This week’s Kutuby Learning blog is dedicated to raising awareness on the topic of nutrition, not just any, but the diet of the Prophet Muhammad ﷺ, how he maintained his fitness and health. As Muslims, we should strive to be the best version of ourselves physically and spiritually.
They say you are what you eat. So, we are aware that a major part of being healthy depends on consuming nutritious food. Now, what exactly is a healthy diet? What makes it so crucial? And does it apply to everyone?
The Sunnah gives us a good number of ahadeeth regarding the Prophet’s preference when it came to food.
Prophetic foods are foods that the Prophet (SAW) ate regularly. These are foods packed filled with nutritious goodness that help you feel great about yourself, prevent diseases, and allow you to stay physically and mentally fit.
So, Kutuby Learning brings you the diet of the Prophet Muhammad ﷺ and why we must strive to follow it.
The Sunnah Way of Consuming a Diet
In Islam, there are certain etiquettes of consuming food. These are the sunnah of the Prophet Muhammad ﷺ and they teach us the appropriate mannerisms of eating. Learn about the following Sunnahs of “how we should consume” before we jump on to “what we should consume”.
1. Washing Hands
More than 1400 years ago, the Prophet ﷺ advised us to wash our hands before and after meals. When preparing food for yourself or someone else, hand-washing is one of the most important preventative measures you can take to prevent contamination. A simple way to prevent germs from spreading throughout your kitchen while handling and preparing food is to wash your hands with soap and water. About 30% of diarrhoea-related illnesses and 20% of respiratory infections (like colds) can be avoided through hand washing. By washing your hands regularly, you also follow the Sunnah of the Prophet ﷺ himself.
2. Drinking Water
According to a study from Mayo Clinic, water is essential to health. Drinking water aids in the breakdown of food during a meal so that your body can absorb the nutrients. The Prophet ﷺ always liked to drink water while he was sitting down, with the glass in his right hand, and in three breaths, sipping slowly; saying Bismillah before we start and Alhamdulillah after we are done drinking.
3. Eating Slowly
Nowadays, we hear a lot about mindful eating—eat more slowly, with intention, and without watching television, and your weight will improve as a result. Additionally, this probably has a lot of value. According to a new study published in BMJ Open, people who eat slowly rather than in a rush tend to lose weight. They also appeared to lose weight by eating at a slower pace over time. Not surprisingly, our beloved Prophet ﷺ always advised us to eat less, just a few mouthfuls, at a slow pace and mindfully, as opposed to stuffing our stomachs full at lightning speed. The following ayah from the Holy Qur’an further reminds us of the way Allah SWT wants us to eat:
وَٱشْرَبُوا۟ وَلَا تُسْرِفُوٓا۟ ۚ إِنَّهُۥ لَا يُحِبُّ ٱلْمُسْرِفِينَ
Eat and drink, but be not excessive. Indeed, Allah likes not those who commit excess. (Al-Qu'ran 7:31)
Further, Miqdam ibn Ma’d reported:
The Messenger of Allah (SAW) said, “The son of Adam does not fill a vessel worse than his stomach, it is enough for him to take a few bites to straighten his back. If he cannot, then he may fill it with a third of his food, a third of his drink, and a third of his breath.” (Sunan At-Tirmidhi)
Modern science tends to support all these Sunnahs in wonderful ways. It proves that the Prophet’s ﷺ knowledge was centuries ahead of its time.
Sunnah Foods To Consume
Prophet Muhammad ate a variety of foods. However, the Prophet ﷺ belonged to a period of hardship, where large supermarkets did not exist and food was scarce. Many times, he would eat from whatever little was available. This way, he also adopted a system of intermittent fasting.
Abu Hurayrah (RA) narrated that
The Prophet ﷺ said: “Allah is Tayyib (pure) and accepts only that which is tayyib (pure and wholesome). Allah (SWT) has commanded the faithful to do that which He commanded the Messengers, and the Almighty has said: “O Messengers! Eat of the tayyib (pure and wholesome) things and do right.” (Sahih Muslim)
Below is a list of foods the Prophet Muhammad ﷺ diet frequently added to his diet.
