Dr Masroor Kanji
Modern nutrition often debates the health benefits and risks of various foods, with red meat frequently placed under scrutiny. Some argue that vegetables and plant-based diets are superior, while red meat is seen as a potential health hazard. However, when examining the lives of the Prophet Muhammad ﷺ and his companions (Sahabah), we find that their simple and rugged diet, including meat, dates, and other natural foods, supported their active and healthy lifestyles. Their way of life offers valuable lessons in nutrition and wellness that remain relevant today.
A Simple Diet of Natural Foods
The diet of the Prophet ﷺ and the Sahabah was far from elaborate. Their meals were simple and nutrient-dense, often consisting of bread, meat, dates, honey, and butter. Despite this simplicity, they maintained extraordinary physical endurance and mental clarity. For example, Abu Bakr (RA), known for his immense generosity, was reported to have consumed an entire sheep in a day—not for indulgence, but to share with his guests and the needy.
The consumption of red meat was common among the early Muslims. Islamic teachings never forbade it; instead, red meat was seen as a source of strength and sustenance. If it were inherently harmful, Islam, a religion that emphasizes moderation and wellness, would have prohibited it. This dietary habit contrasts starkly with modern advice, which often vilifies red meat, suggesting it leads to various health issues.
Khalid bin Walid: A Lesson in Adaptability
Khalid bin Walid (RA), the legendary general known as the “Sword of Allah,” provides a fascinating example of dietary adaptability. Living a harsh life in the deserts, Khalid’s diet was far from what modern nutritionists might consider ideal. He consumed red meat regularly and even ate unconventional foods like babb, a type of desert reptile. When the Prophet ﷺ was offered babb, he declined, explaining it was unfamiliar to him, but clarified that it was not haram. Khalid, ever practical, ate it without hesitation, understanding the importance of adaptability in survival.
This story underscores the Sahabah’s approach to food: they ate what was available, focusing on nourishment and survival rather than indulgence. Their diet supported their demanding lifestyles, whether on the battlefield or during long journeys across the desert.
Abu Ubaidah’s Remarkable Leadership
Another inspiring example is Abu Ubaidah bin Jarrah (RA), who led a military mission with minimal provisions. The soldiers were rationed leather bags filled with dates, with each person receiving just one date a day when supplies dwindled. Remarkably, they made do by sucking on the date seeds for sweetness, gathering leaves for sustenance, and trusting in Allah’s provision.
Their perseverance was rewarded when they discovered a massive whale washed ashore. The companions feasted on its meat, extracted oil from its eyes, and dried portions for later use. The Prophet ﷺ, upon hearing this story, acknowledged the whale as a blessing from Allah and even requested a portion of its dried meat. This incident illustrates the Sahabah’s resilience and gratitude, valuing whatever sustenance Allah provided.
The Wisdom of Umar ibn Khattab
Umar ibn Khattab (RA), known for his wisdom and leadership, emphasized a simple and active lifestyle. As Caliph, he advised the governors of Islamic territories to avoid indulgence and maintain the rugged habits of their forefathers. He encouraged wearing simple clothes, spending time outdoors, and embracing physical challenges.
Umar’s advice was rooted in the belief that a life of luxury leads to physical and spiritual decline. By staying active and eating modestly, the early Muslims avoided the health issues associated with sedentary lifestyles and overindulgence. This principle remains relevant today, as inactivity and overeating are significant contributors to modern health problems.
Moderation and Fasting: The Key to Health
Islam teaches moderation in all aspects of life, including eating. The Prophet ﷺ said, “The son of Adam fills no container worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third for his food, one-third for his drink, and one-third for air.” This guidance highlights the importance of portion control and avoiding excess.
The Sahabah practiced fasting regularly, not only during Ramadan but also on other days as an act of worship and self-discipline. Fasting allowed them to maintain a healthy balance and cultivate gratitude for Allah’s provisions. Modern science now acknowledges the health benefits of fasting, including improved metabolism, reduced inflammation, and enhanced mental clarity.
The Role of Activity in Health
The Sahabah’s active lifestyles were integral to their health. They walked long distances, engaged in physical labor, and participated in military campaigns. This level of activity ensured they remained fit and resilient, regardless of their diet.
Modern health issues often stem from inactivity rather than dietary choices. A sedentary lifestyle, combined with overeating, leads to weight gain and chronic diseases. The Sahabah’s example teaches us that the key to good health lies not only in what we eat but in how we live. Physical activity, combined with a simple diet and spiritual discipline, fosters holistic well-being.
Islamic Medicine and Holistic Wellness
Islamic medicine, based on the teachings of the Prophet ﷺ, takes a holistic approach to health. Foods like dates, honey, and olive oil are mentioned in the Qur’an and Hadith for their nutritional and medicinal benefits. For example, dates are rich in natural sugars, fiber, and essential nutrients, making them a staple in the Sahabah’s diet.
The Sahabah also relied on natural remedies and trusted in Allah’s wisdom regarding permissible foods. Fat, for instance, is often vilified in modern nutrition, but it was a regular part of their diet. The Qur’an mentions that fat was prohibited for the Children of Israel as a punishment, but for Muslims, it is a permissible and beneficial source of energy when consumed in moderation.
Lessons for Today
The diet and lifestyle of the Sahabah offer timeless lessons for modern living:
1. Simplicity: Focus on whole, natural foods rather than processed or artificial options.
2. Moderation: Avoid overeating and maintain portion control, leaving room for air and movement.
3. Gratitude: Appreciate the sustenance Allah provides, whether it is abundant or scarce.
4. Activity: Stay physically active to complement a balanced diet and maintain overall health.
5. Trust in Allah: Recognize that food is a blessing and trust in His provisions.
The Sahabah’s resilience, gratitude, and discipline enabled them to lead fulfilling and healthy lives. By adopting their principles, we can find a balanced approach to nutrition and wellness that aligns with both Islamic teachings and modern health science.
Conclusion
The diet of the Sahabah was not just about food but reflected a holistic lifestyle rooted in faith, gratitude, and simplicity. Their reliance on natural foods, moderation, and active living allowed them to thrive physically and spiritually. In an era of ever-changing dietary trends, their example reminds us that the key to health lies in balance, discipline, and trust in Allah. Let us learn from their wisdom and strive to embody their principles in our own lives.
The author is Masters Prosthodontics and Implantology working in King Khalid University, Abha, KSA
