Revinding a Prophetic Wellness Tradition
Use Talbeena for Strength in Ramadan:
Aubaid Ahmed Akhoon
As Ramadan casts its serene shadow over Kashmir, the rhythm of life changes. Homes awaken before dawn, kitchens glow softly in the quiet hours of suhoor, and families gather at sunset with gratitude for iftar. It is a month of restraint, reflection, and renewal. Yet amid the spiritual elevation, the body too carries a responsibility — to endure long hours of fasting with strength and balance.
In recent years, our iftar tables have increasingly reflected excess rather than equilibrium. Fried foods, sugary drinks, and heavy meals often replace simplicity and nourishment. While the spirit of Ramadan calls for moderation, our eating habits sometimes lead to fatigue, acidity, and lethargy. In such a climate, reviving a forgotten Sunnah — Talbeena — may offer both guidance and healing.
Talbeena, a soft porridge prepared from barley flour cooked in milk and lightly sweetened with honey or dates, was deeply cherished in the household of the Prophet Muhammad ﷺ. It was not merely food; it was comfort, remedy, and compassion served in a bowl. Narrations recorded in Sunan Ibn Majah mention that whenever a member of the Prophet’s family fell ill, Talbeena would be prepared, and he ﷺ would say that it removes grief from the heart and alleviates weakness just as one washes dirt from the face with water. Similar references appear in Sahih al-Bukhari and Sahih Muslim, underscoring its soothing and restorative qualities.
What is remarkable is how this Prophetic recommendation resonates powerfully with modern nutritional science. Barley, the essence of Talbeena, is one of the most balanced grains known to humankind. Rich in soluble fiber, particularly beta-glucan, it supports steady digestion and gradual energy release. For a fasting person, this slow and sustained energy prevents sudden weakness and reduces intense hunger pangs during the day. Unlike refined carbohydrates that cause sugar spikes followed by exhaustion, barley maintains stable blood glucose levels — an increasingly important benefit in a region witnessing a rise in diabetes and metabolic disorders.
Beyond energy, barley carries protective qualities for the heart. Its natural compounds help reduce harmful cholesterol, supporting cardiovascular health at a time when heart disease has become alarmingly common. Its fiber content nurtures digestive health, easing common Ramadan complaints such as constipation, bloating, and gastritis. When consumed warm, Talbeena soothes the stomach gently, creating a sense of internal calm.
Equally significant is its impact on emotional well-being. The Prophet ﷺ spoke of Talbeena as something that removes grief from the heart. Today, medical research continues to explore the powerful connection between gut health and mental health — often referred to as the gut-brain axis. Whole grains like barley contribute to improved neurotransmitter balance, which influences mood stability and reduces anxiety. In a time when stress, depression, and mental fatigue quietly burden many households, the wisdom embedded in this Sunnah becomes profoundly relevant.
Talbeena also offers strength to those who feel physically drained. Its iron content supports healthy hemoglobin levels, addressing fatigue that often accompanies fasting. Its essential minerals and vitamins strengthen immunity, particularly beneficial during seasonal transitions. For students preparing for examinations in Ramadan, it provides sustained nourishment that supports concentration and memory. For the elderly and those recovering from illness, it becomes a gentle yet strengthening tonic.
Preparation itself reflects simplicity. Milk is brought to a gentle boil, barley flour is added with steady stirring, and the mixture thickens into a soft pudding. Dates or honey lend natural sweetness. Consumed warm, it carries both nourishment and comfort — neither heavy nor indulgent, but balanced and wholesome.
The deeper message, however, lies beyond the kitchen. Talbeena represents a holistic approach to health embedded within Islamic tradition. It reminds us that faith is not confined to rituals of prayer and fasting alone; it extends to how we care for our bodies, how we eat, and how we preserve our well-being. In an age dominated by packaged supplements and commercial health trends, the simplicity of barley stands as a quiet testament to timeless wisdom.
Ramadan invites believers to purify the soul, discipline desires, and revive forgotten Sunnahs. Reintroducing Talbeena into our homes is not merely about adopting a recipe; it is about reconnecting with a Prophetic lifestyle that harmonizes spiritual devotion with physical care.
As the Valley continues its fasts under long daylight hours, perhaps true strength lies not in extravagant meals but in balanced nourishment. In the humble bowl of Talbeena, there is energy for the body, calm for the heart, and continuity with a tradition that remains as relevant today as it was centuries ago.
This Ramadan, let our pursuit of spiritual elevation be accompanied by wisdom at the table — and let a forgotten Sunnah restore strength where it is needed most.
