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Healthy Foods To Eat During Suhoor : Ramadan Fasting

Ramadan is the ninth month and the holiest month of the Islamic calendar, in this month Muslims endure a period of daily fasting. During the holy month of Ramadan, Muslims would wake up early to eat a pre-dawn meal called suhoor, and they break their fast after sunset with a meal referred to as iftarFasting during Ramadan is one of the five pillars of Islam. Ramadan is great opportunity to break the chains of bad eating food habits, but the majority of people are not carrying the full benefits of this month.
Anas related that  Prophet Muhammad (PBUH) said:
 Take the Suhoor meal, for there is a blessing in it(Bukhari, Muslim)
 Prophet Muhammad (PBUH) said in His hadith:
“The food of two people is enough for three, and the food of three people is enough for four.” (Bukhari)
From this hadith of Prophet (PBUH) it is clear a Muslims must remember that we need to eat only in sufficient quantity that does not deprive the body of nutrition, other than that there is no need of eating more than required quantity. One of the major problems with Muslims in the month of Ramadan is that we tend to eat the maximum we can during Suhoor so that we don’t feel hungry during the fast and eat the same during Iftaar to recover what has been lost during fast. The main objective of fasting that is to feel the hunger of unfortunate fails to materialize, hence fasting loses its essence. Therefore, a Muslim must refrain from gluttony during Suhoor and Iftaar.

Healthy Eating Tips During Suhoor:

  • Not skip suhoor meal. Many people skip this meal because they do not want to get up, or if they do wake up it is only for namaz. Others say they are not hungry at this time to eat a real meal. This is the most important healthy meal like breakfast, that will keep your body going through the day until you can break your fast.
  • Focus on healthy foods rich in complex carbohydrates and fiber. Complex Carbs are necessary as they are the primary fuel for your body and brain to perform its normal functions. Without carbs foods or the lack of proper amount of carbs foods, will result in weakness, difficulty concentrating and mood swings.Fibre makes you feel fuller and will last longer in your body.
  • Instead of having your oil filled parathas for suhoor, option for a whole wheat roti or brown basmati rice as an alternative.
  • Avoid high sodium foods.
  • As for warding off thirst while fasting, you should avoid salty and spicy foods, especially at Suhoor, because they increase the feeling of thirst. Eating high water content foods. 

Foods To Eat During Suhoor:

When Ramadan is during hot summer months like it is this year, you need to focus on hydrating foods. 
Suhoor meal needs to be wholesome to provide enough energy to last the long hours of fasting.
Suhoor meal should include the following foods:


Dates contain natural fructose and are rich in fiber and potassium. These help in maintaining the glucose level.Start your suhoor meal with dates. Our Prophet Muhammad (PBUH) said: 
 How excellent are dates as the believer’s suhoor (Abu Dawood, Ibn Hibban and al-Baihaqee; Sahih).

Calcium And Vitamins Rich foods:

Dairy products are rich in of calcium and vitamins. Milk is the drink of the Ummah, and the benefits of honey are numerous and have been noted in the Quran for medical benefits. Honey milk and option of yogurt smoothie to stay full and hydrated throughout the day.

Whole Grains:

Whole grains are a good source of fiber and carbohydrates.High-fibre carbohydrate foods like brown rice and wholemeal bread take longer to digest and It helps in keeping you full for a longer period of time. Oatmeal is also rich in fiber and a perfect meal your body needs during Suhoor and food that helps to relief heartburn and acid reflex.

Protein Rich Foods:

Protein is an essential nutrient. Protein makes you feel satiated, digests slowly (so you feel full longer), it helps stabilize blood sugar levels, which are particularly important if you are fasting for 12+ hours.Protein-rich foods such as eggs are very nutritious and help you to stay fuller longer.

Hydrated Foods:

Try to stay hydrated by eating high water content fruits and vegetables. vegetables and fruits which are high water contents are watermelon, lettuce, tomatoes, cucumbers and oranges and fill you up without gaining weight.  Stay away from juices because they are more artificial preservatives and sugar than actual fruits. You can even turn these fruits into a tasty shake for suhoor in Ramadan fasting.

Mufti Ismail Menk stated that “ Eat less for suhoor, you will be able to have a beautiful day without feeling much..that you are fasting but if right in the morning, before you start the fast you have had a heavy meal, what happens? The enzymes are digesting, the energy require to digest and everything is happening and acidity is building, by 10 O`clock in the morning your belly is rumbling calling for more food. Because you had a very heavy meal. So the sunnah is to have a light meal early morning. Suhoor is only for the purposes of barakah. So you have something that takes long to digest. Perhaps Grains, Perhaps a bit of porridge or cereal, a little bit of milk maybe, some water, some dates perhaps. dates are high in iron and fiber and so on. A little bit and then you see how your day goes. because your stomach will not rumble at 10 O`clock. Your energy is used to digest food. So when you have little of it, less energy is used.But we make a mistake, it's like we think okay. I need to hold my breath. So let me take a deep breath. So we take a deep breath. Food is not the same.It does not mean I am not going to be eating up to 7 O`clock in the evening, so let me have as much as I can early morning. NO, That is now how it works with food. It actually works the other way. When you eat less you are less prone to becoming hungry quick. Remember this, Its one of the secrets of fasting, When we say secrets, we Don't mean hidden in the closet. But what we mean is, something that you need to know that a lot of people are unaware of.

Fasting during Ramadan can improve your health by eating healthy foods, but only if done in a proper manner, Choose the right foods to sustain you through the fast in suhoor meals.


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