Sunnah Tips of Healthy Eating  

 Incorporating a healthy lifestyle in our daily lives is indeed challenging because there are many factors that affect it. As we are reminded in a hadeeth of Nabi (ﷺ) that health is the one of the greatest and most precious gifts of Allah to His servants. 

عَنِ ابْنِ عَبَّاسٍ ـ رضى الله عنهما ـ قَالَ قَالَ النَّبِيُّ صلى الله عليه وسلم ‏ “‏ نِعْمَتَانِ مَغْبُونٌ فِيهِمَا كَثِيرٌ مِنَ النَّاسِ، الصِّحَّةُ وَالْفَرَاغُ  

Narrated by Ibn `Abbas (ra): 

The Prophet (ﷺ) said: “There are two blessings that many people are deceived into losing: health and free time.” 

(Sahih al-Bukhari 6412) 

In Islam, there are several Sunnah (Prophetic traditions) and guidelines that promote healthy eating habits. Here are some Sunnah tips for healthy eating: 

Start with Bismillah: Begin your meals by saying “Bismillah” (In the name of Allah). This simple act is a way of seeking blessings for your food. 

عَنْ أُمِّ كُلْثُومٍ،  عَنْ عَائِشَةَ، قَالَتْ قَالَ رَسُولُ اللَّهِ صلى الله عليه وسلم ‏ “‏ إِذَا أَكَلَ أَحَدُكُمْ طَعَامًا فَلْيَقُلْ بِسْمِ اللَّهِ فَإِنْ نَسِيَ فِي أَوَّلِهِ فَلْيَقُلْ بِسْمِ اللَّهِ فِي أَوَّلِهِ وَآخِرِهِ 

Narrated by Umm Kulthum (ra): 

From ‘Aishah that the Messenger of Allah (ﷺ) said: “When one of you eats food, then let him say: ‘Bismillah.’ If he forgets in the beginning, then let him say: ‘Bismillah Fi Awwalihi Wa Akhirih (In the Name of Allah in its beginning and its end.)” 

 (Jami` at-Tirmidhi 1858) 

Wash Hands Before and After Eating: The Prophet Muhammad (ﷺ) emphasized the importance of washing your hands before and after eating to maintain cleanliness and hygiene. 

عَنْ أَبِي سَلَمَةَ، أَنَّ عَائِشَةَ، – رضى الله عنها – قَالَتْ كَانَ رَسُولُ اللَّهِ صلى الله عليه وسلم إِذَا أَرَادَ أَنْ يَنَامَ وَهُوَ جُنُبٌ تَوَضَّأَ وَإِذَا أَرَادَ أَنْ يَأْكُلَ أَوْ يَشْرَبَ – قَالَتْ – غَسَلَ يَدَيْهِ ثُمَّ يَأْكُلُ أَوْ يَشْرَبُ ‏. 

It was narrated from Abu Salamah that ‘Aishah (ra) said: 

“If the Messenger of Allah (ﷺ) wanted to sleep while he was Junub, he would perform Wudu’, and if he wanted to eat or drink,” she said: “he would wash his hands and then eat or drink.“ 

‏ (Sunan an-Nasa’i 257) 

Eat with the Right Hand: The Prophet (ﷺ)  encouraged eating with the right hand as it is a Sunnah and considered more hygienic. 

عَنِ ابْنِ عُمَرَ قَالَ: قَالَ رَسُولُ اللَّهِ صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ: إِذَا أَكَلَ أَحَدُكُمْ فَلْيَأْكُلْ بِيَمِينِهِ وَإِذَا شَرِبَ فَلْيَشْرَبْ بِيَمِينِهِ 

Ibn ‘Umar reported Allah’s messenger (ﷺ) as saying, “When any of you eats he should eat with his right hand, and when he drinks he should drink with his right hand.” 

(Sahih Muslim 2020) 

Eat in Moderation: Overeating is discouraged in Islam. The Sunnah advises filling your stomach with one-third food, one-third water, and one-third air. 

الْمِقْدَامَ بْنَ مَعْدِيكَرِبَ، يَقُولُ سَمِعْتُ رَسُولَ اللَّهِ ـ صلى الله عليه وسلم ـ يَقُولُ ‏ ”‏ مَا مَلأَ آدَمِيٌّ وِعَاءً شَرًّا مِنْ بَطْنٍ حَسْبُ الآدَمِيِّ لُقَيْمَاتٌ يُقِمْنَ صُلْبَهُ فَإِنْ غَلَبَتِ الآدَمِيَّ نَفْسُهُ فَثُلُثٌ لِلطَّعَامِ وَثُلُثٌ لِلشَّرَابِ وَثُلُثٌ لِلنَّفَسِ ‏”‏ ‏. 

Miqdam bin Madikarib (ra) said: 

“I heard the Messenger of Allah (ﷺ) say: ‘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 one third of food, one third for drink and one third for air.’” 

(Sunan Ibn Majah 3349)  

Chew Food Thoroughly: Chewing your food thoroughly aids in digestion. The Prophet (ﷺ) recommended chewing food properly and not rushing through meals. 

