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Copyright © 2025 Foodies Only
Copyright © 2025 Foodies Only
5 min
27/02/2026
In 2026, Ramadan tables across India are changing. The majority of urban Indian households will no longer serve deep-fried pakoras and other heavy snacks as part of their Iftar meal, but rather will serve lighter, more nutrient-dense meals made with air-fryer-grilled ingredients, roasted vegetables, and lean proteins.
This trend reflects two converging forces: the growing popularity of healthier cooking technologies such as air fryers and grills, and the increasing awareness of digestive health, highlighted by the use of “gut-priming” starters (bone broth/lentil soup) to counteract post-meal fatigue and aid digestion. Based on credible nutrition and lifestyle trends, this article examines how cultural habits surrounding Iftar continue to evolve in response to health consciousness, convenience-seeking behaviour, and global food influences.
Grilled and air-fried cooking has become hugely popular within urban Indian homes due to its crispy texture, requiring little or no oil, and reducing fat and calories by comparison to ordinary deep frying in a kadai. Air-fried foods use hot air rapidly circulate the food item to produce crustiness when cooked without being submerged in oil. Research has shown that air-frying uses approximately 80% less oil than deep frying, while simultaneously decreasing the formation of potentially harmful chemicals that could occur from deep frying.
The urban lifestyle demands efficiency; therefore, air-fried and grilled foods preheat and cook much faster than deep-fried foods in a kadai. With air fryers and grills, home cooks can prepare lean cuts of meat, grilled vegetables, or roasted snacks during Iftar in much less time with less wait time on the stove, which is especially convenient for busy professionals and dual-income families.
The Mediterranean diets are mostly made up of foods rich in vegetables, legumes, whole grains, and healthy fats. The Mediterranean dietary pattern is a nutrient-dense, balanced source of macronutrients and has multiple long-term health benefits. Research shows that individuals who follow the Mediterranean style of eating have a lower incidence of chronic disease, higher levels of gut microbiota diversity, and improved metabolic health. As Ramadan is a time for digestion and nutrition, the frequency of consuming Mediterranean-type foods during this sacred month will inevitably increase.
Hummus is a healthy, plant-based source of protein with plenty of dietary fibre due to being made from chickpeas and tahini. Grilled/roasted, low-fat protein, and vegetables provide enough sustenance without being painfully heavy as they haven't been deep-fried in oil. They are combined in such a way to emphasise the importance of digestive comfort (by replacing pakoras and bhajiyas) and sustained energy during Iftar meals.
Eating a healthy broth or soup before breaking the fast (iftar) prepares your stomach for the meal, prevents fatigue after eating and starts digestion off on a good note. The amino acids found in bone broth (specifically glutamine and glycine) may help keep the intestinal lining healthy and reduce gut inflammation, which promotes digestion and helps the body recover from fasting. Similarly, lentil soup (high in fibre and resistant starch) promotes the balance of gut bacteria, which helps balance blood sugar levels as opposed to eating fried snacks.
As the customs of Ramadan change to ongoing health and lifestyle trends, air fryers and grills are changing the iftar meal in 2026 to make it lighter, more nutritious, and designed to support gut health while providing community dining experiences and keeping the delicious essence of food in local communities.
