Fasting during the holy month of Ramadan is practiced by muslims around the world every year, for 4 weeks. One of the common questions I get asked is, if it is safe to still fast if pregnant or breastfeeding. The answer is yes, provided that you are healthy, with no pre-existing medical concerns and you have an uncomplicated pregnancy. The season that Ramadan is falling in should be taken into account too. 

There are some specific times when fasting is not recommended. Fasting during the first 12 weeks of pregnancy is not recommended and in the first 6 weeks of breastfeeding. This is because it is during this time that your milk supply is being established and you are recovering from the birth of your baby, and so our own nutritional needs increase. 

The Mummy MOT®

Established in London, The Mummy MOT® is a comprehensive postnatal assessment to check your recovery after pregnancy and childbirth. The Mummy MOT® is the popular choice if you are experiencing any symptoms of leaking urine, pelvic pain, if you have vaginal heaviness or bulging, if your c-section scar is painful or tight, if you have noticed a doming of your tummy muscles or if you have any aches or pains.  It is also the perfect postnatal check even if you have no symptoms. Maybe you want to start trying for another baby, are keen to start a new hobby or just want to return to exercise safely. The Mummy MOT® provides you with the advice you need and the exercises your body requires to move confidently into motherhood.

Here are some top tips to help you fast safely:

Make sure you get plenty of rest, as you are  more likely to be more tired. 

Pregnancy - in the last trimester you will be more tired and require more rest.

Breastfeeding - adequate rest helps set the circadian rhythm of our hormones which will affect our milk supply

Ensure you are watching out for signs of dehydration, such as dark urine, dizziness or weakness. 

Pregnancy - ensure you drink plenty of fluids during the time you can eat and drink. You can have a small crystal of Celtic Salt under your tongue with each glass of water you drink. This will help your cells absorb and use the fluid more efficiently. 

Breastfeeding - you need to aim for at least 3 litres of water in the times you can drink. This will help with maintaining your milk supply.

You must make sure you eat suhoor (the pre-sunrise meal)

Pregnancy - in the last trimester you will need about 200 calories more per day. 

Breastfeeding - in the first 6 months of breastfeeding you will continue to need the extra 200 calories per day. 

Balancing Fasting, Nutrition & Motherhood

Eat foods high in nutrients, especially good quality fats and protein. Avoid empty calories which will fill you up but not add anything nutritionally.

Continue to breastfeed your baby responsively throughout the day and night.

Limit exercise during fasting hours, especially if you fasting in summer months.  

Monitoring Your Baby’s Well-Being While Fasting

Continue to monitor foetal movements if pregnant and monitor wet nappies if breastfeeding. If you notice foetal movement slow down, break your fast and go to the doctor. In breastfeeding, if the number of wet nappies drops, this may be a sign that milk supply is dropping so you may need the assistance of a lactation specialist.

Regardless if you are pregnant or breastfeeding the nutritional guidance remains the same. Food should be macro- and micro-nutrient dense and foods with empty calories and nutrients should be avoided.

Here Are Some Tips for Nourishing Your Body While Fasting

- Meals should contain good quality proteins (at least ⅓ of your plate). These include foods such as meat (grass-fed and pasture raised is best), eggs (pasture raised, ideally), and beans (which have been sprouted). Animal organ meats are ideal such as beef or chicken liver (organic and grass-fed is optimal). These foods will provide essential nutrients such as iron and Vitamin Bs to your diet. 

- Meals should contain good quality fats. Use butter or ghee in cooking, extra virgin olive oil in dressings. Use fats with abundance. 

- Make sure vegetables make up at least half of your plate. This will ensure you receive a mix of micronutrients that both you and your baby need during these times of development. 

- When having carbohydrates, make sure you opt for slow release options. These include sprouted beans and grains, sweet potatoes and potatoes. When cooking rice or pasta, use bone broth as the liquid instead of plain water.

- Include fruits, especially dates. But make sure you don’t eat these by themselves but include sprouted nuts or Greek yoghurt as a side. 

- Continue with supportive supplements. You can consult with a healthcare professional to determine which are important for you.

The biggest take away is to listen to your body and break your fast if you are feeling unwell.

Jordana Ventzke

TMP Collaborator | Instagram: @jv_nutrition

Jordana is a qualified Paediatric Dietitian and wonderful mother to two children under 6 years old. In addition to being a Dietitian, Jordana is a HypnoBirthing Instructor, helping new families navigate how they would like to birth their babies.

Jordana specialises in infant nutrition, breastfeeding, food allergies and picky eating. She primarily works within the first 1000 days of life. Jordana works with families to support their choices and provide information to help them make informed decisions as to how they would like to raise their children.

Jordana and her husband choose a close attachment parenting approach when raising their children, having breastfed both children and co-slept. She has lived and worked in the Middle East for the last 10 years.