Today’s Solutions: December 09, 2022

Millions of Muslims across the world have just started celebrating the holy month of Ramadan, which means fasting from sunrise to sunset each day for all observants. According to one study, around eight percent of these are unsure of the best foods to keep themselves feeling full during the day and 16 percent often feel very hungry.

Thankfully, Asma Khan, an Indian-born British chef, has some top tips for keeping healthier, fuller, and more energized throughout this month.

Plan ahead

Stock up on ingredients so you can quickly prepare a tasty meal in the evening. Make sure you always have some store healthy cupboard staples like tinned tomatoes, chickpeas, and your favorite condiments. Frozen vegetables are also a convenient and timely way to add texture and a burst of vitamins to a meal.

Stay clear of deserts

The temptation can be tough to snack on products with high amounts of sugar and caffeine after hours of fasting, although try your best to avoid this. Feasting on sugar will cause your energy levels to crash later, cause dehydration, and throw your body out of whack. “The food of Iftar, which is the meal to breakfast, should ideally be slow-releasing carbohydrates and sugars to help the body adjust and come to balance and prepare for the fast the following morning,” explained Khan.

If you’re looking for a sugar boost then redirect yourself to fruit that also contains important moisture and fiber. The best way to remove temptation is to simply avoid the snack aisles in the supermarket. It can be tough but you can do it.


Traditionally, many people break their fast by having sweet drinks such as juices and cordials, and even tea and coffee in the evening. If you do this remember you also need to hydrate and drink water to avoid dehydration the next day. The most efficient way to rehydrate yourself is to drink small amounts throughout the entire evening, around a cup or two of water every hour.

Increase your fiber

Fiber is extremely important when your day’s fast, as it prevents you from feeling bloated at the start of the day and keeps hunger at bay throughout. Granola bars are your best bet here, as they provide the body with a slow release of energy.

Be kind to your gut

As we’ve stressed before at The Optimist Daily, your gut is super important. Making sure your own gut bacteria are happy is in your best interest as they influence a large number of processes in our bodies.

Yogurt and drinks containing probiotics are essential for keeping your stomach balanced after a long stay of fasting. A quick and easy way to consume these is through smoothies or yogurt fruit drinks. Since mango season has just started, this is the perfect excuse for mango kefir, buttermilk, or other yogurt drink… or two. Also, be cautious of overloading your gut with difficult-to-digest carbs and proteins in one sitting, as this can leave it unhappy and bloated

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