Healthy Eating During Umrah
الأكل الصحي أثناء العمرة
2 min readUpdated 30 Sept 2026
Rich rice dishes, fried chicken and sweets are everywhere in Makkah — and after a few days many pilgrims feel heavy, tired or unwell. Eating a little more carefully gives you the energy to walk, pray and stand for long periods.
This guide gives simple, practical advice for healthy eating during Umrah. It is general guidance, not medical advice — if you have a health condition, follow your doctor's instructions.
Build balanced meals
- Half the plate vegetables or salad.
- A portion of protein: grilled chicken, fish, eggs, lentils or beans.
- Moderate rice or bread rather than a large mound.
- Fruit or dates instead of heavy desserts most days.
Healthier choices at common restaurants
- Grilled chicken or mathbi instead of fried broast.
- Shish tawook plates with salad and hummus.
- Falafel with tahini and vegetables.
- Salads and grain bowls from healthy restaurants and cafés.
- Fresh juices without added sugar, or water.
Hydration comes first
In Makkah's heat, water matters as much as food. Drink little and often, use Zamzam inside the Haram, and add water-rich fruit like watermelon and cucumber. Limit sugary soft drinks and too much coffee, which can make dehydration worse.
Tips for pilgrims with diabetes or high blood pressure
Long walks, heat and irregular meals can affect blood sugar and blood pressure.
- Carry glucose tablets or a small snack at all times.
- Check your blood sugar more often than usual.
- Limit salty foods and sauces.
- Keep medicines in a bag you carry to the Haram.
- Medical centres are available in and around the Haram if you feel unwell.
Order healthy food to your hotel
On Feast Makkah you can filter by Healthy, Salads and Juices categories, or choose grilled dishes from Arabian restaurants, and have them delivered to your hotel.
Frequently asked questions
What should I eat during Umrah to have energy?
Balanced meals with protein, vegetables and moderate carbohydrates, plus dates for quick energy and plenty of water.
How can I avoid stomach problems in Makkah?
Eat freshly cooked food, wash hands before eating, avoid food left in the heat, and go easy on very oily or spicy meals in the first days.
