Plant-based iftar meals are gaining popularity in Ramadan 2025 for their health benefits, including improved digestion, reduced chronic disease risk, and better weight management. Dr. Rajeshwari Panda, Head of Dietetics at Medicover Hospital, highlights that fiber-rich plant-based meals are particularly beneficial during Ramadan when the digestive system is more sensitive. Many are choosing these healthier alternatives to traditional often heavy iftar meals.
Ramadan fasting: Dietary diversity
Dr Rajeshwari Panda revealed, “Plant-based cuisine offers a wide variety of delicious and satisfying options, from lentil soups and chickpea stews to vegetable curries and fruit-based desserts. This diversity can help prevent meal fatigue and ensure that individuals receive a well-rounded nutritional intake. For some, choosing plant-based meals aligns with ethical concerns about animal welfare and environmental sustainability.”
Dietitian's recommendations for a healthy plant-based iftar:
1. Prioritise whole foods: Focus on whole, unprocessed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
2. Ensure adequate protein: Include plenty of plant-based protein sources, such as lentils, chickpeas, beans to support muscle recovery and satiety.
3. Focus on fibre: Fiber is crucial for digestive health and blood sugar control. Include fiber-rich foods like whole grains, legumes, and vegetables in your Iftar meals.
4. Healthy fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil.
5. Hydration: As always, prioritise hydration by drinking plenty of water and including hydrating fruits and vegetables.
6. Balanced meals: Ensure that meals contain a balance of carbohydrates, proteins, and fats.
7. Vitamin B12: It is very important for those who are fully plant based to ensure they are getting enough Vitamin B12. This can be done through fortified foods, or through vitamin supplements.
Examples of plant-based iftar dishes
- Lentil soup
- Chickpea curry
- Vegetable tagine
- Quinoa salad with roasted vegetables
- Fruit salad with dates and nuts
By making informed choices and prioritising whole, nutrient-rich plant foods, individuals can enjoy healthy and satisfying plant-based iftar meals that support their well-being during Ramadan.
Source: Hindustan Times
Bd-pratidin English/ Afia
