ISLAMABAD: As millions of Muslims wake before dawn during the holy month of Ramadan, health experts say the pre-dawn meal, known as Suhoor, can determine how well the body copes with long hours of fasting.
Nutritionists and doctors said that a balanced Suhoor helps maintain energy, stabilise blood sugar and reduce dehydration during the day.
Health experts warned that skipping the Suhoor meal or relying on sugary and salty foods can lead to fatigue, headaches and digestive discomfort by mid-afternoon.
“Suhoor is a blessed opportunity to nourish the body for the day ahead,” said Janani Satchithanantham, Specialist Dietetics at Aster Hospital Qusais.
While Ramadan is spiritually centred on patience and devotion, she said, the physical demands of fasting require thoughtful preparation.
Choosing foods that release energy slowly and keep the body hydrated is key to sustaining focus and strength until iftar.
Slow-release energy
Experts agree that meals high in simple sugars can cause a rapid rise in blood glucose followed by a sharp drop, leading to tiredness and irritability.
In contrast, complex carbohydrates, protein and healthy fats provide steadier nutrition.
Whole grains such as oats, brown rice and whole wheat bread digest slowly and provide a consistent supply of glucose to the brain and muscles.
Protein from eggs, yoghurt, legumes and dairy products helps promote satiety and supports muscle repair.
Healthy fats from nuts, seeds and olive oil contribute to longer-lasting fullness.
Aishwarya Sampath, a nutritionist and founder of Flourish with Aish, said oats are among the most effective Suhoor options.
The soluble fibre in oats slows digestion and prevents sudden spikes and drops in blood sugar.
She recommends preparing overnight oats with fruits, nuts, seeds and a spoonful of nut butter for convenience during busy early mornings.
Chia seeds can also support hydration, she said. Known for absorbing many times their weight in water, they help retain fluids at a cellular level when soaked overnight.
Dates, traditionally consumed during Ramadan, provide natural sugars along with fibre and minerals such as potassium and magnesium, making them a healthier alternative to confectionery.
Eggs remain a staple choice. Sampath noted that protein reduces digestion speed and prolongs satiety.
She advises boiling, poaching or lightly scrambling eggs rather than cooking them in heavy sauces or oil.
Hydration requires planning
Doctors stress that hydration during Ramadan is not about drinking large quantities of water at once.
Instead, fluids should be consumed gradually between Iftar and Suhoor.
Dr Jimmy Joseph, Specialist in Internal Medicine and Diabetology at Aster Specialist Medical Centre, said most adults should aim for around two to two-and-a-half litres of fluids overnight, adjusting for body size, activity and climate.
“Slow, consistent intake is better absorbed and helps prevent daytime headaches and fatigue,” he said.
Hydration also comes from food. Fruits and vegetables with high water content, such as watermelon, cucumber, oranges and berries, support fluid balance.
Yoghurt and light soups can also contribute to hydration while providing electrolytes.
Dr Ruhil Badiani, Consultant Family Physician and Medical Director at Cornerstone Clinic, warned against caffeinated drinks and sugary sodas.
Such beverages can increase fluid loss or cause rapid sugar spikes that worsen fatigue.
Artificially sweetened drinks may also trigger bloating and digestive discomfort during fasting hours.
Protecting digestive health
Digestive complaints such as bloating, acidity and constipation are common during Ramadan, particularly when people overeat at Iftar or consume fried foods.
Health professionals recommend starting Iftar lightly, traditionally with dates and water, followed by soup before heavier dishes.
Light, easily digestible foods such as yoghurt, steamed vegetables, rice and lentil-based dishes are gentler on the stomach.
Plain yoghurt supports gut health through probiotics and can help soothe the digestive tract.
Oats and bananas are also considered stomach-friendly options. Soups and broths reintroduce food gradually after long hours without eating and may help prevent overeating.
Experts advise limiting deep-fried items, sugary desserts, heavily spiced foods and processed products.
Such foods can slow digestion, increase acidity and cause discomfort during fasting hours.
Personalised approach and medical advice
Specialists emphasise that Suhoor should be tailored to individual needs.
Active individuals may require more carbohydrates, while those with sedentary lifestyles may benefit from higher vegetable and protein intake.
Individuals with underlying health conditions, including diabetes, hypertension or weight-related issues, should consult a medical professional before fasting.
Persistent dizziness, severe fatigue or other concerning symptoms during Ramadan should prompt medical review.
Role of sleep
Sleep patterns often change during Ramadan due to early Suhoor and late-night prayers.
Dr Joseph recommends aiming for seven to eight hours of sleep within 24 hours, even if divided between night rest and daytime naps.
Inadequate sleep can increase irritability and metabolic stress, making fasting difficult.
Maintaining a consistent routine, avoiding heavy meals before bed and limiting screen time at night can improve rest and overall energy levels.
Health professionals say a mindful Suhoor sets the tone for the entire fasting day.
A meal combining slow-release carbohydrates, lean protein, healthy fats and hydrating foods can help reduce hunger pangs, headaches and brain fog.
