Eat & Avoid: How to 'suhoor' the right way during Ramadhan

Eat & Avoid: How to ‘suhoor’ the right way during Ramadhan

Sarah Khan

24 May 2018

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Guide to a Healthy ‘Suhoor’ Meal
Wondering which foods keep you fuller and hydrated for longer, and which one don't? Scroll through to find out!
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EAT: Fibre-rich fruits and vegetables
Making sure you consume fruits and vegetables before you fast is important as its high-fibre content keeps you feeling full and also prevents constipation. They're also rich in vitamins, minerals, and phytochemicals which are key for good health.
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EAT: High-fibre carbohydrates
Instead of eating your usual white bread or rice, switch to high-fibre carbohydrates like brown rice and wholemeal bread, which sustains your energy level for longer.
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EAT: High-protein & low-fat dairy foods
Lastly, protein: according to Health Xchange SG, opt for meats like skinless chicken, fish, and low-fat dairy products which are a great source of protein (minus the high fat intake). They also help to repair and build body tissue, while also boosting your immune system and maintaining strong bones. If you're lactose intolerant, give lactose-free milk or calcium-fortified soybean milk a go.
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AVOID: Simple carbohydrates
Simple carbohydrates like sugars, white flour, or pastries are not only low in essential nutrients, they only last between 3 to 4 hours, leaving you hungry and low in energy mid-way through your fast.
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AVOID: Salty foods & Caffeine
Salty foods and caffeinated drinks can leave you feeling extra thirsty, as the former cause an imbalance in your sodium levels, which will leave you very thirsty.

Suhoor or your ‘pre-dawn’ meal should be filled with wholesome foods that last you through your day as you fast. But what should you eat and what should you avoid?

We’re officially a week into Ramadan, the 9th month in the Islamic calendar, where Muslims fast from sunrise to sunset for the whole month. While fasting, no food or drink is consumed, and thoughts and behaviour also have to be kept pure.

Although fasting has been linked to numerous health benefits, these benefits can be undone if you don’t eat the right type of foods. According to Ms. Tan Sheau Kang, Dietitian at Singapore General Hospital, “When deciding what to eat during Ramadan, remember that Suhoor (pre-dawn meal) help sustain your fast the following day, so consuming the right food is important.”

Staying hydrated is also equally key. “It is important that the food you consume keeps you hydrated, so pay careful attention to the selection of food-items during Suhoor,” shares Rahma Ali, a clinical dietitian based in Abu Dhabi in a press release.

What to Eat & What to Avoid

Your Suhoor meal needs to be wholesome to prove enough energy to last you through your day as you fast. It should always include the following foods: fruits and vegetables, high-fiber carbohydrates, protein-rich foods (meat and alternatives), and high-calcium dairy products.

Conversely, foods you should avoid eating during your pre-dawn meal are simple or refined carbohydrates, salty food, and caffeinated drinks.

The Best Time for ‘Suhoor’

More than just what you eat, how you suhoor is equally important. As far as possible, avoid sleeping for at least two hours after you suhoor to avoid acid reflux.

Browse our gallery above to find out what foods you should be including during your pre-dawn suhoor meal, and which ones you should give a miss!

Sarah Khan

Photo: Getty Images

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