5 Foods to Eat during Sehari/Suhoor

The blessed month of Ramadan is already upon us. Each year millions of Muslims around the world fast from the break of dawn to dusk during this month.

The two meals that they are allowed during fasting are called Sehri and Iftar. These meals are the only way they can fulfil their nutritional needs throughout the day. It is thus important that these meals are full of energy and healthy as well.

In this article, we are listing down five foods that should be a part of your Sehri (the meal at the break of dawn).

1. Complex Carbohydrates

Complex carbohydrates refer to the food which are made up of long chains of carbohydrates. These long-chain carbohydrates take longer to digest. They keep a person full for longer periods of time and are thus perfect for sehri. In addition to this, they are huge sources of energy. So, they also keep fatigue at bay and help in maintaining steady energy levels throughout the day. Some good sources of complex carbohydrates are whole grains such as bran bread and brown rice. Starchy vegetables, beans and peas are also packed with complex carbohydrates.

2. High-fiber fruits

Fiber is essential for regular bowel movements and appropriate digestive health. In Ramadan, many people suffer from constipation because they do not eat enough fibre during sehri or iftar. Fruits can be an excellent source of fiber.

Bananas, apples, and strawberries have around 4 grams of fiber. One to two servings of any of these fruits at sehri is enough for your daily fiber requirements. You should thus add some fruits to your sehri menu for healthy digestion during Ramadan.

3. Dairy

Dairy is an excellent source of calcium and many other minerals. They are essential for maintaining bone density. In Ramadan, nutritional deficiencies can occur due to limited meal options.

Dairy products such as yogurt and milk during sehri can pull you out of these deficiencies. Yogurt is also a good way to keep thirst at bay because of its high water content. You should, however, stick to low-fat dairy products since high-fat products are hard to digest and will leave you feeling bloated throughout the day.

4. Meat

Protein is the only nutritional component which can keep one satiated for a good few hours. It is because of the fact that proteins are digested at the end. They are also excellent for muscle recovery.

Lean cuts of meat are excellent sources of protein and they are healthy too since they have a minimum amount of fat. You should thus add a little portion of meat to your sehri to feel less fatigued and hungry during the fast.

5. Foods with low glycemic-index

Glycemic index refers to the level of glucose which food produces in the blood upon consumption. Foods which have a high glycemic index are not suitable for sehri because they cause ups and downs of energy and can also alter blood sugar rapidly.

Low blood sugar during fasting can be a very dangerous thing since it can lead to fainting. You should thus avoid processed, starchy and sugary foods during sehri as they have a very high glycemic index.

The food list mentioned in this article only gives a general idea. It does not take into account the dietary restrictions that some people might have because of medical conditions. If you have any dietary restrictions, you should first consult a dietition before starting any specific meal plans.

If you want to consult with a nutritionist, then book an appointment with top nutritionist in Lahore, Karachi and Islamabad through oladoc and Find the Best Doctors in Pakistan, or call our helpline to find the RIGHT professional for your concerns.

My name is Usman and I am working with oladoc.com— Pakistan’s premier digital health company. Using oladoc, you can find a top nutritionist in Lahore, Karachi, and Islamabad, and seek appointment online.