Guest Post: Miaar Assaf Prophetic Inspired Nutrition by Dr Haifaa Younis




Extensive use of olive oil and olive leaves is cited in the Holy Bible as a natural healer. Prophet Muhammad (PBUH) said “Eat olive oil and massage it over your bodies since it is a holy (Mubarak) tree”.

When he put his hand in the food, he would exclaim, “Bismillaah (in the Name of Allah),” and he encouraged others to do the same. “When any of you eats, let him recite the name of Allaah,” he said. If he forgets to pronounce Allaah’s name at the start, he should say Bismillaahi fi awwalihi wa aakhirihi (in the name of Allaah at the start and conclusion).” Al-Tirmidhi (1859) and Abu Dawood recited a saheeh hadeeth (3767).


Dear Readers,


Please watch this incredible online session with Dr Haifaa Younis and their  special guest Sr Dua Aldasouqi , to learn how to be more prophetic in our eating. The Prophet Muhammad (peace be upon him) is a role model for all Muslims, and his diet and eating habits are  ideal to follow. Thank You Miaar Assaf from Palestine for this amazing guest post.



The diet of the Prophet Muhammad, peace be upon him, is known for being simple, natural, and healthy. He primarily ate dates, barley, bread, and water. He also ate meat and other foods but in moderation. He also emphasized the importance of eating fresh fruits and vegetables and drinking pure water.

The food of that region at that time was mainly based on grains, such as barley and wheat, and dates which were the main source of sweeteners. The meat was also consumed, but mainly by the wealthy as it was not as readily available.

Prophet Muhammad, peace be upon him, also encouraged the consumption of honey as a natural sweetener and for its medicinal properties. He also recommended the use of olive oil for cooking, as well as for its health benefits.

He also emphasized the importance of maintaining good hygiene, such as washing hands before and after eating and cleaning one’s teeth regularly. He also encouraged regular physical activity and getting enough sleep.

In terms of health and medicine, Prophet Muhammad, peace be upon him, recommended the use of natural remedies, such as honey and herbs, and also encouraged the seeking of medical treatment when necessary.



Author: Miar Assaf



I’m Miar Assaf, I suffered from ED a lot since a young age, I don’t remember when it started but I can remember all the tough moments I had to go through. In my journey I had a lot of ups and downs, as well as anxiety, stress, chronic constipation and gut issues. I’m still on my recovery journey and InshaAllah one day I will recover. Through the help of Islam eating disorder institute I crossed a huge path, they offer me all the help and support I needed and I met the most precious sister Nadia I could ever ask Allah for. Islam teaches us a lot about food and help us to build a healthy relationship with food. Since it holds a significant place in our daily lives, and Islam addresses this topic extensively through verses in the Quran and teachings of the Prophet Muhammad (pbuh).


The focus is not just on WHAT we eat, but also on HOW we eat, aiming to lead a healthy life that enables us to worship Allah and perform good deeds. Islam emphasizes the importance of mindfulness in eating, following the excellent example set by Prophet Muhammad (pbuh). The Quran and Hadiths provide guidance on the manners and etiquettes of eating, consisting of three main steps: before, during, and after the meal.

Before the meal Prophet Muhammad (pbuh) encouraged us to be mindful by slowing down, taking deep breaths, and being present. Recent studies have shown that this practice calms the nervous system, aiding in better digestion.


During the meal It is advised to eat slowly, allowing our bodies time to recognize fullness and send signals to the brain. This approach promotes better digestion, stable blood sugar levels, and reduces bloating and discomfort. After the meal we are reminded to eat in moderation, leaving space for breath and drink, avoiding overeating or undereating. Interestingly, these principles align with the concept of Intuitive Eating, which emphasizes listening to our bodies’ cues and maintaining a balanced approach to food. Islam’s teachings on mindful eating have been promoting these principles for centuries.

Those steps helped me a lot in being mindful while eating and feeling every bite, listening to my cues, as well forming a good relationship with food and look at it as a source of fuel rather than punishment or guilt. Of course the ED thoughts still crossing from time to time but with practice and
Allah’s willing InshaAllah I will fully recover.


In terms of what to eat, Prophet Muhammad (pbuh) followed a varied diet, focusing on fruits, vegetables, occasional meat consumption, legumes, and lentils. This aligns with the concept of a plant-based diet, which modern research has shown to be the healthiest dietary choice.

Focusing on foods that prophet Muhammad (pbuh) recommended also has a huge role in my recovery like: dates, figs, olives, pumpkin, nuts. These superfoods are very nutritious, filling which helped to feel more satisfied and satiated.

In conclusion, Islam offers valuable insights into mindful eating practices and dietary choices that promote physical and spiritual well-being. By embracing these principles, we can nourish our bodies, strengthen our connection with Allah, and lead a balanced and fulfilling life.


Reflections on Prophet Inspired Nutrition by Dr Haifaa Younis



Since food plays a huge role in our daily life, Islam discussed this topic and taught us about it so we find a lot of verses from Qu’ran and Hadith that talk about this topic. Moreover, it mentioned various kind of food, manners , etiquettes of eating.

The point is that Islam wants us to live a healthy life so we can worship Allah and do good deeds in this life. What diet is the most relatable to Islam?

Our relationship with food shouldn’t be complicated or challenging, by following the great excellent pattern of all time Prophet Mohammad(pbuh) and learn what did he eat and how we’ll reach the point.



There’s 2 aspects of nutrition that Islam focuses on:


WHAT you eat?

HOW you eat?



We find many examples in the Qur’an and Seerah about what we should and should not eat. However, there’s a lot more content on HOW to eat rather than WHAT?


Let us firstly dive in HOW you eat? Which is simply teach us the manners and etiquettes of eating. It consist from 3 main steps:


a) Before meal.

b) During meal.

c) Post meal.


a) Before meal.

Prophet Mohammad (pbuh) encouraged us to be mindful in every activity we do which is also applies to eating. Increase mindfulness and awareness while eating is to slow and sit down, take few breathes before eating or drinking will help you to be more present as well latest studies showed that till calm the nervous system and switch it from flight mode to rest and digest mode which will of course aid to better digestion. This allows us to listen to our hunger and fulness cues and tone in our blessed body.

b) During meal.

Eating and drinking slowly and don’t be in a rush. Because our bodies take time between 20-25 mins to send signal from our stomach to our brain and actually recognize that we are eating. Also, studies showed that slowing down while eating has several benefits like: less bloating, cramps, more stable blood sugar levels, and better digestion.

c) Post meal.

Prophet Mohammad (pbuh) told us in a hadith that we should keep 1/3 for breath, 1/3 for food, 1/3 for drink. That shows us you shouldn’t eat till you’re full, stuffed or cant breath. As well as not restricting and eating very small amounts that don’t fuel your body. Overall, you Should eat enough
to fuel your body and in balance.

SubhanAllah what Islam taught us decades ago is now called Intuitive Eating, definitely we can see that most of its principles is from Qur’an and Seerah.


How about WHAT to eat?

Prophet Mohammad (pbuh) used to eat variety of food, HE focuses on fruits and vegetables and used to eat meat from time to time, legumes, lentils, beans. Which is now called plant-based diet and the latest studies showed that its the healthiest diet to follow.



About Author

Islam and Eating Disorders founded in 2012 – run by Maha Khan, the blog creates awareness of Eating Disorders in the Muslim world, offers information and support for sufferers and their loved ones.

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