Sunnah, to refer sayings and deeds of Prophet Muhammad (ﷺ), has some specific exclusive teachings in terms of eating morality and food items of spiritual as well as health importance.
They are “Sunnah foods,” and they appear in Hadith and Quran because they are used in the diet, and through them, there is easy access to good living.
We shall consider here the phrase Sunnah foods, their application among Muslim society, and how they lead to physical as well as religious health.
What Are Sunnah Foods in Islam?
Sunnah foods in Islam are those that Prophet Muhammad (ﷺ) himself used for eating and sharing with glee, and which led him to advise mankind to eat, in Allah’s name of blessings.
It includes foods such as these which Quran and Hadith spoke and understood because of their medicinal values, health benefits, nutritional value, and religious authenticity. Sunnah guides us to eat good food in moderation for the satisfaction of body and soul too.
Mindful eating, gratitude for food, and nutritious food were the Prophet’s (ﷺ) habits. Muslims can follow their eating habit and include healthy and nutritious food in their life.
Not only the food one eats but also the way one eats food falls under Sunnah food, i.e., eating in moderation, beginning meals with “Bismillah” (In the name of Allah), and giving thanks afterward.
Here, the most significant Sunnah foods, why they are significant, and how they are beneficial to us are being talked about.
Sunnah Foods and Their Uses
1. Dates (Tamr)
It is one of the most significant foods in Islam, and the Prophet (ﷺ) highly recommended it and consumed it every day. The Prophet (ﷺ) would break his fast with dates, primarily during Ramadan.
Spiritual Significance: Dates were referred to in the Quran and dates were consumed as part of the Prophet’s lifestyle.
Health Benefit: Dates are rich in natural sugars, fiber, and trace minerals. Dates provide immediate energy, assist with effortless digestion, and foster the brain.
2. Honey (Asal)
The Prophet (ﷺ) applied honey for every disease and honey was recommended for health.
Spiritual Significance: Honey was referred to as a medicine in the Quran:
“From their bellies comes a drink of varying colors wherein is healing for mankind.” (Surah An-Nahl 16:69)”
Health Benefit: Honey is antifungal, antibacterial, and antioxidant. It can stimulate the immune system, digest food, and soothe sore throats.
3. Olive Oil
The Prophet (ﷺ) advised olive oil to be applied to the skin and used as a cooking oil because of its many health benefits.
Spiritual Importance: Olives are mentioned in the Quran as a holy tree:
“By the fig and the olive.” (Surah At-Tin 95:1)
Health Benefits: Olive oil contains healthy fats, anti-inflammatory and heart-healthy. It is also anti-aging and skin-healing.
4. Milk
The Prophet (ﷺ) drank milk every day and valued its nutritional quality.
Spiritual Significance: It is said in a hadith, “Allah did not create a disease for which He did not also create a cure, and in milk is healing.”
Health Benefits: Milk is rich in calcium, protein, and vitamins. It strengthens bones and allows muscles to become stronger.
5. Barley (Sattu)
The Prophet (ﷺ) would take barley in different forms, i.e., barley porridge and bread of barley.
Spiritual Importance: Barley was also instructed to be applied in medicine, i.e., as a “Talbina” (barley porridge).
Medical Benefits: Barley contains rich fiber compositions, facilitates the process of digestion, lowers the level of cholesterol, and maintains a constant level of blood sugar.
6. Black Seed (Nigella Sativa)
The Prophet (ﷺ) has stated, “In the black seed, there is healing for every disease except death.” (Bukhari, Muslim)
Spiritual Importance: Black seed is a cure for all diseases.
Health Benefits: It awakens immunity, guards against infection, lowers blood pressure, and enhances the capacity of the lungs to work.
7. Watermelon
The Prophet (ﷺ) used to eat watermelon as well as fresh dates, which in itself is a testimony to its coolness.
Health Benefits: It is a vitamin, and cooling agent, and keeps the functions of kidneys in good health.
8. Vinegar
The Prophet (ﷺ) highly recommended vinegar as a simple and healthy side dish.
Health Benefits: It aids in digestion, stabilizes the blood sugar level, and is antibacterial.
9. Figs
The Quran had relished the figs as Allah’s satan-fulled fruit. Even the Prophet (ﷺ) suggested its application.
Health Benefits: Figs smoothen digestion, provide cardiac well-being, and provide essential nutrients like calcium and fiber.
10. Pumpkin (Qar’a)
The Prophet (ﷺ) would dig pumpkin and highly suggest its goodness.
Health Benefits: Pumpkin is a good source of antioxidants, vitamins, and fiber that take care of the eyes and provide immunity.
Table Manners as taught by the Sunnah
Along with consuming these foods, the Prophet (ﷺ) also acquired proper table manners:
- Start with “Bismillah”: Start each meal in Allah’s name.
