Best sahur & iftar foods to support breastmilk production while fasting
For breastfeeding moms, fasting during Ramadan comes with a little extra planning. The biggest concern? Will my milk supply drop? Will I have enough energy? How do I stay hydrated when I can’t drink throughout the day?
The good news is, many moms have fasted successfully while breastfeeding. The key is choosing the right foods at sahur and iftar to keep your energy up, prevent dehydration, and support milk production.
After gathering tips from experienced moms, here’s a practical guide to what to eat and drink to make your fasting month smoother.
Sahur: Start your day right
Sahur isn’t just about filling up before fasting—it’s about choosing foods that release energy slowly, keep you full longer, and prevent thirst.
What to eat for sahur
💛 Go for slow-releasing carbs
Instead of white rice or sugary cereals that make you feel hungry quickly, opt for complex carbs that digest slowly and keep you full longer.
✔ Oats, brown rice, wholemeal bread, chapati, and sweet potatoes are great options.
✔ Barley keeps you hydrated and supports milk supply.
💛 Pack in protein
Protein helps with muscle recovery, keeps hunger at bay, and supports milk production.
✔ Eggs, chicken, fish, and tofu are great sources.
✔ Dairy products like fresh milk or yogurt add calcium and protein to your meal.
💛 Don’t forget healthy fats
Good fats help balance hormones and keep your milk rich and nutritious.
✔ Avocado, nuts like almonds and cashews.
✔ Adding a spoon of coconut oil to your meal can also help sustain energy levels.
💛 Hydrate, hydrate, hydrate!
Water is crucial for breastfeeding. If you wake up feeling dry-mouthed or dizzy, you might not be drinking enough at night.
✔ Coconut water helps restore electrolytes and keeps you hydrated.
✔ Barley is a great option to prevent thirst and cool the body.
✔ Milk-based drinks like fresh susu kurma (milk with dates) are packed with energy and nutrients.
A simple sahur meal could be oats with dates and almonds, a boiled egg, and a glass of coconut water. It keeps you full, energized, and hydrated.
Iftar: replenish & restore
After fasting all day, your body needs hydration and nutrients to recover. Instead of eating everything at once, it’s better to break your fast slowly and mindfully.
What to eat for iftar
💛 Start with dates and fluids
Breaking fast with dates and warm water is a great way to restore energy levels.
✔ Dates contain natural sugars that give you a quick energy boost.
✔ Coconut water or barley can help rehydrate your body faster.
💛 Replenish with protein
After fasting, your body needs protein to recover and keep milk supply stable.
✔ Choose lean meats like chicken, fish, or beef.
✔ Lentils, tempeh, and dhall are great plant-based protein options.
💛 Refuel with good carbs
Carbs are essential after a long fast, but choosing the right ones prevents sugar crashes.
✔ Brown rice, wholemeal chapati, or starchy vegetables like sweet potatoes are ideal.
✔ Fruits like bananas, papaya, or watermelon are great for digestion and hydration.
💛 Milk-boosting foods to include
While no single food can guarantee more milk, some ingredients have been used by moms for generations to support supply.
✔ Moringa is high in iron and calcium, great for breastfeeding.
✔ Barley (often used in soups and drinks) is believed to help maintain hydration and supply.
✔ Black sesame seeds are rich in calcium and often added to traditional postpartum drinks.
A good iftar meal could be grilled chicken with brown rice, a side of moringa soup, and a glass of homemade barley.
Extra tips for breastfeeding moms during Ramadan
✔ Drink water regularly between iftar and sahur—aim for 2.5 to 3 liters spread out over the night.
✔ Have small, nutrient-packed snacks before bed like yogurt with nuts or a banana to sustain energy.
✔ Listen to your body—if fasting is making you feel weak or affecting your supply, don’t push yourself too hard.
Every mother’s experience with fasting while breastfeeding is different, and it’s okay to adjust based on how your body responds.