15 Iftar Menus, Healthy Choices for Breaking the Fast in Ramadan

Kapanlagi.com - Breaking the fast is a special moment during Ramadan after a day of fasting. The body needs time to adjust from an empty energy state back to being energized. The choice of menu when breaking the fast will greatly determine how the body gradually recovers.

It is not uncommon for many people to be tempted to indulge in heavy or overly sweet dishes because they feel hungry. However, consuming heavy food immediately after fasting can lead to digestive disturbances and unwanted blood sugar spikes. Instead, start with light and nutrient-rich dishes so the body can adjust gradually.

There are many iftar dishes that are not only delicious but also boost energy and meet nutritional needs. This article presents a series of healthy iftar menus, starting from appetizers to main dishes that are rich in healthy nutrients.

Find more news related to iftar menus at Liputan6.com.

1. Starting Iftar with Dates as an Energy Opener

Healthy iftar menu options during the month of Ramadan (credit:unsplash.com/id/@vdphotography)

Dates are a fruit that is very synonymous with breaking the fast due to their high natural sugar content. This fruit helps restore blood sugar levels after a day of fasting without causing a sudden spike.

In addition, dates contain fiber and minerals that support the digestive process and help gradually increase energy. Many people choose 1–3 dates as an opener before continuing to the main dish.

2. Vegetable Soup or Chicken Soup to Feel Full While Hydrating the Body

Healthy iftar menu options during the month of Ramadan (credit:unsplash.com/id/@ferhadd)

Warm vegetable soup or chicken soup is very effective as the first dish after consuming dates. The liquid in the soup helps hydrate the body that has lost a lot of fluids during a day of fasting. The light texture of the broth also allows the stomach to gradually adapt before receiving more solid food. This is important to reduce the risk of feeling bloated or uncomfortable.

The composition of vegetables in the soup contributes vitamins and fiber needed by the body after hours of not receiving intake. Meanwhile, chicken serves as a source of protein that helps repair cells and body tissues used throughout the day.

3. Mineral Water and Young Coconut Water for Body Rehydration

Healthy iftar menu options during the month of Ramadan (credit:unsplash.com/id/@greg_rosenke)

Mineral water is the top priority when breaking the fast to replace lost fluids. Drinking water slowly helps the body readjust its fluid and electrolyte balance. The habit of drinking too quickly in large amounts can actually cause discomfort in the stomach.

In addition to plain water, young coconut water can be a healthy natural rehydration alternative. Its natural electrolyte content helps restore the body’s fluid balance more quickly. Coconut water also provides a light refreshing taste, making it suitable to consume before moving on to other iftar menu items.

4. Fruit and Vegetable Salad as a Source of Vitamins

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Fruit salad or vegetable salad provides additional vitamins, minerals, and antioxidants needed by the body after fasting. The high fiber content helps maintain smooth bowel movements. This menu is very helpful for the body that was previously empty and needs nutrients gradually.

The combination of fruits and vegetables in one serving offers a refreshing sensation when breaking the fast. Additionally, salads help provide light energy before the body receives the main food intake. Simple dressing options also keep the salad light and easy on digestion.

5. Fruit Pudding as a Healthy Iftar Alternative

Healthy iftar menu options during Ramadan (credit:unsplash.com/id/@tjsocoz)

Fruit pudding offers a natural sweetness derived from fresh fruits. Its vitamin and fiber content makes this iftar dish more balanced compared to other sweet snacks. Its soft texture also makes it easy to consume after an empty stomach all day.

A variety of fruits in the pudding helps meet daily vitamin needs. Fruit pudding can be a safe choice for those who want to break their fast with a sweet taste without overindulgence. This dish is also suitable to enjoy before moving on to the main meal.

6. Oatmeal as a Filling Complex Carbohydrate

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Oatmeal is a source of complex carbohydrates that are digested slowly by the body. The longer digestion process helps the feeling of fullness last longer after breaking the fast. This is important for maintaining energy stability until the next meal.

Adding fresh fruit toppings like bananas or apples enhances the nutritional value of oatmeal. This combination provides additional fiber as well as a natural flavor that is not excessive. Oatmeal also becomes a practical and healthy iftar menu alternative.

7. Gado-Gado as a Vegetable Salad Dish with Protein

Gado-gado is a traditional dish rich in various types of vegetables. The addition of tofu, tempeh, and eggs makes this dish contain both plant and animal protein. This content helps the body recover energy without putting too much strain on the digestion.

