Ramadan is a time of spiritual reflection, self-discipline, and devotion for millions of Muslims worldwide. A crucial part of fasting is Sehri (Suhoor)—the pre-dawn meal that fuels the body for the long day ahead. However, not all foods are suitable for Sehri, and some can make fasting more challenging by causing dehydration, sluggishness, or increased hunger.
To help you stay energetic and hydrated throughout the day, avoid these six foods at Sehri.
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1. Salty Foods
Why to Avoid: Foods high in salt, such as pickles, processed meats, salted nuts, and chips, can cause dehydration. Excess sodium draws water from cells, making you feel thirstier during the day.
Example: Eating a salty breakfast like scrambled eggs with processed cheese or a salty sandwich may lead to extreme thirst just a few hours into fasting.
Better Option: Choose fresh, unprocessed foods with minimal salt, such as oatmeal, yogurt, or whole-grain bread with peanut butter.
2. Spicy Foods
Why to Avoid: Spicy foods like hot curries, chili sauces, or peppered meats can irritate the stomach lining, leading to heartburn, acid reflux, and bloating.
Example: A spicy chicken curry at Sehri might taste delicious but can cause discomfort throughout the day.
Better Option: Opt for mildly flavored dishes like boiled eggs, grilled chicken, or vegetable porridge to prevent acidity and bloating.
3. Fried & Fatty Foods
Why to Avoid: Fried foods, including samosas, pakoras, and parathas, are heavy and take longer to digest. They slow metabolism and can cause lethargy throughout the day.
Example: Eating a deep-fried paratha with butter may lead to sluggishness by mid-morning.
Better Option: Switch to whole-wheat rotis, baked goods, or boiled sweet potatoes for sustained energy.
4. Sugary Foods & Drinks
Why to Avoid: Sugary items like cakes, pastries, sweetened cereals, and sodas cause blood sugar spikes, leading to fatigue and hunger soon after Sehri.
Example: A glass of sugary fruit juice may provide an initial energy boost but will result in an energy crash within a few hours.
Better Option: Choose natural sugars from fruits, dates, and honey, paired with protein-rich foods to maintain balanced energy levels.
5. Caffeinated Beverages
Why to Avoid: Drinks like coffee, black tea, and sodas act as diuretics, increasing urine output and causing dehydration.
Example: Drinking a cup of coffee at Sehri may feel refreshing but will leave you feeling dehydrated later in the day.
Better Option: Choose herbal teas, coconut water, or plain water to stay hydrated longer.
6. Refined Carbohydrates
Why to Avoid: White bread, pastries, and sugary cereals digest too quickly, making you feel hungry sooner.
Example: A white bread sandwich with jam may seem filling but won’t keep you full for long.
Better Option: Opt for whole grains like oats, brown rice, or quinoa, which provide long-lasting energy.
Additional Tips for a Healthy Sehri
1. Stay Hydrated
Drink 2-3 glasses of water at Sehri to maintain hydration levels throughout the day.
2. Incorporate Protein-Rich Foods
Include eggs, cheese, yogurt, and lean meats to keep you full longer and maintain muscle strength.
3. Avoid Processed and Junk Foods
Processed snacks contain artificial additives that can cause bloating and fatigue.
4. Eat Slowly and Mindfully
Eating too fast can lead to bloating and indigestion. Chew your food properly to aid digestion.
Healthier Sehri Alternatives
To ensure a healthy and sustained fast, opt for these nutritious foods:
- Complex Carbohydrates – Oats, whole wheat bread, quinoa, brown rice.
- Proteins – Eggs, yogurt, lean meats, nuts, and legumes.
- Healthy Fats – Avocados, olive oil, nuts, and seeds.
- Hydrating Fruits & Vegetables – Cucumbers, watermelon, oranges, and leafy greens.
- Dairy – Low-fat milk, cheese, and yogurt to support digestion.
Ramadan 2025 (FAQs)
1. What is the best Sehri meal for sustained energy?
A balanced meal with whole grains, proteins, and hydrating foods is best. Oatmeal with nuts and yogurt is an excellent option.
2. How can I avoid thirst while fasting?
Drink plenty of water at Sehri and avoid salty and caffeinated foods that cause dehydration.
3. Are fruits a good choice for Sehri?
Yes! Water-rich fruits like watermelon, oranges, and cucumbers help maintain hydration throughout the day.
4. What foods should I eat to prevent hunger pangs?
High-protein and fiber-rich foods like eggs, beans, and whole grains keep you full longer.
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