Ramadan food ideas: our guide to Suhoor, Iftar & other essentials

It couldn’t be easier to shake this extra source of fibre, protein and iron onto almost anything – everyone needs fibre, and it’s thought that 90% of us don’t get enough.^1,2 Chia seeds are also a source of iron, important for normal cognitive function and helping to reduce tiredness and fatigue.^3,4

Need some recipe inspiration? Sprinkle chia seeds over yoghurt, porridge, eggs or pancakes or mix into smoothies and bakes. Or whip up a chia pudding with your favourite fruits for even more fibre.

Nuts naturally contain fat – and that's not a bad thing, particularly as it helps the body to absorb certain vitamins.⁵ Our mix of walnuts, cashews and Brazil nuts is naturally high in magnesium, manganese and vitamin B1, all of which contribute to normal energy-yielding metabolism. They offer an average of 18.8g fat, 4.3g protein and 1.7g fibre per 30g serving. The best thing about nuts? They’re super versatile and great for snacking as well as in granola, curries, desserts, homemade nut butter and more.

If you’re hitting the gym during Ramadan, making sure you’re getting enough protein is very important. We need protein as it contributes to normal muscle and bone maintenance and, according to the British Nutrition Foundation, most people should have about 0.75g protein per kg of their body weight per day.^6,7,8 While we recommend trying to get protein through your diet, we know this isn’t always possible and sometimes a shake is great for topping up. Applied Nutrition’s chocolate-flavoured protein powder delivers 24g protein per serving and takes just seconds to whizz into a shake. Not a chocolate fan? Don’t worry, it comes in coffee, banana, strawberry and vanilla flavours too.

Hydration’s just as important as what you eat when you break a fast – after all, the body’s made up of about 60% water.⁹ While water is a great choice for everyday hydration, sometimes you might fancy something a little different. These electrolyte sachets combine hydration and energy support for a two-in-one way to stay refreshed during Suhoor and Iftar. Magnesium contributes to electrolyte balance, while vitamin B12 helps reduce tiredness and fatigue.^10,11,12 There’s no caffeine and no added sodium – just a tropical-tasting Pineapple & Guava flavour.

These banana chips offer some tasty sweetness and are a source of fibre. Snack straight from the bag, sprinkle into granola, trail mix or porridge or add into this delicious triple berry immunity bowl.

OK, you might not need a fancy honey. But this squeezy Manuka is made by bees that visit the Manuka bush, only found in Australia and New Zealand. MGO is a naturally occurring compound in Manuka honey, with the number indicating its concentration.¹⁵ We’ve picked an MGO rating of 70+ for a more everyday honey, but our range goes up to MGO 1200+. Squeeze over oats, pancakes, yoghurt or drizzle on toast for an extra hit of sweetness. We’d recommend our gluten-free protein pancakes with nut butter for protein, fibre and a seriously tasty start to the day.

Iron plays a part in carrying oxygen around the body, helping to reduce fatigue and supporting normal cognitive function – so it’s pretty important.¹⁶ You can find iron in food, but some people (including those following vegetarian or vegan diets or those with heavy periods) may find it more challenging to get enough through their diet. These vegan iron capsules are ‘gentle’, meaning they’re kind to your stomach, and provide 20mg iron per daily serving.