For generations, pregnant women have been advised to “eat for two” to nourish themselves and their babies. However, this common belief often leads to excessive and unhealthy weight gain during pregnancy, increasing the risk of complications. The situation may worsen during Ramadan, when some women are encouraged to overeat between iftar and suhoor to compensate for daytime fasting.
In reality, pregnancy nutrition is about quality—not quantity. From the very beginning of pregnancy, women should follow simple, practical guidelines to maintain both their health and their baby’s development while keeping their weight within a healthy range.
According to clinical nutrition consultant Dr. Jameela Abdullah, here are essential dietary recommendations for pregnant women during Ramadan, tailored to different stages of pregnancy, along with key weight-management tips.
The Ideal Diet During the First Trimester in Ramadan
The first three months of pregnancy are often the most challenging during fasting due to nausea and fatigue, especially after iftar.
Recommendations:
Start iftar with a small bowl of warm vegetable soup with a few pieces of lean meat or chicken.
Avoid creamy soups, as they may worsen nausea.
Divide your meal into smaller portions instead of eating everything at once.
Drink adequate water at iftar, since dehydration increases nausea.
Your meal should include:
A generous portion of protein to support fetal growth.
Reduced intake of sugars and refined carbohydrates to prevent excessive weight gain and persistent bloating.
Protein helps you feel genuinely full and supports proper tissue development for your baby.
Immune-Boosting Foods for Pregnant Women During Ramadan
Fasting may lead to reduced intake of certain vitamins and minerals and can sometimes lower hemoglobin levels. Strengthening immunity becomes essential.
Mango
Mango is rich in vitamins that support immunity and may help reduce common respiratory infections such as sinusitis and colds.
Mango blended with milk can be consumed at iftar or suhoor. This combination provides essential nutrients that support fetal development and maternal resistance to infections.
In the final month of pregnancy, it may also support overall maternal strength before delivery.
Honey and Apricots (After Mid-Pregnancy)
After the halfway point of pregnancy:
Honey (up to two teaspoons daily) can support immunity.
Apricots help reduce constipation due to limited daytime hydration.
Apricots are rich in vitamin A and iron, helping prevent anemia.
Honey is considered a natural nutritional booster and supports overall recovery and immune function.
Daily Green Salad
Include a daily salad at iftar featuring dark leafy greens such as:
Spinach
Lettuce
Swiss chard
Cabbage
Cauliflower leaves
These vegetables are rich in vitamins and fiber, supporting digestion and strengthening immunity during fasting.
Yogurt (Especially at Suhoor)
A daily serving of yogurt:
Enhances digestive immunity
Reduces the risk of gastrointestinal infections
Provides protein essential for fetal tissue development
Increases satiety and reduces hunger during fasting
Dairy products also contribute significantly to immune health.
How to Prevent Excessive Weight Gain During Ramadan
1. Drink Water Before Iftar
Drink two glasses of room-temperature water before eating.
This helps:
Stimulate metabolism
Support digestion
Reduce overeating
2. Choose Light Soups and Salads
Have a daily soup made from:
Lentils or oats
Minimal oil and no unhealthy fats
Pair it with a colorful vegetable salad.
3. Avoid Fried Foods
Use the oven or air fryer instead of deep frying.
If eating pastries like samosas, limit yourself to two pieces.
4. Moderate Sweets
Two hours after iftar, choose one of the following:
Two small pieces of qatayef
A small bowl of fruit salad (without cream)
A small serving of milk pudding
Moderation is key.
5. Balanced Suhoor Meal
Your suhoor should include:
Yogurt with cucumber and lettuce
Fava beans with olive oil
Boiled eggs
Optional lean meat slice for longer satiety
This combination provides protein, fiber, and healthy fats to sustain energy levels.
6. Avoid Soft Drinks and Pickles
Carbonated beverages contribute to rapid weight gain and increase blood sugar levels.
Pickles cause water retention, bloating, and may raise blood pressure—especially during the second half of pregnancy.
Final Advice
Pregnancy during Ramadan requires mindful choices—not overeating. Balanced meals rich in protein, fiber, vitamins, and hydration are far more beneficial than doubling portions.
Healthy fasting is possible when guided by moderation, variety, and smart planning. Always consult your healthcare provider before deciding to fast, especially if you have medical conditions or pregnancy-related complications.
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