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Ramadan essentials: our top product picks to support your fast
Written byH&B editorial team
Reviewed byHeeral Patel
From fasting to feasting, we’ll help you stock up. Find nutritious extras to add to your Suhoor or crowd-pleasing staples for the ultimate get-together
Our top picks
Source of iron and fibre
Holland & Barrett
Holland & Barrett Mixed Nut Pieces 400g
3 for 2 Mix & Match
£7.99
Blend of three whey proteins
Precision Engineered
Whey Protein Chocolate 900g
Great Savings
£18.00
£29.00
Great for everyday usage
Holland & Barrett
Holland & Barrett Manuka Honey MGO 70+ Squeezy 350g
25% off
£18.74
£24.99
Of course, you still want to enjoy Suhoor or Iftar your way. So it’s all about the extras that add nutrition to your meals. From sprinkles of fibre to refreshing drinks, we’ve rounded up some of our fave products that offer support when you need it most.
Get ready for a flavour-packed journey as we delve into supplements, inspired ingredients and the magic of make-ahead meals...
If you practice Halal as a Muslim, be sure to check all products individually for certification.
It couldn’t be easier to shake this extra source of fibre, protein and iron onto almost anything. Just 28g of chia seeds – about a handful – provides a third of your daily fibre intake.1
Not only does everyone need fibre (and 90% of us don’t get enough) but it’s particularly useful during fasting as it may help you stay fuller for longer.2,3,4
Sprinkle over yoghurt, porridge, eggs and pancakes or mix into smoothies and bakes.
Nuts are known for their fat content.5 While it’s a good idea to eat lots of fatty foods, we need a small amount to give us energy and absorb certain vitamins.5
Our mix contains walnuts, cashews and Brazil nuts, which offers an average of 18.68g fat, 4.65g protein and 1.77g fibre per serving.
The best thing about nuts? They’re super versatile. Great for snacking as well as in nut butter, granola, curries, desserts and more. To mix it up a bit, try our high-protein chickpea penne with tempeh.
If you’re hitting the gym during Ramadan, a good source of protein is even more important than usual. According to the British Nutrition Foundation, most people need about 0.75g protein per kg of their body weight per day. While we recommend trying to get protein through your diet, we know this isn’t always possible with busy lifestyles and different dietary requirements.6
This chocolate flavour powder delivers 21g protein per serving and takes just seconds to whiz into a shake. It’s also Informed Sport certified to give you the highest level of assurance.
We need protein as it contributes to the normal maintenance of muscles and bones.7,8 Not a chocolate fan? Don’t worry, it comes in banana, strawberry and vanilla flavours too.
If you’re not feeling like a shake, why not grab those gains with our high protein sunshine dal?
You can count on oats to help you stay fuller for longer as they’re high in fibre.9
And there’s no end to the options. Porridge, flapjacks, overnight oats, muffins, baked oats, protein balls and granola are just the tip of the iceberg.
Oats don’t naturally contain gluten, but they can sometimes be contaminated with other cereals during manufacturing. These oats are 100% gluten free, so you can enjoy them with peace of mind.
These oats are currently only available in H&B stores – not available online.
OK, you might not need a fancy honey. But this squeezy Manuka is made by bees that visit the Manuka bush, only found in Australia and New Zealand.
It has antibacterial properties and the higher the MGO number on the packaging, the stronger this activity is.
We’ve chosen MGO 70+ for a more everyday honey, but our range goes up to MGO 1200+!
Squeeze over oats, pancakes, yoghurt or drizzle on toast for an extra hit of sweetness. We’d recommend our gluten-free protein pancakes with nut butter.
Support your hydration after the gym or a fast. Developed by professional rugby players, Fourfive’s berry-flavoured tablets replace electrolytes and vitamins like C, B6 and B12 as well as magnesium to support the immune system, bones, muscle function and help reduce tiredness and fatigue.10-18
What’s more, they’re vegan friendly and Informed Sport tested.
Iron helps make haemoglobin, a protein in red blood cells that carries oxygen around the body.19
A whopping one in four women don’t get the iron they need.2 It might be that you should take an iron supplement, especially if you have heavy periods or you’re vegetarian or vegan – talk to your GP.
These iron capsules are ‘gentle’, meaning they’re kinder to your stomach.
Craving something sweet? These banana chips offer a sugar boost and are a source of fibre.
Snack straight from the bag, sprinkle into granola, trail mix or porridge or add into this delicious triple berry immunity bowl.
The final say
Ready to stock up? We’ve got the tasty and nutritious snacks to help you through your fast. Check out our guide to foods and supplements to support you during Ramadan, with advice from our store colleagues, if you’re after more ideas too.
One more thing if you’ve got a crowd around for Suhoor – make these peanut butter date bites to break your fast and you’ll be the favourite dinner party host.
And finally, Ramadan Mubarak to all who observe it!
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. US Department of Agriculture (USDA). Seeds, chia seeds, dried [Internet]. USDA [cited 2025 Feb 19]. Available from: https://fdc.nal.usda.gov/food-details/170554/nutrients
2. GOV.UK. NDNS: results from years 9 to 11 (combined) - statistical summary [Internet]. GOV.UK [reviewed 2020 Dec 11; cited 2025 Feb 19]. Available from: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary
3. British Heart Foundation (BHF). Are you eating enough fibre? [Internet]. BHF [reviewed 2018 Feb 16; cited 2025 Feb 19]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/fibre
4. US Department of Agriculture (USDA). Rice, brown, long grain, unenriched, raw [Internet]. USDA [cited 2025 Feb 19]. Available from: https://fdc.nal.usda.gov/food-details/2512380/nutrients
5. British Heart Foundation (BHF). Fats explained [Internet]. BHF [reviewed 2021 Sep; cited 2025 Feb 19]. Available from: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained
6. British Nutrition Foundation (BNF). Sport and exercise [Internet]. BNF [cited 2025 Feb 19]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise/
7. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6447
8. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6448
9. NHS. Starchy foods and carbohydrates [Internet]. NHS [reviewed 2023 Mar 15; cited 2025 Feb 19]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/
10. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6500
11. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6502
12. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6498
13. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6488
14. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6408
15. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6405
16. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6401
17. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6346
18. European Commission. Characteristics [Internet]. European Commission [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6342
19. National Institutes of Health (NIH). Iron – Consumer [Internet]. NIH [reviewed 2023 Aug 17; cited 2025 Feb 19]. Available from: https://ods.od.nih.gov/factsheets/Iron-Consumer/
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