I’m back in Oman this week — a place that was my home for eight years and still feels like home the moment I step off the plane. The warmth of the people, the sunshine, the sea… and of course, the incredible food. Omani hospitality is second to none, and sharing food is at the heart of it.
I wanted to highlight some of the foods I absolutely love here—as well as a few nutritional pitfalls that are worth being aware of.
Pomegranates: Jewels of the Season
Pomegranate season in Oman typically peaks between September and January, and the fruit stalls look like they’re filled with rubies. Not only are they beautiful, they’re packed with antioxidants, polyphenols and gut-friendly compounds.
There’s early research suggesting pomegranate may help support levels of Akkermansia, a beneficial gut bacterium linked with metabolic health, gut integrity and lower inflammation. No wonder my body feels happy when I’m eating them regularly!
Dates: Sweet, Nutritious… and Misunderstood
Dates are iconic in Oman—offered with coffee, enjoyed after meals, and used in many local dishes.
Yes, they are high in natural sugar, but they also provide fibre, potassium, magnesium, and a range of antioxidants. Twelve dates in one sitting? Probably too much for most people. But one or two alongside nuts or yoghurt can be a beautifully balanced snack.
Hummus: A Protein-Rich Powerhouse
Hummus is one of my favourite go-to snacks here. Chickpeas give you protein, fibre and slow-release energy, while extra virgin olive oil adds healthy fats that support hormones and heart health.
My personal preference? Hummus with vegetable sticks rather than bread. Still delicious, but far kinder to blood sugar.
Fresh Salads: Simple, Vibrant, Nourishing
The freshness of Omani salads is something I always miss when I’m away. Tabbouleh is a big favourite—packed with parsley, mint, tomatoes, lemon juice, olive oil and a little bulgur wheat. Parsley alone brings vitamins C, K, folate and plenty of antioxidant power. Mint supports digestion. Olive oil? Liquid gold for heart and brain health.
These simple combinations can do wonders for energy, gut health and overall vitality.
Grilled Fish & Meats: Understated and Delicious
Oman does fresh fish like nowhere else. Grilled kingfish, snapper or sherry… simple, flavourful and naturally packed with protein, omega-3s and trace minerals. Grilled meats—when cooked gently and paired with salads—make for a wonderfully balanced meal.
I love how Omani cooking often keeps things simple. It doesn’t need to be elaborate to be nutritious.
…But What About the Hidden Dangers?
The challenge in Oman—and honestly in many places—is the high reliance on white rice and white bread. They’re staples, but they can be problematic when eaten in large amounts:
- They digest very quickly
- They spike blood sugar
- Repeated spikes increase insulin demand
- Over time, this can lead to insulin resistance
- Insulin resistance is linked to many chronic conditions including type 2 diabetes, fatty liver, heart disease and PCOS
When half your plate is rice and the other half is bread, your blood sugar doesn’t stand a chance. Balance really matters.
A Gluten Free Moment in Muscat
This week I attended a Gluten Free networking event at Mackenzies in MQ — and what an amazing group of people. We talked about the benefits of a gluten-free diet for those who need it, and the challenges.
Although gluten-free options are becoming more common in Oman, many GF products are highly processed, low in nutrients, and sometimes less healthy than the original versions.
Fresh ingredients—fruit, veg, fish, meat, legumes, nuts — are still the winners every time.
A Final Thought
Omani food can be incredibly nutritious — vibrant salads, fresh fish, delicious dips, beautiful fruit. With a little awareness around blood sugar balance (especially rice and bread), it’s easy to enjoy the best of what Oman has to offer while taking care of long-term health.
If you’re curious about how to eat well — whether you’re at home or abroad—feel free to book a free discovery call. I’d love to help you feel your best, wherever you are in the world.