During Ramadan, Sehri (Suhoor) lays the foundation for sustained energy and endurance throughout the day. Poor food choices at this crucial time can lead to dehydration, fatigue, and sluggishness while fasting.
Nutrition experts advise avoiding certain foods at Sehri to make fasting easier and help the body remain balanced.
Salty Foods
Pickles, salty snacks, chips, and heavily spiced curries increase sodium levels in the body, which can intensify thirst during the day. Excess salt disturbs fluid balance and makes fasting more challenging. Opting for light, low-salt meals is a healthier choice.
Fried and Fatty Items
Pakoras, parathas, samosas, and other deep-fried foods can burden the stomach and slow digestion. Fat-rich meals often cause indigestion, acidity, and excessive thirst, making the fast feel longer and more exhausting.
Sugary Foods and Sweetened Drinks
Foods made with refined sugar, sweet beverages, and desserts may provide a quick energy boost but can cause a rapid spike and crash in blood sugar levels. This sudden drop can lead to weakness, hunger, and fatigue during the day.
Caffeinated Beverages
Tea, coffee, and cola drinks contain caffeine, which can contribute to dehydration. Caffeine increases urine output, raising the risk of fluid loss. Excessive intake at Sehri may result in heightened thirst during fasting hours.
Refined Flour Products
White bread, bakery items, and parathas made with refined flour digest quickly and fail to provide long-lasting energy. Whole grains and brown bread are better alternatives as they release energy gradually and help control hunger.
Spicy and Overly Seasoned Foods
Highly spicy foods may trigger acidity and stomach irritation, leading to discomfort and thirst throughout the day. A simple, balanced meal is easier on the digestive system.
A Smarter Sehri Strategy
For sustained energy, experts recommend including fiber, protein, and complex carbohydrates in Sehri meals — such as oatmeal, eggs, yogurt, fruits, and whole grains. Drinking sufficient water before Fajr is also essential to stay hydrated.
Making mindful choices at Sehri can help ensure a more comfortable, energetic, and spiritually fulfilling fast.
