Ramadan and pregnancy

By Alexa Evans RD

It’s Ramadan! You may be wondering what this means for you whilst you are pregnant. Pregnant women are usually exempt from fasting during Ramadan, and it is generally not encouraged to fast as there may be potential risks to your baby.

Should I fast during Ramadan?

It is your choice whether to fast or not, but it may be helpful to understand the effects that fasting may have on your baby. Many pregnant women who choose to fast have safe pregnancies with healthy babies, however, research on this subject has had some interesting findings.

During pregnancy, there are critical windows of development for your baby, where nutrition plays and important role. A restricted supply of nutrition during these windows may result in poorer outcomes in later life.

Fasting during pregnancy can cause something called ‘accelerated starvation’. This is when the hormones that regulate how glucose is handled in the body are disrupted and glucose levels can sharply drop. This process has been associated with poorer cognitive function during childhood, and some animal studies suggest that these changes may affect the development of the nervous system.

Fasting has also been shown to result in lower calorie intakes in pregnant women, by as many as 500-1000 calories below what is required. This is not recommended during pregnancy and can cause problems with your health or your baby’s development. Some evidence also shows that disruptions with nutrition supply during pregnancy can cause low birth weight babies, which can result in poorer health outcomes.

Dehydration can also be a risk if you are fasting, which is unsafe for you and your baby. Great care must be taken, particularly if Ramadan is during the summer months when the days are longer and hotter.

What if I choose to fast?

If you choose to fast, you may want to follow these tips for a healthier, safer fast.

Suhoor, the meal before dawn, should include foods that are slowly digested and have enough energy to keep you going for long hours. Foods containing fibre take longer to digest, so include plenty of these. For example, fruit and vegetables, beans and pulses, oats and grains. Make sure you set your alarm and don’t miss this meal - it is very important!

Iftar, the meal that breaks your fast should be a meal and not a feast! A glass of fruit juice, or some dates is a good way to break your fast, initially giving you a refreshing burst of energy that you need. This may also be a good opportunity to include dairy products to help give you enough calcium. For example, a glass of milk with some dates, or a yoghurt with some fruit.

When you break your fast:

• Ensure you are consuming a healthy, balanced diet containing all the major food groups. This will ensure you are providing the right nutrients for you and your baby. The Eatwell Guide is a good guide for choosing what sort of foods should be included and in what proportions.

• Choose complex carbohydrates - these will help to release energy slowly. This is helpful when the hours of fasting are so long. Some choices could be basmati or brown rice, beans and lentils, oats, wholemeal bread or chapati or wholemeal pasta.

• Sugary foods can rapidly raise your blood sugar levels, and then cause them to drop very quickly. This can make you feel tired, faint and can also make you feel hungry more quickly, so it is advised to avoid eating too many of these foods.

• Limit high fat foods, such as Mithai, Ghulab Jamun, biscuits, cakes, deep fried foods or curries made with lots of oil. You can replace foods such as parathas, pastries, and samosas with chickpeas, potato dishes or try baking samosas instead of frying.

• Although high fat foods should be limited, try to include some foods that contain healthier fats, such as avocados or nuts or oily fish as these will help to provide you with enough energy for you and your baby.

• Include milk and dairy products to provide enough calcium for your baby. Yoghurts, milk, and cheese are suitable choices. If you are do not eat dairy, you may want to consider other ways of getting enough calcium. For example, green leafy vegetables, fish with bones, or enriched non dairy alternatives such as soy products, rice or oat milks.

• Drink enough water between Iftar and Suhoor to prevent you from becoming dehydrated. You should aim to drink 1.5 to 2 litres. It is advised not to drink caffeinated drinks as they are a diuretic. This means that they can cause you to urinate more, which means you lose more water. Also, more than 200mg of caffeine per day during pregnancy should be avoided.

If you have any concerns with fasting during Ramadan, and whether it is safe for you to do so, speak to your GP.

• References

  Almond D and Mazumder B (2011) Health Capital and the Prenatal Environment: The Effect of Ramadan Observance during Pregnancy. American Economic Journal: Applied Economics, 3(4):56-85.

  Communities in Action (2007) Ramadan Health Guide (Accessed July 2013).

  NHS Choices: Guide to healthy fasting (Accessed July 2013).

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