Balancing Modern Eating Habits with Spiritual Wisdom: Lessons from Prophet Muhammad’s (ﷺ) Diet

THE WAYS IN WHICH WE EAT AND THE FOODS that we consume are often influenced by our inherited behaviors and cultural traditions. As Muslims, we adhere to the sunnah as we seek to emulate the lifestyle of Prophet Muhammad (ﷺ). His dietary habits, derived from teachings in the Qur’an, provide valuable guidance on how Muslims should maintain a balanced diet for their overall well-being. In today’s world, where various diets gain popularity, promising short-lived results by restricting or eliminating certain foods, we learn from the etiquette of the Prophet (ﷺ), that eating is not simply a physical necessity to fill our stomachs, but it is also a spiritual act that can nourish our minds and souls.

The Prophet (ﷺ) always began his meals with the name of God and finished his meals with expressions of gratitude. This practice teaches us to always acknowledge God for providing His blessings and appreciating the sustenance provided. It emphasizes the importance of gratitude and mindfulness in our daily lives, recognizing that even the basic act of eating is a blessing that we should not take for granted.

Another important etiquette taught by the Prophet (ﷺ) was to eat in moderation. He firmly discouraged over-indulgence in eating. Moderation is central to the Prophet’s dietary habits. This balanced approach ensured that a balanced intake of nutrients would help prevent health issues associated with overconsumption, or at the other extreme, starvation. The Prophet Muhammad (ﷺ) said, “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then let him divide his stomach into three parts: one-third for food, one-third for drink, and one-third for air.” (Sunan Ibn Majah 3349)

Prophet Muhammad (ﷺ) showed great humility in how he ate. He preferred sitting on the floor with his companions, treating everyone equally. Before he began eating, he made sure servants were served first, showing his kindness and consideration. He would eat on the floor, invite servants to join him, and always cleaned the plate to not waste any food. He also taught that there are more blessings to share your meal with others. “The food of one person is sufficient for two, and the food of two people is sufficient for four, and the food of four people is sufficient for eight.” (Sahih Muslim)

Narrations also indicate that the Prophet (ﷺ) fasted on Mondays and Thursdays. The Prophet (ﷺ) said, “If you fast any part of the month, then fast the 13th, 14th, and 15th” (Sunan an-Nasa’i 2424).

“Fasting is recommended in the middle of the month to serve as a reminder to the Muslims to maintain their spiritual practice and self-discipline throughout the year, and to not restrict it only to the month of Ramadan.”

Modern science has affirmed the benefits of fasting and intermittent fasting as research has indicated that fasting can improve metabolism, cellular repair, brain function, heart health, lower blood sugar, and reduce inflammation. There are several distinct methods for fasting in modern diets, which aim to serve different purposes.

5:2 Diet: This approach involves eating normally for five days a week and then restricting calorie intake to 500 calories for women, and 600 calories for men on the remaining two days. The goal is to promote weight loss and metabolic health by creating a calorie deficit.

16/8 Method: This method restricts eating to an 8-hour window each day, resulting in a 16-hour fasting period. Variations like 18:6 or 20:4 can also be used. The purpose is to improve metabolic health and facilitate weight management by extending the fasting period to encourage the body to utilize stored fat for energy.

24-hour Dry Fast: This involves abstaining from all caloric intake for a full 24 hours, though water and zero-calorie fluids are permitted. The aim is to promote cellular repair and detoxification by allowing the digestive system to rest completely.

Liquid Fasting: This type of fasting focuses on consuming only liquids such as water, strained fruit and vegetable juices, or broth. The goal is to support detoxification and give the digestive system a break while still providing essential nutrients and hydration.

Other variations of fasting include alternate-day fasting and eating only one meal a day. In addition to the month of Ramadan, there are other forms of religious fasting observed by different faith groups, such as the Navratri Festival, where adherents typically restrict their diet to fruits, nuts, dairy products, and certain vegetables that are considered pure, while avoiding grains, pulses, onions, garlic, meat, fish, and alcohol. Likewise, fasting for Lent lasts 40 days, and participants give up something that they like, but it does not necessarily have to be a food item. The aim of these practices is spiritual observance aimed at purification and devotion.

Amid this backdrop of diverse fasting practices, dietary choices in everyday life come center stage.  Nowadays, when the eating habits of Muslims are considered, halal meat immediately comes to mind. Does this mean that Muslims have to eat meat? These are the conflicted thoughts many Muslims who choose vegetarian or vegan diets face, whether through criticism from family and friends, or from society at large. The overconsumption of meat in modern society has also prompted some to adopt vegetarian or vegan diets for personal, health, or environmental reasons. If a Muslim does not consume meat, does it contradict the sunnah of the Prophet (ﷺ)?

