftar
– Provide balanced nutrition – Focus on nutritious foods to maintain health
– Hydrating foods and drinks are essential
– Avoid overeating – Don’t overindulge, even during the night
– Foods easy to digest – Avoid heavy or gas-forming foods that cause discomfort
– Individual components, not entire meals – Small snacks can be taken during the night
– No prohibition on specific foods – All foods are permitted within moderation
The most important thing is to eat foods that are best suited to providing energy and nutrition during long fasting hours. Sticking to personal dietary needs and avoiding overeating is key. Small, light meals are recommended. There are no forbidden food or drinks, but moderation and mindful choices are encouraged.
How Should Working Muslims Handle Ramadan Meals?
Fasting while working can be challenging. Here are some tips for working Muslims to manage meals and fasting during Ramadan:
– Ask employers for accommodations – Request adjusted hours to better manage energy
– Take suhur before dawn – Get up early to have the pre-fast meal
– Pack suhur and iftar – Bring meals and snacks to work
– Hydrate at night – Drink plenty of water and juice at iftar and after
– Take strategic breaks – Use lunch breaks to rest and hydrate
– Request a space for prayers – Ask employers for a clean, quiet space to pray if needed
– Avoid caffeine – Limit coffee to prevent dehydration and crashes
– Share iftar – Organize communal meals to build friendships
– Nap if possible – Rest during lunch to manage fatigue
– Limit physical exertion – Take it easy with exercise and laborious work
– Communicate needs – Talk to managers about support required
Planning, communication and smart scheduling are key to managing the fasting, nutrition and energy needs required to have a successful Ramadan while working.
What Do Muslims Eat to Celebrate Eid al-Fitr?
Eid al-Fitr is the joyous holiday marking the end of Ramadan. Muslims celebrate with an elaborate feast, often involving specialized sweets and dishes. Different cultures have various traditional Eid meals, but some universal favorites include:
– Plenty of fruits – Mangos, berries, melons, bananas
– Sweet desserts – Cookies, cakes, puddings, rice pudding, baklava
– Savory snacks – Samosas, pakoras, rolls, phyllo pastries
– Classic entrees – Curries, biryanis, kebabs, stuffed vegetables
– Special breads – Parathas, sheer khurma, naan, kulcha
– Cooling drinks – Rooh afza, falooda, lemonade, lassi
– Hydrating items – Watermelon, yogurt drinks, smoothies
The lavish feasting reflects the joy and thanks for completing the month of fasting. Mosques and community centers often host large Eid banquets open to all. Families also celebrate at home with their favorite traditional Eid dishes.
What Are Some Healthy Iftar Recipes?
Here are 10 healthy and hydrating recipes to break your fast with:
1. Date Shake
Blitz pitted dates with milk and a dash of cinnamon for a nourishing, hydrating drink.
2. Cucumber Mint Smoothie
Blend cucumber, mint leaves, lemon juice, yogurt and ice for a cooling, tangy smoothie.
3. Vegetable Lentil Soup
This protein and fiber-rich soup makes a filling, nutritious iftar choice.
4. Baked Falafel
Chickpea falafels are a classic Ramadan favorite. Bake instead of frying for a healthier option.
5. Chicken & Quinoa Salad
Combine grilled chicken with quinoa, veggies and vinaigrette for a balanced meal.
6. Fruit & Yogurt Parfait
Layer yogurt, fruits like mango and berries, and granola in a glass for a simple, satisfying dessert.
7. Hydrating Watermelon Juice
Watermelon juice packs electrolytes and hydration. Add mint and lime for an extra punch of flavor.
8. Tuna & Cucumber Sandwiches
Nutritious and filling, these are easy to make ahead and pack for iftar on-the-go.
9. Grilled Vegetable Pita
Fill pita bread with grilled eggplant, zucchini, peppers and hummus.
10. Avocado & Chickpea Salad
Combine chickpeas, avocado, tomatoes and greens for a light, protein-packed salad.
Conclusion
In summary, fasting during Ramadan involves abstaining from all food and drink from dawn to sunset. Suhoor before dawn and iftar after sunset are the main mealtimes. Small snacks may also be eaten during the night. While fasting, hydration through water and juices is key. All foods and drinks are permitted during non-fasting hours within moderation. Focus should be on balanced, nourishing choices to maintain energy and health. Fasting while working takes advance preparation. Muslims celebrate Eid al-Fitr with sweet and savory feasts to end the month of fasting on a joyful note. With proper planning, nutrition and hydration, observing the Ramadan fast can be managed smoothly alongside work, family and social commitments.
