Authored by Dr Victoria Mountford, Lead Psychologist and Eating Disorders Service Lead at Sage Clinics
Fasting is meant to be a time of reflection, growth, and deepening your spiritual connection. But if you struggle with an eating disorder, it can also feel like a minefield of triggers—one moment, you might feel motivated and hopeful, and the next, overwhelmed and anxious. The cycle of fasting and feasting can be tough to navigate, but with the right mindset and support, you can honor both your faith and your health.
First question to ask yourself: Should I be fasting if I am suffering from an Eating Disorder?
Your well-being isn’t up for debate. If you’re in recovery or actively struggling with an eating disorder, fasting may not be safe for you right now. Rapid weight loss, being underweight, or dealing with serious health issues are major contraindications to fasting. If this sounds like you, have an open conversation with a doctor, therapist, family member or a trusted spiritual mentor. Remember—there are many ways to engage spiritually beyond fasting, whether through prayer, mindfulness, or acts of kindness.
Shifting Your Mindset: It’s Not About Control
Fasting isn’t meant to be about deprivation or controlling your body. It’s about self-reflection, gratitude, and discipline in a way that nurtures your soul—not your disordered eating habits. If you catch yourself slipping into toxic thoughts about weight or food restriction, pause. Remind yourself why you’re fasting (or why you’re not), and refocus on the deeper meaning behind it.
Not Fasting? That’s Okay.
If fasting isn’t the healthiest option for you this year, that doesn’t make you any less spiritual. It’s easy to feel guilt, but your worth isn’t tied to whether or not you fast. Instead, lean into other meaningful traditions—spending time in prayer, helping those in need, or simply being kind to yourself. Spend time with family and loved ones. If you’re worried about judgment, consider opening up to those close to you. A simple, “For health reasons, I’m not fasting this year, but I’m still focusing on the spiritual side of things” can help ease awkward conversations.
Prepping for Suhoor & Iftar Without Anxiety
If you do decide to fast, planning ahead will help you feel more in control in a healthy way:
• Never skip Suhoor! Think of it as an act of self-care. Fuel your body with sustaining foods like oats, whole grains, nuts, and yogurt to keep your energy up.
• Break your fast with intention. Start with dates and water, then ease into soup or salad before your main meal. Eating slowly can help you avoid feeling out of control.
• Balance is key. Make sure your meal includes carbs, protein, and healthy fats—your body needs all three to function properly.
• Include a nighttime snack. Something small between Iftar and Suhoor can keep you from feeling overly hungry the next day.
Handling Food Anxiety & Social Pressures
Big meals, family gatherings, and food talk everywhere—it’s a lot. If the thought of Iftar makes you uneasy, here are some ways to manage:
• Serve yourself a plate with a good balance of food before sitting down.
• Choose a seat where you feel most comfortable.
• Set boundaries if diet talk starts creeping in.
• Remind yourself that feeling full is normal—it’s not a sign of failure.
What If You Slip Up?
Recovery isn’t linear. If you find yourself restricting, bingeing, or purging, please don’t be too hard on yourself. Instead of spiraling, take a deep breath and ask yourself what you need to feel supported. Can you talk to someone about it? Do you need to adjust your approach for tomorrow? Every day is a new chance to make a choice that honors both your faith and your recovery.
After Fasting Ends: Keeping a Healthy Balance
Once fasting is over, resist the urge to restrict or “make up for” what you ate. Your body is not a calculator—it thrives on consistency and care. Get back to your regular eating routine as soon as possible and remind yourself that nourishment is a form of self-respect.
At the end of the day, fasting is meant to bring you closer to your spiritual self, not to harm your relationship with food. Be gentle with yourself. Lean into your faith. Trust that your journey is valid, whether or not you fast. You are worthy of love, healing, and compassion—always.
You can find out more about Dr Victoria Mountford and the team at Sage Clinics here. For more information about the services Sage Clinics offers or to book an appointment please contact +971 4 575 5684, at appointments@sage-clinics.com or through the chat function in the bottom right corner of the website.