The peanut sauce in gado-gado contributes healthy fats that the body needs. Its savory flavor balances the vegetables, making the dish enjoyable to eat. Gado-gado is often chosen as a complete and practical iftar option.

8. Sapo Tahu as a Filling Vegetable Soup Dish

Healthy iftar menu options during Ramadan (credit:freepik.com/stockking)

Sapo tahu is rich in vegetables and protein from tofu cooked in a warm broth. This broth helps to hydrate the body while providing comfort after fasting. Soupy dishes also help the stomach adapt before receiving denser food.

The addition of chicken or seafood in sapo tahu increases its protein content. This variation of ingredients provides a more complete nutritional balance. Sapo tahu is often chosen for its light yet filling taste.

9. Mashed Potato as a Carbohydrate Alternative

Healthy iftar menu options during Ramadan (credit:unsplash.com/id/@annastampfli)

Mashed potatoes are a source of carbohydrates that can replace white rice when breaking the fast. The fiber and carotenoid content in them supports body health. The soft texture of mashed potatoes makes them easy to consume after an empty stomach.

In addition to being easy to digest, mashed potatoes also provide a gradual feeling of fullness. This dish pairs well with vegetables or protein as a main course. This option is a solution for those who want a variation of carbohydrates when breaking the fast.

10. Grilled Fish for Healthy Protein and Fats

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Grilled fish is a source of high-quality protein and healthy omega-3 fats. The grilling method helps retain nutrients without adding excess fat. Fish is also known to be easier to digest compared to red meat.

As a main dish for iftar, grilled fish provides a balanced feeling of fullness. Its nutritional content supports heart health and energy recovery in the body. This dish is suitable to be consumed after a light appetizer.

11. Stir-Fried Vegetables as a High-Fiber Main Dish

Healthy iftar menu options during Ramadan (credit:freepik.com/timolina)

Stir-fried vegetables provide fiber, vitamins, and essential minerals needed by the body. Various options like spinach, kale, and carrots make this menu rich in nutrients. Vegetables help keep digestion smooth after a long fast.

Stir-fried vegetables can be paired with tofu or tempeh as an additional protein source. This combination creates a simple yet balanced dish. This menu is often chosen because it is practical and easy on the stomach.

12. Eggs as an Easily Absorbed Source of Protein

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Eggs are known as a source of protein that is easily absorbed by the body. Their healthy fat content and vitamins support energy recovery after fasting. Eggs are also versatile and can be prepared in various iftar dishes.

Served as boiled eggs, scrambled eggs, or mixed with vegetables, eggs still provide optimal benefits. The protein in them helps repair body tissues that have been active throughout the day. This dish is often used as a complement to iftar meals.

13. Potatoes and Spinach for Additional Nutrition

Potatoes provide complex carbohydrates that help restore energy. Meanwhile, spinach is rich in iron and vitamins that are essential for the body. This combination helps replace the nutrients lost during fasting.

Both ingredients are easy to prepare as soup or stir-fry. In addition to being practical, this menu is also friendly to the digestive system. This option is suitable for those who want a simple yet nutritious meal.

14. Green Tea Without Sugar as a Closing Drink

Healthy iftar menu options during the month of Ramadan (credit:unsplash.com/id/@laarkstudio)

Green tea contains antioxidants that are beneficial for the body. As a closing drink, green tea aids the digestive process after breaking the fast. This beverage also provides a calming effect after a day of activities.

It is recommended to consume green tea without added sugar. This way, its antioxidant benefits can be obtained optimally. Green tea becomes a healthy drink alternative besides plain water.

15. Avoiding Fried Foods and High Sugar

Fried foods and those high in sugar can make it difficult for the body to adapt after fasting. Excessive consumption poses a risk of digestive disturbances. Therefore, these types of foods should be limited during iftar.

Choosing lighter and balanced menu options helps the body remain comfortable. The right iftar pattern makes evening activities feel more optimal. A healthy menu is key to maintaining body condition during the fasting month.

16. Popular Q&A About Iftar Menu

Q: What is a healthy iftar menu for beginners?
A: A healthy menu for beginners includes dates, vegetable soup, salad, and mineral water as they are easy to digest and help restore energy.

Q: How many dates are recommended when breaking the fast?
A: It is recommended to consume 1-3 dates to help gradually raise blood sugar after fasting.

Q: Is it okay to eat heavy food immediately when breaking the fast?
A: It is not recommended to eat heavy food immediately as it can cause digestive issues; starting with light dishes is better.

Let's read articles about other iftar menu recommendations on Kapanlagi.com. If not now, when?

(kpl/vna)