15 Best Foods to Eat During Fasting Periods to Keep Your Energy

Fasting can be challenging, especially when trying to maintain energy throughout the day. Choosing the right foods can make a huge difference in how you feel while fasting. The goal is to focus on foods that provide lasting energy, keep you hydrated, and support your overall health. Here are 15 of the best foods to eat during fasting to help you stay energized and feel your best.

Oatmeal

Oatmeal is a great option for suhoor (pre-fast meal) as it’s rich in fiber, which helps you feel full for longer. It provides slow-releasing carbohydrates, giving you sustained energy throughout the day. Oats are also easy on the stomach, making them a gentle yet satisfying meal.

Adding fruits, nuts, or seeds to your oatmeal can increase its nutritional value. You can also make it savory by adding vegetables or spices like cinnamon. It’s a versatile dish that can be prepared in many ways, according to your taste.

Bananas

Bananas are a fantastic source of natural sugars, potassium, and fiber, making them perfect for fasting. The potassium helps regulate your body’s fluid balance, which is important for staying hydrated during long fasts. They are also easy to digest and can be eaten on their own or added to smoothies or oatmeal.

Bananas are rich in vitamins like B6, which help convert food into energy. Eating one before your fast can give you a quick energy boost. Their natural sweetness can also help curb sugar cravings.

Dates

Dates are a traditional food to break the fast and for good reason. They are packed with natural sugars, giving you an immediate burst of energy after fasting. Dates are also rich in fiber, which helps with digestion and prevents overeating when you break your fast.

They contain essential nutrients like magnesium, potassium, and iron, which help replenish your body’s electrolytes. You can pair them with a glass of water or milk to make them even more filling. Their compact size makes them easy to carry around, too.

Greek Yogurt

Greek yogurt is high in protein and contains probiotics, which are beneficial for gut health. It’s an excellent choice for suhoor because the protein helps keep you full for longer. The probiotics aid in digestion, making it easier on your stomach after long periods of fasting.

Pairing it with fruits, nuts, or honey can add variety and additional nutrients. Greek yogurt is also rich in calcium, which supports bone health. It’s a refreshing option that can help you feel light yet energized.

Eggs

Eggs are one of the best sources of protein and healthy fats, making them perfect for fasting. They are versatile and can be boiled, scrambled, or made into an omelet with vegetables. Eggs help you stay full and provide steady energy throughout the day.

They also contain essential nutrients like vitamins D and B12, which support brain function and energy production. Including eggs in your suhoor can help keep your blood sugar levels stable. Plus, they’re easy to prepare and can be cooked in advance.

Avocados

Healthy food, fresh ripe hass avocado fruit from Peru — Image Credits: Depositphotos/foto-pixel.web.de

Avocados are rich in healthy fats, fiber, and vitamins that help keep you full and energized. They are also loaded with potassium, which helps maintain your body’s fluid balance during fasting. The healthy fats in avocados provide long-lasting energy, making them a great addition to any suhoor meal.

You can spread avocado on whole-grain toast or mix it into a salad. They also contain antioxidants that help protect your body from stress. Their creamy texture and mild flavor make them a satisfying and delicious choice.

Nuts and Seeds

Nuts and seeds are small but packed with energy, healthy fats, and protein. They are great for snacking during suhoor or breaking your fast because they provide quick energy and help keep you full. Almonds, walnuts, chia seeds, and flaxseeds are among the best options to include in your diet.

These nutrient-dense foods are also rich in omega-3 fatty acids, which are good for heart health. You can sprinkle them on salads, oatmeal, or yogurt, or eat them on their own. They’re easy to carry and make a convenient snack.

Whole Grains

Whole grains like quinoa, brown rice, and whole wheat bread provide complex carbohydrates that release energy slowly. This slow energy release helps prevent the feeling of tiredness or fatigue during fasting. Whole grains are also rich in fiber, which keeps you feeling full for longer periods.

They contain important vitamins and minerals like magnesium and iron, which help maintain energy levels. Whole grains are easy to incorporate into meals, whether it’s through soups, salads, or as a side dish. They also help stabilize blood sugar levels, preventing energy crashes.

Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, fiber, and vitamins like A and C. They provide a steady source of energy and help you stay full during fasting. The natural sugars in sweet potatoes are slowly released, preventing spikes and crashes in energy.

They are also rich in antioxidants, which help protect the body from oxidative stress. You can bake, mash, or roast sweet potatoes as part of your suhoor meal. They pair well with other vegetables, protein sources, or even as a snack on their own.

Cucumbers

Cucumbers are mostly made up of water, making them excellent for hydration during fasting. They are low in calories but rich in vitamins and minerals that help maintain your body’s electrolyte balance. Eating cucumbers during suhoor can help keep you feeling refreshed and light, without weighing you down.

They are also high in antioxidants, which help reduce inflammation and support overall health. You can eat them on their own, in salads, or as part of a refreshing smoothie. Cucumbers are a cooling food, making them perfect for hot days when fasting.

Soup

Soup is a great way to hydrate and nourish your body during fasting. It’s easy to digest and can be packed with vegetables, proteins, and whole grains for a balanced meal. Soups made from lentils, beans, or chicken are particularly good choices as they are high in protein and fiber. A warm bowl of soup can be comforting and filling after a long day of fasting. It helps restore lost fluids and salts, keeping you hydrated. You can prepare it in advance and simply warm it up when needed.

Smoothies

Pineapple Ginger Smoothie — image credit: thedailydish.co.uk

Smoothies are a quick and easy way to get a burst of energy while fasting. You can make them with a variety of ingredients, including fruits, vegetables, yogurt, and nuts. Adding protein powder or seeds can give your smoothie an extra boost of nutrition. Smoothies are also hydrating, which is important when you’re fasting.

They provide natural sugars from fruits that help give you a quick energy lift without causing spikes in your blood sugar. You can prepare them in advance for a convenient suhoor option or as a way to break your fast.

Chia Pudding

Chia pudding is a nutritious and filling option that’s easy to prepare. Chia seeds are rich in fiber, protein, and omega-3 fatty acids, all of which help keep you full and energized during fasting. When soaked in liquid, chia seeds expand and create a pudding-like texture that’s both delicious and satisfying.

You can add fruits, nuts, or honey to enhance the flavor. Chia pudding is also rich in antioxidants, which support your immune system. It’s a light but nutrient-dense choice that can be enjoyed at suhoor or iftar.

Hummus

Hummus, made from chickpeas, is an excellent source of plant-based protein and fiber. It provides lasting energy and helps keep you full for longer periods. The healthy fats in olive oil, which is often used in hummus, also contribute to sustained energy throughout the day.

You can enjoy hummus with whole grain bread, vegetables, or as a spread on sandwiches. It’s versatile and can be flavored with spices like garlic or paprika. Hummus is also rich in iron, which helps prevent fatigue.

Watermelon

Watermelon is an incredibly hydrating fruit, as it’s made up of over 90% water. It’s perfect for replenishing fluids lost during fasting and helps keep you feeling refreshed. The natural sugars in watermelon provide a quick source of energy, while the fiber keeps you full.

Watermelon is also rich in vitamins A and C, which help boost your immune system. Eating watermelon at suhoor or iftar can help prevent dehydration, especially on hot days. Its sweet, refreshing taste makes it a popular choice during fasting seasons.