Ramadan 2026 Nutrition Guide: 5 Essential Superfoods for a Healthy Iftar and Sehri

Ramadan 2026 is about to commence soon, and this transition of seasons will bring with it an entirely new set of nutritional requirements during this time of year. Long fasting hours will require a very strategic investigation into maintaining energy levels and hydration during these fasting hours, which requires one to take a very strategic approach to their Sehri (pre-dawn meal) and Iftar (meal that breaks the fast). When preparing your meal plan for Ramadan, you want to focus on slow-release foods for Sehri to provide you with sustained energy throughout the day and nutrient-dense items in Iftar to quickly replenish your mineral and sugar levels after fasting. Avoiding foods that are heavily fried or sweet will help you avoid a common phenomenon known as the mid-afternoon energy slump and stomach discomfort that can accompany a high-fat, high-sugar diet during Ramadan. Whole grains, natural sugars and healthy proteins will help to ensure a successful spiritual experience during this holy month as well as good overall health.

Fruitri & Hamdard: The Iftar Duo (Ajwa & Rooh Afza)

Fruitri & Hamdard - Ajwa Khajur 250g & Rooh Afza Syrup 750ml | Ajwa Dates & Rose Sharbat for Milk | Natural Energy Booster | Saudi Dates Fresh & Cool Drink Mocktail Syrup | Ramadan Food Items | Iftar Drink Mix Supports Vitality | Soft Black Dates (750ml + 250g)

₹ 539

₹ 1,499 (64% off)

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As we watch the final rays of sunshine fade away during the holy month of Ramadan in 2026, a pairing of spiritual nourishment and a refreshing floral experience has become very much part of the tradition. The holy month of Ramadan celebrates both the physical and spiritual aspects of life. This combination of Ajwa Khajur and Hamdard Rooh Afza has become an iconic representation of Ramadan's bounty through food.  This set contains 250g of Madinah date's authentic Ajwa dates, which have very dark, moist fruits with fine white lines that describe their unique character; they are paired with 750ml of Hamdard Rooh Afza, which is an iconic rose syrup from India. Talking about the dates, they contain high levels of minerals. When mixed with either milk or water as an ice-cold beverage after the dates, they can help to cool the body down from the heat and positively impact hydration immediately. Together, the combination of these two foods is not just about nourishment and is about a long-standing tradition of vitality and heritage that will attract attention at modern Iftar tables, providing an aromatic, floral beauty and melt-in-your-mouth sweetness without any processed additives.

Daawat Hyderabadi Biryani Kit

Daawat Biryani Kit Hyderabadi | Authentic Recipe | Ready in 30 min | Ready to Cook 334 gm/410gm (Weight may vary)

₹ 113

₹ 149 (24% off)

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Celebrate and enjoy delicious and authentic Hyderabadi Biryani at home, even on the busiest of Ramadan evenings in 2026, using a ready-to-cook Daawat Hyderabadi Biryani Kit in less than 30 minutes. Each kit provides the authentic Nizami experience without the stress of having to spend a long time prepping your food before breaking your fast. Each of the mixes have everything you need to prepare an authentic and delicious Hyderabadi Biryani, including premium-quality Daawat Basmati Rice, authentic Hyderabadi Paste, whole aromatic spices, and authentic Burani Raita seasoning. The only thing you will need to add is your favourite fresh vegetables or meat to create an authentic restaurant-quality Biryani. There are no preservatives or added colours found in any of the Daawat products; therefore, you can create a wholesome traditional feast while allowing you and your family to have more time to reflect and enjoy the true spirit of Ramadan and less time in the kitchen.

Tata Sampann Premium Royal Arabian Dates

Tata Sampann Premium Royal Arabian Dates/Khajoor, 400g, Rich in Fibre, Naturally Sweet, Naturally Low-Fat Food

₹ 220

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The Tata Sampann dates make for an ideal snack during Ramadan 2026. This 400-gram pack is naturally low in fat and sweet, which provides a healthy alternative to traditional dessert options. Because dates are very high in fibre, they will assist with digestion after a day of fasting, helping the body adjust when eating again. The dates' natural sugars will provide you with a substantial amount of quick energy to stay vitalised throughout your evening prayers. In addition to breaking fast, these dates can also be used in other ways, such as adding them to oats at sahur, making smoothies with them during iftar, or even chopping them up and throwing them into salads. Each date has been produced with care to deliver high-quality flavour and nutrition, allowing you to have what you need to stay strong and energised throughout the entire month of Ramadan.

ITC Master Chef Chicken Seekh Kebab

ITC Master Chef Chicken Seekh Kebab Pouch, 500 g

₹ 325

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Hosting Iftar for family and friends during Ramadan 2026 can be made easier by serving the ITC Master Chef Chicken Seekh Kebab as an appetiser. These frozen packs are a quick and easy way to add an authentic desi charcoal grill taste to your table. The kebabs have been made using a blend of spices and the very latest individually quick frozen technology, resulting in juiciness and nutrition being maintained throughout the cooking process. The kebabs are very easy to prepare during the evening rush hours as they can be microwaved, tawa-fried, or baked to create a wholesome, melt-in-the-mouth experience. There are no added preservatives in these kebabs, as they contain all-natural ingredients and therefore provide a wholesome and nutritious non-vegetarian snack when eaten with accompaniments such as mint chutney and parathas. The instant seekh kebabs can offer a satisfying way to quickly and efficiently serve a high-protein dish for Sehri or serve a tasty, protein-filled dish that can be the centrepiece of your Iftar party.

PrettyNutty Healthy Nutmix

PrettyNutty Healthy Nutmix 500g, Dried Almonds, Black Raisins, Cashewnuts, Cranberries, Black Dates & Many More. (Pack of Jar)

₹ 299

₹ 750 (60% off)

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The PrettyNutty nut mix is created to help you achieve your wellness goals during Ramadan in 2026. Each 500g jar of PrettyNutty Nut Mix has a variety of delicious and healthy ingredients: Slow roasted almonds and cashews, tart cranberries, crunchy pumpkin and sunflower seeds, and sweet black raisins and dates. All ingredients are prepared separately to ensure that they provide you with a great combination of flavour and texture when you eat them. This trail mix is ideal to have on your plate as part of your pre-dawn Sehri meal, giving you healthy fats and energy to keep you going through the fast. It is also a healthy option to satisfy your cravings late at night after Taraweeh prayers. With that, this contains no artificial trans fatty acids or artificial preservatives, just pure, clean fuel for the holy month that will keep you well nourished, allowing you to concentrate on your spiritual journey.

Read More: Top Plant-Based Protein Powders for Performance and Taste

Essential Nutrients for a Healthy Ramadan

In order to maintain healthy energy levels and hydrate adequately throughout the holy month of Ramadan in 2026, you should include five types of food in your diet:

• Dates: Known to be the traditional food eaten at iftar during Ramadan, they can give you a quick source of natural sugar and an excellent source of dietary fibre to boost your metabolism.
• Oats & Barley: These are both excellent sources of complex carbohydrates that release energy slowly and help you feel satisfied after a meal. They are particularly good to consume at sehri during Ramadan.
• Yoghurt: As a source of probiotics, yoghurt helps to maintain good digestion and offers a cooling effect, which is important when eating during suhoor.
• Water-based Fruits: Fruits like watermelon and cucumbers are very effective at hydrating your body after breaking the fast compared to simply drinking plain water.
• Lean Proteins: Protein-rich foods like eggs or grilled chicken can provide you with all of the essential amino acids needed to prevent muscle fatigue, allowing you to remain active while participating in evening prayers.