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In the Islamic faith, Ramadhan is a time when Muslims fast and show their commitment to the faith. In addition to not eating food from dawn to dusk, Muslims also show kindness/respect to other people and observe other teachings of the Koran.

During Ramadhan, adult Muslims go without food and fluid from dawn to dusk for about 29-30 days depending on when the moon is next sighted.

Health experts, however, believe that when done properly, fasting is not only safe but has physical and psychological benefits.

Dr. Isam Watiti a senior nutritionist in Mbale and a practising Muslim, says if fasting is done healthily, the body is not at any risk.

He says when we fast, the body’s requirements for digestion and absorption reduce and the body re-balances. But some people eat too much when breaking a fast and this can lead to complications like intestinal obstruction.

What is needed to prepare

Vegetarian

Watiti says vegetarian recipes are a healthy way to go, with low levels of cholesterol and saturated fat. They have some new and exciting flavours that you may not find in your regular diet.

According to Watiti when planning your meals, include salads with different exotic ingredients like vegetables, fruits and nuts. Besides, concentrate on making delicious dressings that try out vegetable replacements for meats and poultry. One kind of concoction is the vegetable drumsticks.

Dr. Isam Watiti a senior nutritionist in Mbale and a practising Muslim, says if fasting is done healthily, the body is not at any risk. (All Photos by Umar Nsubuga)

Pasta dishes with meatless sauces

Sharon Naluwende, a nutritionist at Mulago Hospital says, that cooking pasta is a good way to provide a rich and filling meal for your family while avoiding meat. Remember, the key to pasta is the sauce. Purchase a tomato, cream or some other vegetable-based pre-made jarred sauce, or make your own large batch of sauce at home.

The more meatless options you have during fasting, the less likely you will be tempted to eat meat.

Baked potato bar

Nuruh Nalwanga a senior nursing officer at Mulago Hospital says to serve baked potatoes with a variety of toppings. Freshly chopped tomatoes or grated cheese are perfect toppings for potato eaters. A side salad complements this light to break the fast meal.

Stir fry vegetables

According to Naluwende, fry up a variety of vegetables from broccoli to zucchini, carrots, snow peas, mushrooms and onions.

He says stir fry is a great mix of healthy foods rich in vitamins and minerals. Pair up the vegetables with a side of white or fried rice. Top with soy sauce. You may even choose to add fish.

Egg dishes

Haspha Nassolo a senior nursing officer at Joint Clinic Research Centre says, to cook up egg dishes for foods rich in protein. Egg salad sandwiches can all be made from hard-boiled eggs. Mushrooms, peppers and tomatoes can be added to omelettes for a breakfast meal.

Maintaining an ideal diet

Naluwende, advises those fasting to ensure that they have balanced meals before fasting and when breaking the fast. She notes that a balanced diet will help in improving one’s blood cholesterol profile, reducing gastric acidity, prevent constipation and other digestive problems which would ultimately enable one to go through a smooth, active and healthy fasting season.

“Those who fast should know that it is important to have the pre-dawn meal or suhoor. Eating the right foods at suhoor will enable one to undertake the task of fasting and have adequate energy throughout the day. To this effect, it is advised to have slow-digesting fibre-rich foods,” she says.

Naluwende says some examples of such foods, included whole wheat bread, and vegetables.

Recommended meals

Nassolo it is always better to start with liquids, including water and juices when breaking the fast. She says fluids are recommendable because they are soft and easily digested.
It will be important to have grains, vegetables, fruits, milk, meat and beans according to Nalwanga.

She says for breakfast, two to three dates, four ounces of unsweetened juice, and a cup of light vegetable soup with some pasta or light crackers. “The dates and juices in the aforementioned food list are just enough to bring low blood glucose levels to normal levels”.

Nalwanga says the juice and soup help to maintain water and mineral balance in the body.

“In view of the long hours of fasting, complex carbohydrates or slow-digesting foods should be consumed during suhoor. Complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, millet, beans, unpolished rice.”

When breaking the fast, eat salads, chicken, fish or lean meat served with rice, bread or pasta. Low-fat yoghurt served with fruits is also recommended.

Health benefits when you fast

Detoxification, faster healing

Naluwende says the process through which the body eliminates and neutralises toxins from its system happens naturally when you fast because, without food, the body's next source of energy is fat.

"Toxins are also stored in fat. So as the body burns that fat, it gets rid of toxins through the skin, liver, lungs, colon, lymph gland and the kidneys", she says.

Do you have chronic back pain? Chronic neck pain? Try fasting. 

Dr. Ali Ayo of MK Medical Hospital in Wakiso says it speeds the body's healing process by diverting attention to the immune system.

This is one of the reasons you lose appetite when you are sick. You do not feel hungry because your body consciously diverts its resources to healing you, so your attention is diverted from the digestive system (which is always eager to remind you when it has nothing to digest) to the immune system.

He says as a result, the digestive system can rest as your energies are diverted to the immune system.

"Abnormal growths like tumours also shrink because they have a less inducing atmosphere for growth during the fasting period," explains Dr. Ayo.

"People with painful uterine fibroids, for instance, can deal with the pain and tumour growth by starting a fast because it has been known to reduce the pain and size of the tumours."