1. Dates
Dates are nature's superfood: a wealth of fibre, energy, and minerals. Dates contain potassium, fibre, calcium, zinc, iron, copper, magnesium, calcium, and other minerals which assist in lowering blood pressure, lowering the risk of stroke, and preventing complications during labour. The combo of dates and camel milk is unbeatable. Vitamins A, B, and D, along with the fat and vitamin C in camel milk, make for an ideal nutritional combination.
The Prophet ﷺ said,
“If anyone is fasting let him break his fast with dates. In case he does not have them, then with water.”
The Prophet ﷺ also said,
"He who eats seven 'Ajwa dates every morning will not be affected by poison or magic on the day he eats them" (Bukhari 5445).
2. Barley
Barley is a staple source of energy. Barley has eight essential amino acids, vitamin B, and minerals like iron, zinc, magnesium, and phosphorus. It provides all the nutrition and goodness one can ask for. Barley is mentioned in approximately 250 hadiths, proving its significance as a food source throughout Islamic history. Narrated 'Urwa: Aisha used to say,
"I heard Allah's Messenger (ﷺ) saying, 'at-Talbina gives rest to the heart of the patient and makes it active and relieves some of his sorrow and grief." (Sahih al-Bukhari 5689).
3. Meat
The Prophet Muhammad ﷺ would avoid eating meat on a day-to-day basis. Although the Prophet referred to meat as the "meal of the Kings," implying that it should be considered a luxury rather than the main course, meat consumption is not prohibited in Islam.
Meat was regarded as a luxury during prophetic times and was only consumed occasionally. If meat was unavailable, the Prophet would eat dates or squash on Fridays or when he had visitors. Meat is full of protein, a famous favourite of athletes and bodybuilders. It also contains amino acids which help in repairing the broken down muscles after a long stressful day of physical and mental exercise.
4. Milk
Milk comes on the frontlines in the physical and mental development of a child. Milk is one of the most nutrient-filled and calorie-dense consumables available. Because it contains a lot of calcium, milk is essential for strengthening the teeth and bones. Additionally, it improves human memory, restores vision, and treats gastric disorders. The Prophet ﷺ enjoyed drinking milk from goats and camels.
The Holy Qur’an also mentions milk:
“And there is certainly a lesson for you in cattle: We give you to drink of what is in their bellies, from between digested food and blood: pure milk, pleasant to drink”. (Qur’an 16:66)
5. Honey
Honey has always been a prized food in every era, holding its value to date. Most diseases can be treated naturally with honey. Honey is thought to be effective for treating a wide range of conditions, including problems with one's stomach, appetite, and controlling phlegm.
The Prophet ﷺ said, "Healing is in three things: cupping, a gulp of honey and cauterization.” (Bukhari 5681)
The nutrients and antioxidants in raw honey contribute to its health benefits. Honey may aid in healing and is also better for your heart and blood sugar levels.
6. Figs
There is an entire chapter in the Qur’an that is dedicated to its name. Figs are a good source of potassium and magnesium, as well as dietary fibre. Figs have approximately 50 calories each and a relatively high content of vitamins A, B, and C. One large raw fig has 77.5% water, 8 grams of protein, 2 grams of fat, 23 mg of calcium, 4 mg of iron, 50 IU of vitamin A, 2 grams of dietary fibre, 3.8 mg of folic acid, 3 mg of niacin, and 1 mg of vitamin C.
7. Pumpkin
Anas b. Malik said: “A tailor invited the Messenger of Allah ﷺ to a meal which he had prepared. I went along with the Messenger of Allah ﷺ and we were served barley bread and soup containing pumpkin and dried sliced meat. Anas said: I saw the Messenger of Allah ﷺ going after the pumpkin around the dish, so I have always liked pumpkins since that day.
- (Sunan Abi Dawud 3782)
Pumpkins are a commonly consumed food among the general population in the regions of South Asia and Africa. It can be made in multiple ways, varying from a savoury dish to a dessert often called “halva”. Pumpkin is one of the most well-known sources of beta carotene and offers a number of advantages against asthma and heart disease.
The list goes on due to the fact that our beloved Prophet’s ﷺ diet was not limited to a certain group of foods. He would thank Allah for anything he could eat and provide for his family and we must strive to do the same.
Well, that’s a wrap on our diet list. Make sure to check out our Instagram and YouTube to stay updated with the Kutuby Team, providing Islamic knowledge to your kids the fun way.
