According to Dr. Amr El Abbasi, Consultant of Obstetrics and Gynecology, it is crucial for pregnant women who choose to fast to follow a balanced diet that includes all major food groups. This helps stabilize energy levels while protecting both maternal health and fetal development during the holy month.
Dairy Products
Dairy products are an ideal choice for pregnant women during Ramadan. They are rich in:
Calcium
Vitamin D
Protein
These nutrients are vital for fetal growth and healthy birth weight. Dairy also promotes prolonged satiety after iftar and helps maintain stable blood pressure. Choosing low-fat options can help regulate cholesterol levels, making dairy a cornerstone for both mother and baby’s health.
At suhoor, a cup of yogurt or laban (buttermilk) is highly recommended. In addition to calcium, it contains probiotics that help prevent acidity and reduce thirst during fasting hours.
Dates: A Natural Energy Booster
Dates are considered a natural “energy mine” for pregnant women during Ramadan. They are the perfect food to break the fast because they contain simple sugars that are quickly absorbed, providing an immediate energy boost after long hours of fasting.
Benefits include:
High fiber content to prevent constipation (common during pregnancy)
Potassium and magnesium to support fluid balance
Reduced muscle cramps
Instead of eating just one date at iftar, pregnant women are encouraged to consume three dates with a glass of milk at suhoor. The combination of natural sugars and protein provides long-lasting energy and reduces fatigue the following day.
Raw Nuts
Raw nuts such as almonds, walnuts, and cashews are considered a superfood for pregnant women during Ramadan nights.
They are rich in:
Essential fatty acids like Omega-3 (crucial for fetal brain and nervous system development)
Protein
Fiber
Healthy fats
Magnesium (helps reduce stress and improve sleep quality)
It is important to choose raw, unsalted nuts to avoid excess sodium, which may cause fluid retention and increase thirst. A small handful daily is sufficient to provide energy for both mother and baby.
Dark Leafy Greens
Dark leafy vegetables such as spinach, arugula, and broccoli act as the first line of defense against anemia during Ramadan.
They are rich in:
Iron
Folic acid
Both are essential for red blood cell production and preventing birth defects.
Their high fiber and water content also:
Improve digestion
Reduce constipation
Support hydration
To enhance iron absorption, add a few drops of lemon juice (Vitamin C) to salads or cooked greens.
Legumes: A Storehouse of Energy
Legumes such as lentils, fava beans, chickpeas, and beans are an excellent plant-based source of:
Protein
Iron
Folic acid
They help regulate blood sugar levels and maintain heart health, ensuring steady energy throughout fasting hours and preventing post-iftar sluggishness.
To reduce bloating:
Soak legumes well before cooking
Add a small amount of cumin during preparation
Avocado: A Healthy Fat Treasure
Avocado is a concentrated source of energy and nutrients for pregnant women. It contains:
Fiber
Vitamins B, K, C, and E
Potassium and copper
Monounsaturated fats
Omega-3 fatty acids
These nutrients support fetal brain development, tissue formation, and maternal detoxification while enhancing focus and energy.
For a powerful suhoor meal:
Whole-grain toast topped with mashed avocado and a boiled egg
This combination provides a perfect balance of healthy fats and protein, promoting prolonged satiety without fatigue.
Sweet Potatoes
Sweet potatoes are a smart and nourishing option for iftar or suhoor. They are rich in beta-carotene, which converts into Vitamin A, essential for fetal cell and tissue development.
Their high fiber content:
Regulates blood sugar
Improves digestion
Promotes sustained fullness
They should be consumed in moderation to maintain safe Vitamin A levels. Baking or boiling is preferable to frying to preserve nutrients and prevent excessive weight gain.
Suggested Meal Plan to Boost Energy During Ramadan
Iftar (Breaking the Fast)
Start with:
3 dates with a glass of milk or water (to gradually restore blood sugar and fluids)
Starter:
Lentil soup or vermicelli soup (for warmth, protein, and fiber)
Main Course:
Lean protein (chicken or fish)
Baked sweet potatoes instead of white rice
Cooked leafy greens or fresh salad
Evening Snack (After Taraweeh Prayers)
Small plate of avocado slices or a handful of raw nuts
Yogurt with fruit or a small portion of low-sugar homemade dessert
Drink one cup of water every hour until suhoor for proper hydration
Suhoor
Main Dish:
Fava beans with olive oil or boiled eggs
Energy Component:
Half an avocado or whole-grain bread
Hydration:
Yogurt or laban (helps prevent thirst and provides calcium and protein)
Vegetables:
Cucumber slices or arugula for additional hydration
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