- Use the Right Hand to Eat: The Prophet (ﷺ) ordered eating with the right hand.
- Eat Moderately: Do not eat excessively and come back hungry.
- Eat Together: Eating together will have blessings (barakah) and love bestowed upon the food.
- Say Thanks: Thank Allah after eating using the following dua:
“Alhamdulillah alladhi at’amana wa saqana wa ja’alana Muslimin.” (Praise be to Allah who has fed us, given us drink, and made us Muslims.)
Sunnah foods not only nourish the body but are filled with spiritual blessings.
Muslims may be able to eat a healthy and balanced diet if they can bring these foods into their lives and follow the habit of eating done by the Prophet (ﷺ).
Is it honey as medicine, the sweetness of dates, or the blessing of olive oil, all of these Sunnah foods unlock the gates of healthier living.
How Many Times Does the Sunnah Tell Us to Eat to Enjoy a Healthy Life?
The Sunnah of Prophet Muhammad (ﷺ) is moderation in diet and practice of a balanced diet.
Contrary to the food culture of the contemporary age where food is recommended to be consumed more than once a day, Prophet Muhammad (ﷺ) had a simple diet practice in which he was careful about quality, not quantity.
1. Eating Only When Hungry
Prophet (ﷺ) never used to eat unnecessarily or habitually but only when he was very hungry. He warned against overeating and constant snacking. A hadith states:
“We do not eat until we are hungry, and when we eat, we do not eat to the full.” (Ibn Majah)
It likes to be master of itself and wise eating without excess and indigestion.
2. Having One or Two Meals a Day
One or two meals a day was what the Prophet (ﷺ) consumed daily based on whatever he had access to during his time. The Prophet’s diet included simple and natural foods like milk, dates, and barley.
One Meal a Day (When Food Was In Short Supply):
When provisions of food were short, the Prophet (ﷺ) and the companions would eat only once a day and thank Allah for having fed them.
Two Meals a Day (When Food was Ample):
The Prophet (ﷺ) would eat a morning or a mid-day meal and an evening meal.
This is the modern technique of intermittent fasting that has been shown to have an array of health benefits such as enhanced digestion, weight management, and better metabolic health.
3. Moderate Eating
The Prophet (ﷺ) instructed us to fill our belly up to three portions
“The son does not fill any vessel worse than his stomach. But two or three bites are enough to keep him on his feet.
But if he has to (eat more), then a third of the space for food, a third for beverages, and a third for air.” (Tirmidhi)
It keeps one away from excess, facilitates digestion, and is good for one.
A Sunnah-Based Approach to Meals
Sunnah is not a quantified amount to eat but is an invitation to considerate eating as and when required and following hunger.
Missing one or two meals one at a time and in solitude and absence of enjoyment is Islamic as well as modern practice for well-being.
Physical wellness and religious control are feasible.
What is the 1/3 Rule of Eating in Islam?
The 1/3 food rule is among the hadith of the Prophet Muhammad (ﷺ) that reminds us to consume moderately and balance without overindulgence and to be healthy.
The Hadith of the 1/3 Rule
The Prophet (ﷺ) said:
“Adam’s son does not fill a vessel worse than his stomach. Two bites suffice for him to stand upright. But if he does (eat more), then a third is for eating, a third is for drinking, and a third is for his breath.”
(Sunan Ibn Majah 3349, Tirmidhi 2380)
This hadith gave self-control and the need to eat food in this way so that one would not eat much and attach evil meanings to it.
Using the 1/3 Rule
The rule splits the stomach into three parts:
- One-third food: One eats what he needs just to fill his stomach and nothing more.
- One-third for a drink: Leave room to leave room for drinks so that digestion is easier.
- One-third for air: Leave one-third of the stomach empty so there is room for free breathing and digestion.
Advantages of the 1/3 Rule
Prevents Overeating: Prevents obesity, indigestion, and bloating.
Facilitates Better Digestion: Maximum absorption of nutrients because of an optimal balance of the stomach.
Fosters Mindful Consumption: Support for the tradition of thanksgiving and consumption in presence.
Promotes Physical & Spiritual Health: Fosters a self-regulated way of life and enables self-control.
Conclusion
Prophet Muhammad’s Sunnah is a great guide in the area of healthy consumption of body and soul.
At times, it is not how much, but healthy consumption, eating when and if needed, eating temperately, do not overconsuming.
The Prophet’s (ﷺ) single and double meals daily and the order to fill up oneself are so directly followed in today’s health advice, of dieting and fasting without falling ill.
And so, by following dieting as a sequel to Sunnah ordering, one is in command of oneself, gorging and overeating are prevented, and barakah of food is achieved.
And on top of that, not just diet, but also appreciation, awareness, and increased conformity to one’s religion through regulated eating.
