Sunnah Foods During Ramadan For Muslim Travellers

Travelling during Ramadan can be a unique and enriching experience, but it also comes with its own set of challenges—especially when it comes to fasting. Long flights, changing time zones, and unfamiliar food options can make it difficult to maintain energy levels. Fortunately, the Sunnah foods of the Prophet Muhammad (SAW) offer a simple, nutritious, and travel-friendly way to stay nourished while on the move.

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Why sunnah foods?

The foods that the Prophet (SAW) regularly consumed—such as dates, honey, milk, barley, olives, and figs—are not just spiritually significant but also packed with health benefits. These foods are easy to carry, require little to no preparation, and provide essential nutrients to sustain energy levels throughout the fasting hours. Whether someone is on a road trip, catching a flight, or exploring a new city, these Sunnah foods can make Ramadan travel smoother and more enjoyable.

Sunnah foods to pack for your Ramadan journey

1. Dates – The ultimate travel snack

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Breaking fast with dates isn’t just a Sunnah tradition—it’s also a practical choice. Dates are nature’s perfect energy boosters, loaded with natural sugars, fibre, and essential minerals. They provide a quick release of energy after a long day of fasting and are incredibly easy to pack. Whether in a carry-on bag, backpack, or car glove compartment, dates are a must-have for any traveller fasting during Ramadan.

The Prophet (SAW) said:

"He who eats seven Ajwa dates every morning will not be affected by poison or magic on the day he eats them."

(Sahih al-Bukhari, 5445; Sahih Muslim, 2047)

2. Honey – The natural immune booster

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A spoonful of honey can go a long way in keeping the immune system strong—an essential factor when travelling to new places and adjusting to different climates. Honey is known for its antibacterial properties and can be easily added to water, tea, or a quick suhoor meal to provide lasting energy. Travellers can carry a small jar or opt for convenient honey sticks for mess-free consumption on the go.

3. Milk – Hydration & nutrition in one sip

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Milk is another Sunnah drink that serves as a complete meal in itself, rich in protein, calcium, and hydration. While fresh milk may not always be an option while travelling, long-life milk, powdered milk, or even yoghurt drinks can be excellent alternatives. Drinking milk at suhoor can help sustain energy levels and keep dehydration at bay during the fasting hours.

4. Barley – The long-lasting energy source

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Barley is often overlooked, but it was a staple in the Prophet’s (SAW) diet for good reason. It provides slow-releasing energy, keeping hunger pangs away for longer periods. Travellers can incorporate barley into their suhoor by having barley-based soups, porridge, or even barley water, which is great for digestion. Instant barley porridge packs are a great option for those staying in hotels or hostels with limited cooking facilities.

5. Olives & olive oil – Small but mighty

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Olives and olive oil are excellent sources of healthy fats, supporting digestion and heart health. A small bottle of extra virgin olive oil can be a lifesaver when eating out—just drizzle it over salads, bread, or even cooked meals to add an extra layer of nutrition. Whole olives also make for a convenient travel snack, packed with flavor and nutrients.

6. Figs – The fiber-packed superfruit

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Figs are a fantastic source of fibre, which helps with digestion—especially useful when fasting while travelling. Dried figs are easy to carry and can be eaten as a snack or added to a quick meal. Since digestion can slow down during long flights or extended road trips, figs help keep things moving smoothly.

Travelling while fasting: Practical tips

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Now that the Sunnah food essentials are covered, here are some practical travel tips to make fasting during Ramadan easier:

• Plan ahead: Research halal food options at your destination and pack Sunnah foods to ensure a nutritious suhoor and iftar.

• Stay hydrated: Drink plenty of water during non-fasting hours and incorporate hydrating foods like milk and honey into meals.

• Time management: If crossing time zones, use Islamic travel apps to track prayer and fasting times based on location.

• Rest when possible: Energy conservation is key while travelling. Keep meals light but nutrient-dense to avoid sluggishness.

Final thoughts

Ramadan is a time of spiritual reflection, and travelling during this holy month can be a rewarding experience with the right preparation. By incorporating Sunnah foods into the journey, travellers can maintain their health, energy, and connection to the Sunnah while exploring the world. Whether it’s a short business trip or a long-haul adventure, these simple yet powerful foods can make all the difference. So pack those dates, bring along some honey, and embrace the beauty of Ramadan—wherever the journey leads!