A Holistic Approach to Health and Spirituality
The "Prophetic diet" refers to the dietary habits and guidelines derived from the life and teachings of the Prophet Muhammad, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ). Rooted in simplicity, moderation, and natural foods, this approach emphasises maintaining a healthy body as part of fulfilling spiritual and religious obligations.
The Prophetic Diet
Prophet Muhammad's, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) eating habits and the foods he consumed inspired and continues to inspire Muslims worldwide to adopt these practices as a way to promote both physical and spiritual well-being.
Key Principles
1. Moderation:
Prophet Muhammad, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) strongly emphasised eating in moderation. He advised against overeating, as it can harm both the body and soul.
"The son of Adam does not fill a vessel worse than his stomach. It is sufficient for him to eat a few mouthfuls to keep him going. If he must, then a third for his food, a third for his drink, and a third for his breath."(Tirmidhi)
This principle aligns with modern scientific research, which links overeating to various chronic diseases such as Diabetes.
2. Thankfulness:
Gratitude for food is a central theme. The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) encouraged Muslims to start meals with "Bismillah" (In the name of Allah) and end with "Alhamdulillah" (All praise is due to Allah).
3. Sharing:
Sharing food is seen as a blessing. The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) said:
"The food of two people is sufficient for three, and the food of three is sufficient for four." (Bukhari and Muslim)
4. Halal and Tayyib:
Foods consumed must be halal (permissible) and tayyib (pure, wholesome, and good for health). The Qur'an states:
"Eat of what is lawful and good on the earth." (Qur'an 2:168)
Foods Recommended in the Prophetic Diet
Prophet Muhammad, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) consumed simple, natural, and nourishing foods.
Here are some notable foods mentioned in Islamic traditions:
1. Dates
Dates were a staple of the Prophet’s, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) diet. He recommended them for breaking (Sehri/Suhoor) during Ramadan.
Possible Benefits: Rich in natural sugars, fibre and essential minerals. They provide a quick energy boost and aid digestion.
"Whoever eats seven dates in the morning will not be harmed by poison or magic on that day." (Bukhari)
2. Honey
Honey is praised in both the Qur'an and Hadith for its healing properties.
Possible Benefits: Antimicrobial, antioxidant, and a natural energy source.
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) said:
"Make use of two remedies: honey and the Qur'an." (Ibn Majah)
3. Milk
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) regularly consumed milk and described it as a blessed food.
Possible Benefits: A source of calcium, protein, and essential vitamins for bone health and overall nourishment.
4. Olive Oil
Mentioned in the Qur'an and regularly used by the Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ).
Possible Benefits: Rich in healthy fats, it supports heart health and is excellent for skin and hair.
"Eat olive oil and anoint yourselves with it, for it is from a blessed tree." (Tirmidhi)
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) recommended Barley Porridge, also known as talbina, especially during illness or grief. To see how you can incorporate Barley recipes in to your diet, check out our blog post on Barley Flour Recipes.
Possible Benefits: High in fiber, it aids digestion, reduces cholesterol, and provides a soothing effect.
"Talbina soothes the heart of the patient and relieves some of their sorrow." (Bukhari)
6. Water
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) emphasised drinking water in moderation and in a sitting position.
Benefits: Essential for hydration and overall health.
Sunnah practice: Drink water in three sips and avoid gulping.
7. Vinegar
Frequently consumed by the Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) as part of simple meals.
Possible Benefits: Aids digestion and is low in calories.
"What an excellent condiment is vinegar!" (Muslim)
8. Pomegranate
Mentioned in the Qur'an as a fruit of paradise.
Possible Benefits: Rich in antioxidants, vitamins, and minerals.
9. Lentils
Known as a humble and nutritious food, lentils were part of the Prophet's diet.
Possible Benefits: High in protein, fibre, and iron.
10. Black Seeds (Nigella Sativa)
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) highlighted the healing properties of black seeds.
"In the black seed is healing for every disease except death." (Bukhari and Muslim)
Possible Benefits: Boosts immunity, aids digestion, and has anti-inflammatory properties.
Sunnah Eating Habits
Eat Slowly
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) encouraged mindful eating and chewing food thoroughly.
Sit Down to Eat
He would sit humbly on the floor while eating, emphasising humility and mindfulness.
Avoid Waste
The Prophet, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) condemned food waste and encouraged finishing meals.
"Eat and drink, but do not waste by extravagance, certainly He (Allah) likes not those who are extravagant."(Qur'an 7:31)
Health Benefits of the Prophetic Diet
Modern nutrition science confirms the wisdom behind many of these teachings:
The emphasis on natural, unprocessed foods aligns with recommendations for a healthy diet.
Moderation prevents overeating and reduces the risk of obesity and related diseases.
Foods like dates, honey, olive oil, and black seeds have been extensively studied for their medicinal properties.
Conclusion
The Prophetic diet is more than just a list of foods; it is a way of life that promotes health, gratitude, and mindfulness. By following the eating habits and food recommendations of Prophet Muhammad, Peace be upon him (صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ) Muslims can align their physical health with spiritual well-being, fulfilling the Qur'anic call to consume what is halal (lawful) and tayyib (wholesome). This timeless approach remains relevant in promoting a balanced, nourishing lifestyle in the modern world. Read more about our favourite Sunnah Foods here.
