Ramadan in UAE: How ‘fibermaxxing’ and protein keep you full and fit

As Muslims across the UAE observe Ramadan, maintaining energy levels and a healthy weight during long fasting hours can be challenging. Nutrition experts told Gulf News that one approach gaining attention is combining fibre-rich foods with protein-forward meals, which can help manage hunger, support digestion, and promote overall well-being.

One popular trend that highlights this approach is “fibermaxxing” – popularised on social media in recent years, which simply means increasing intake of fibre-rich foods.

“So instead of sounding fancy, it includes fibre-rich foods like beans, fruits, vegetables, whole grains, and seeds in your diet,” said Heenana Mustaheena, clinical dietician at LLH Hospital in Musaffah, Abu Dhabi. “During fasting, consuming more fibre-rich foods, helps you feel full and keeps your digestion smooth.”

Adding to this, Dr Vijay Anand V, Consultant Gastroenterology at Aster Clinic, Al Qusais, said fibre plays a particularly important role during Ramadan, when meal timings shift dramatically.

“Fibre supports gut health during fasting by regulating bowel movements and preventing constipation – a common concern in Ramadan,” he said. “Soluble fibre slows digestion, promoting sustained fullness and steadier blood sugar levels between suhoor and iftar, while insoluble fibre adds bulk to stool and maintains regularity.”

Heenana pointed out that consuming enough protein like eggs, chicken, fish, lentils, and yogurt help maintain muscle strength, reduce hunger, and prolong satiety.
“When you combine fibre and protein, you stay satisfied longer, eat fewer unhealthy snacks and manage your weight better. It helps keep blood sugar steady and supports overall health while fasting.”

Dr Vijay noted that a protein-forward diet can be beneficial but balance is essential.

“Easily digestible sources such as eggs, fish, yogurt, lentils and lean chicken are ideal,” he said. “However, very high protein intake without enough fibre and fluids may slow digestion and contribute to constipation. Pairing protein with fire-rich vegetables or whole grains ensures better gut function and sustained energy.”

For suhoor, Heenana recommend a balanced plate: protein sources, fibre-rich vegetables, small portions of healthy fats such as nuts or seeds, and plenty of water. A well-planned suhoor helps sustain energy and prevent mid-day hunger.

Dr Vijay suggested choosing gentle, well-cooked foods that are easy on the stomach. “Whole grains like oats or whole-wheat bread, bananas, berries, soaked almonds, and legumes work well.”

During iftar, breaking the fast gradually with water and light foods is crucial. Include lean protein and vegetables, while limiting very salty or spicy foods that may trigger dehydration.
“Eat a mix of fibre-rich foods, protein, healthy fats, and drink enough water. Doing this helps control hunger, manage weight, and keep your body healthy during fasting.”

Dr Vijay pointed out that lentil soup, oats, cooked vegetables such as carrots, zucchini and pumpkin, and soaked chia or flaxseeds are “good options”.

Overloading on fibre without enough water can cause bloating and constipation, while high-protein meals without hydration may lead to fatigue or headaches, making it harder to stay active and control weight.

Fried or oily protein dishes add extra calories, and ignoring portion control – even with healthy foods – can prevent weight loss. She also cautioned that focusing solely on protein while neglecting other nutrients can slow metabolism.

Drink enough water between iftar and suhoor.

Eat a balance of fibre, protein, healthy fats, and whole grains.

Choose grilled, baked, or boiled foods instead of fried.

Keep portions moderate to support weight and metabolism.

“A balanced diet with enough water, moderate calories, and a variety of nutrients helps digestion, energy, metabolism and maintains a healthy weight during Ramadan,” Heenana added.