Why do Muslims break their fast with dates and what makes them especially beneficial for women?

Dates are having a moment – and not just during Ramadan. From supermarket shelves at Cold Storage and NTUC to luxe snack boxes filled with chocolate-covered Medjools, and even Ajwa dates hailed as ancient superfoods, these glossy fruits are popping up everywhere. TikTok, too, is brimming with creative ways to enjoy them – think Medjools stuffed with nut butters for a nutrient-packed snack, or dates sprinkled over salads for a hit of natural sweetness.

Even if you’re not fasting, chances are you’ve paused on a viral reel about their health benefits – or been tempted to pick up a stylish box “just to try.” But beyond their social media glow-up lies a richer story – one that weaves together faith, science, and modern wellness – and it’s a story especially relevant for women today.

The significance of dates in Ramadan

For Muslims, breaking fast with dates is more than a symbolic act – it’s a deeply spiritual tradition rooted in the teachings of Prophet Muhammad (PBUH), who would open his fast with dates before prayer. “When Muslims break their fast with dates during Ramadan, they are not merely following a healthy habit – they are connecting with a profound spiritual tradition that spans over fourteen centuries,” shares Nurul Hidayah Abubakar, assistant director of Halal certification at MUIS. “It’s one of those beautiful instances where scientific wisdom and spiritual practice align perfectly.”

And science does back this up. “Dates are high in natural sugars, providing immediate energy after fasting,” explains Dr Naras Lapsys, chief clinical officer at Chi Longevity. “They’re also rich in fibre, potassium, magnesium, and B vitamins – all of which support digestion and help replenish essential minerals.” He also adds that extended fasting and altered eating time can cause some constipation, and the higher fibre content in dates may help to mitigate these effects.

A superfruit made for women’s wellness

Beyond Ramadan, dates are a nutritional powerhouse for women at every life stage. “Dates are packed with phytoestrogens and essential minerals like magnesium, calcium, phosphorus, and iron – nature’s way of supporting women’s wellness,” Dr Lapsys elaborates. These nutrients play a crucial role in menstrual health, hormonal balance, and bone strength. Iron and folate help prevent anaemia, potassium and magnesium regulate blood pressure and ease bloating, while fibre supports digestion, especially during hormonal fluctuations. Add to that a hefty dose of antioxidants that fight free radicals – promoting healthier skin and potentially slowing ageing – and dates might just be the ultimate “beauty from within” food.

Nurul adds that this intersection of faith and science is especially powerful when viewed through a woman’s lens. “The story of Mary (Maryam AS), mother of Jesus (Isa AS) and the palm tree ties beautifully to what we now know about dates’ benefits for women,” she reflects. In the Quran, Maryam AS was instructed to “Shake the trunk of the palm tree towards you; it will drop upon you ripe, fresh dates” (Quran 19:25) as she endured childbirth. “It’s such a powerful image of divine care, providing exactly what she needed at one of life’s most vulnerable moments,” Nurul says.

Modern research echoes this ancient wisdom. A 2011 study in the Journal of Obstetrics and Gynaecology found that women who consumed dates in the final weeks of pregnancy were more likely to go into natural labour and less likely to require medical induction. “The evidence suggests that eating dates late in pregnancy may shorten labour and reduce the need for interventions,” says Dr Lapsys. “But beyond childbirth, their rich nutrient profile continues to support women’s health in powerful ways.”

Ancient wisdom that still resonates

Nurul further elaborates that dates are more than just a Ramadan staple – they’re “nature’s energy bars”, packed with exactly what the body needs. “They provide natural sugars for a quick energy boost, fibre to support digestion, and essential minerals like magnesium and potassium that help with muscle function and ease cramps,” she shares.

In fact, a 2014 study in the International Journal of Clinical and Experimental Medicine found that dates are rich in antioxidant, anti-inflammatory, and anti-tumour properties, while a 2013 review in Critical Reviews in Food Science and Nutrition highlighted their role in supporting digestion and reducing chronic disease risk.

“Dates are truly a powerhouse of nutrition, especially for women,” Nurul adds. Whether for that natural burst of energy, digestive support, or their mineral-rich profile, dates offer a perfect blend of tradition and science-backed wellness – a reminder that sometimes the simplest foods hold the greatest power.

Who should be mindful of date intake?

While dates are packed with goodness, moderation is essential, especially for those with specific health concerns. “People with diabetes should be mindful of their high glycaemic index – it’s best to pair them with healthy fats like nuts or proteins like yoghurt to avoid glucose spikes,” advises Dr Lapsys. He also notes that migraine sufferers should watch out for tyramine in dates, a compound that can trigger migraines in sensitive individuals. Additionally, due to their high potassium content, dates should be limited for those with chronic kidney disease (CKD).

So how many dates a day? Dr Lapsys recommends:

• 3 to 4 dates daily (approx. 50g) for general consumption.
• 1 to 2 dates paired with protein or fat for those managing insulin resistance.
• 4 to 6 dates for athletes or those needing a higher energy intake.