Muslims around the world fast from dawn to sunset during Ramadan.
During this holy month, they abstain from food and drink.
But there is a time between sunset and sunrise when Muslims are allowed to eat.
Let’s explore the timings and traditions associated with breaking the fast.
Fasting Hours During Ramadan
The fasting period during Ramadan lasts from dawn to sunset each day.
This means that Muslims cannot eat or drink anything during daylight hours.
The exact timings vary depending on your location and the time of year Ramadan falls.
In 2025, Ramadan is expected to begin on 28 February and end on 30 March.
However, the exact date may vary as it follows the lunar calendar.
Suhoor: The Pre-dawn Meal
Suhoor, or Sehri, is the pre-dawn meal consumed before the day’s fast begins.
It’s an important meal that helps sustain energy levels throughout the day of fasting.
The time for Suhoor ends at dawn, just before the Fajr prayer.
It’s recommended to finish eating about 10 minutes before the Fajr prayer.
This is to be sure that you don’t accidentally eat after dawn.
For example, if the Fajr prayer time is 6:12 am, you should aim to stop eating around 6:00 am.
However, if you’re still eating when you hear the call to prayer (Adhan), you can swallow what’s already in your mouth.
Iftar: Breaking the Fast
Iftar is the meal eaten at sunset to break the day’s fast.
It’s a special time of the day, often shared with family and friends.
Iftar begins at sunset, which coincides with the Maghrib prayer.
It’s a tradition to break the fast with dates and water, following the example of Prophet Muhammad (peace be upon him).

Eating Between Iftar and Suhoor
After breaking the fast at Iftar, Muslims are free to eat and drink until the next day’s fast begins at dawn (Fajr).
This period between Iftar and Suhoor is when you can nourish your body and prepare for the next day’s fast.
Overall Benefits of Time-Restricted Eating During Ramadan
The fasting and eating pattern during Ramadan resembles a form of time-restricted feeding, something that is also associated with several health benefits:
- Weight management: The calorie restriction and altered eating pattern can support weight loss and prevent excessive weight gain.
- Improved metabolic health: Ramadan fasting has been linked to glucose tolerance and insulin sensitivity improvements.
- Cardiovascular benefits: Some studies have shown improvements in blood lipid profiles during and after Ramadan fasting.
- Cellular repair: The fasting period may promote autophagy, where the body removes damaged cells and regenerates new ones.
- Enhanced focus and mental clarity: Some people report improved focus and alertness during Ramadan due to the shift in eating habits and increased spiritual practices.
To maximise these benefits, make healthy food choices during the eating windows and maintain proper hydration.
What to Eat During Ramadan
When you can eat during Ramadan, choosing nutritious foods that will sustain you through fasting is important. Here are some recommendations:
For Suhoor:
- Whole grains like oatmeal or whole-grain bread
- Fresh fruits and vegetables
- Protein sources such as eggs, milk, or yoghurt
- Healthy fats from nuts or olives
- Plenty of water for hydration
For Iftar:
- Start with dates and water to gently break your fast
- Include a variety of foods: whole grains, lean proteins, vegetables, and fruits
- Stay hydrated by drinking water throughout the evening

Tips for Healthy Fasting
To make the most of the eating times during Ramadan, here are a few suggestions:
- Don’t skip Suhoor. It’s important for maintaining energy throughout the day.
- Break your fast gently. Start with light foods and gradually move to heavier meals.
- Stay hydrated. Drink plenty of water between Iftar and Suhoor.
- Avoid overeating. It’s tempting to indulge, but moderation is key.
- Choose nutrient-dense foods that will keep you feeling full longer.
Navigating Ramadan’s Eating Schedule
It is important for those observing the fast to understand the eating times during Ramadan. Remember, you can eat from sunset to dawn, with Iftar and Suhoor being the main meals.
By planning your meals wisely and following the prescribed timings, you can maintain your health and energy while fulfilling your religious obligations during this holy month.
Ramadan is not just about staying away from food and drink. It’s a time to reconnect with Allah.
By following these guidelines on when and what to eat, you can focus on the deeper meaning of this sacred month.