Historically, meat was considered a luxury item and consumed sparingly by the Prophet (ﷺ) and was reserved for special occasions such as Eid. This practice reflects moderation and appreciation for the limited resources of the times. Eid al Adha nowadays has become synonymous with sacrificing sheep, goats, and cows. The Qurbani is mandatory for every Muslim who can afford to do so. The tradition is traced back to the Qur’an, where Prophet Ibrahim (ﷺ), was commanded by Allah (swt) to sacrifice his son Ismail (ﷺ). The angel Jibraeel then replaced Ismail (ﷺ) with a ram. The qurbani was a metaphor for sacrifice and submitting to God’s will, rather than being hailed as a festival of elaborate meat dishes. Islam teaches us balance even in the way that the qurbani is to be distributed. One-third is to be shared amongst family members, one-third is for friends, and one-third is to be distributed amongst the poor. Many Muslims also donate their entire qurbani for the disadvantaged Muslim communities in developing nations. This shows that we should not overindulge and be greedy, but also be charitable and share our sustenance with others to attain more blessings, as consuming meat frequently is also not financially sustainable for many people. These days many Muslims display extravagance in weddings and other celebrations and have moved away from the teachings of the Prophet (ﷺ) with regard to simplicity and humbleness.

Over the years, many crash diets have emerged and become trendy for their promises of rapid weight loss through restrictive eating patterns. While these diets may offer short-term benefits, their sustainability and long-term health effects are often debated. Here are some examples of popular dietary trends and their potential health risks:

Atkins Diet: This diet reduces carbohydrate intake and emphasizes higher consumption of proteins and fats to promote weight loss, by using fat as the main energy source. The risk of chronic diseases increases with high meat intake.

Detox Diets: These diets claim to eliminate toxins from the body through fasting, juice cleanses, or specific food restrictions. They often lack essential nutrients and can cause electrolyte imbalances, dehydration, fatigue, and digestive issues.

High-Protein Diets: Diets that excessively emphasize protein can increase the risk of kidney stones, and lead to nutrient imbalances, if not balanced properly with other food groups. It is important to check the source of the protein, as the body digests natural sources differently as opposed to protein supplements which contain fillers, sweeteners, and other additives that can trigger digestive intolerances.

Keto Diet: This diet cuts down on carbohydrates and encourages eating more fats to trigger ketosis, where the body uses fat for fuel instead of carbohydrates. While it can be effective for short-term weight management, in the long run, it can lead to nutrient deficiencies, constipation, kidney and cholesterol complications.

Paleo Diet: This diet is based on foods eaten by early humans, focusing on meat, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, and dairy. It may seem like a decently balanced diet, however, due to the restrictions, it lacks essential nutrients such as calcium and vitamin D, and its high meat intake can increase saturated fat intake.

Raw Food Diet: This diet advocates for consuming only uncooked and unprocessed foods, emphasizing fruits, vegetables, nuts, and seeds. Some starchy vegetables such as potatoes are excluded from this diet. While it promotes natural eating, it can lead to digestive issues such as bloating, gas, and other discomforts due to the nature of digesting raw vegetables and grains.

Vegan Diet: The vegan diet, which restricts all animal products including meat, dairy, eggs, and even honey, emphasizes eating plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. However, this diet lacks adequate nutrients which are primarily found in animal products such as vitamin B12, vitamin D3, iron, calcium, and omega-3 fatty acids.

Modern scientific research has shown the adverse effects of diets that are based on restrictions. This can impact various bodily functions as well as overall health. It can alter gut bacteria, affect digestion, immune system, the balance of energy, and weight fluctuations. Furthermore, these diets can also contribute to non-physical ailments, such as psychological disorders.

“Remember, if you’re following a special diet for health reasons, it’s important to consult your doctor to ensure you’re not missing any essential nutrients and to explore ways to supplement them into your diet to ensure you maintain a balanced diet and always consider the timeless advice from Prophet Muhammad (ﷺ).”

Many of the foods eaten by the Prophet (ﷺ) are now popularly known as today’s “superfoods.” While adhering to halal rules is crucial for Muslims, it doesn’t imply that Allah (swt) emphasizes us to consume meat. The Qur’an mentions a variety of foods such as dates, figs, olives, pomegranates, honey, milk, fish, barley, lentils, and grapes, emphasizing dietary balance. These foods are rich in essential vitamins and nutrients, spanning multiple food groups, reflecting Allah’s (swt) blessings and provision for us. These foods all contain varying levels of carbohydrates, protein, fats, vitamins, and minerals, which when consumed in moderation, fulfill an individual’s nutritional needs.

“The Prophet’s (ﷺ) dietary recommendations align with modern studies of balanced nutrition, promoting weight management, heart health, and overall well-being.”

His examples on eating habits, from portion control to fasting, offer practical wisdom relevant to today’s health challenges. His varied food choices reflect Islam’s flexibility, allowing Muslims to adapt their diet based on their health and cultural preferences while adhering to halal guidelines.

In conclusion, the dietary practices of Prophet Muhammad (ﷺ) offer guidance on achieving a healthy and well-balanced diet. His emphasis on moderation, variety, ethical considerations, and eating etiquette provides a holistic framework for Muslims to maintain both physical health and spiritual fulfillment through their food choices. The Prophet’s approach contrasts with modern restrictive diets that may deprive the body of essential vitamins and nutrients. By following his example, Muslims can navigate today’s complex food landscape, maintain a balanced and healthy lifestyle aligned with Islamic principles, and achieve well-being in both physical and spiritual aspects of life.

Zehra Jafri has a Bachelor’s degree in Marketing and enjoys keeping up with current news and social media trends. She lives in Chicago, IL with her 3 children.