أَنَّ سُوَيْدَ بْنَ النُّعْمَانِ ـ رضى الله عنه ـ أَخْبَرَهُ أَنَّهُ، خَرَجَ مَعَ النَّبِيِّ صلى الله عليه وسلم عَامَ خَيْبَرَ، حَتَّى إِذَا كَانُوا بِالصَّهْبَاءِ ـ وَهْىَ مِنْ خَيْبَرَ وَهْىَ أَدْنَى خَيْبَرَ ـ فَصَلَّوُا الْعَصْرَ، فَدَعَا النَّبِيُّ صلى الله عليه وسلم بِالأَطْعِمَةِ، فَلَمْ يُؤْتَ النَّبِيُّ صلى الله عليه وسلم إِلاَّ بِسَوِيقٍ، فَلُكْنَا فَأَكَلْنَا وَشَرِبْنَا، ثُمَّ قَامَ النَّبِيُّ صلى الله عليه وسلم فَمَضْمَضَ وَمَضْمَضْنَا، وَصَلَّيْنَا‏. 

Narrated by Suwaid bin An-Nu`man (ra): 

That he went out in the company o; the Prophet (ﷺ) during the year of Khaibar (campaign till they reached a place called As-Sahba’, the lower part of Khaibar. They offered the `Asr prayer (there) and the Prophet asked for the food. Nothing but Sawiq was brought to the Prophet. So, they chewed it and ate it and drank water. After that the Prophet (ﷺ) got up, washed his mouth, and they too washed their mouths and then offered the prayer. 

(Sahih al-Bukhari 2981) 

Eat Slowly: Eating slowly allows your body to register fullness, preventing overeating. The Sunnah advises taking your time during meals. 

Consume Fruits and Vegetables: The Sunnah encourages the consumption of fruits and vegetables, which are rich in vitamins and nutrients. 

Drink Water Mindfully: The Prophet recommended drinking water in small sips and not gulping it down. This practice aids digestion and hydration. 

عَنْ أَبِي قَتَادَةَ، قَالَ قَالَ رَسُولُ اللَّهِ صلى الله عليه وسلم ‏ “‏ إِذَا بَالَ أَحَدُكُمْ فَلاَ يَمَسَّ ذَكَرَهُ بِيَمِينِهِ وَإِذَا أَتَى الْخَلاَءَ فَلاَ يَتَمَسَّحْ بِيَمِينِهِ وَإِذَا شَرِبَ فَلاَ يَشْرَبْ نَفَسًا وَاحِدًا ‏”‏ ‏. 

Narrated by Abu Qatadah (ra): 

The Prophet (ﷺ)said: When any one of you urinates, he must not touch his penis with his right hand, and when he goes to relieve himself, he must not wipe himself with his right hand (in the privy), and when he drinks, he must not drink in one breath. 

(Sunan Abi Dawud 31) 

Eat Together: Eating together as a family or with others is encouraged in Islam, as it fosters social bonds and promotes healthy eating habits. 

قَالَ سَالِمَ بْنَ عَبْدِ اللَّهِ بْنِ عُمَرَ، قَالَ سَمِعْتُ أَبِي يَقُولُ، سَمِعْتُ عُمَرَ بْنَ الْخَطَّابِ، يَقُولُ قَالَ رَسُولُ اللَّهِ ـ صلى الله عليه وسلم ـ ‏ “‏ كُلُوا جَمِيعًا وَلاَ تَفَرَّقُوا فَإِنَّ الْبَرَكَةَ مَعَ الْجَمَاعَةِ ‏” 

Salim bin ‘Abdullah bin ‘Umar said: 

“I heard my father say: ‘I heard ‘Umar bin Khattab (ra) say: “The Messenger of Allah (ﷺ) said: ‘Eat together and do not eat separately, for the blessing is in being together.’” 

(Sunan Ibn Majah 3287) 

Give Thanks: After finishing your meal, express gratitude to Allah for the sustenance provided. The Prophet encouraged saying “Alhamdulillah” (Praise be to Allah) after eating. 

عَنْ أَنَسِ بْنِ، مَالِكٍ قَالَ قَالَ رَسُولُ اللَّهِ صلى الله عليه وسلم ‏ “‏ إِنَّ اللَّهَ لَيَرْضَى عَنِ الْعَبْدِ أَنْ يَأْكُلَ الأَكْلَةَ فَيَحْمَدَهُ عَلَيْهَا أَوْ يَشْرَبَ الشَّرْبَةَ فَيَحْمَدَهُ عَلَيْهَا ‏” 

Anas b. Malik reported that Allah’s Messenger (ﷺ) said: 

Allah is pleased with His servant who says: Al-Hamdu lillah while taking a morsel of food and while drinking. 

‏ )Sahih Muslim 2734( 

In a nutshell remember that these Sunnah tips for healthy eating are in line with Islamic principles of moderation, gratitude, and mindfulness. They promote both physical and spiritual well-being. It’s important to consult with a healthcare professional for personalized dietary advice to meet your specific health needs.