Ramadan 2026: Dietician shares what to eat at suhoor and why slow carbs and protein matter

Planning your suhoor? Discover dietitian-approved foods for steady energy, hydration and reduced hunger during Ramadan fasting. (Image: Pinterest)

• Balanced suhoor with protein, carbs, and water helps Ramadan fasting
• Avoid fried, sugary foods to prevent thirst and energy crashes
• Include fruits, nuts, and water for steady energy and hydration

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The month of Ramadan has begun. Starting today, Wednesday, February 18, Muslims across the world will fast daily from dawn until sunset, abstaining from all food and drink during daylight hours. Suhoor, or Sehri, is the meal eaten in the early morning before the fast begins, during the quiet hours just before sunrise.

Dieticians suggest that suhoor is essential for preparing the body for a long day without food or water. It should be balanced, wholesome, and rich in nutrients to help maintain energy, hydration, and overall well-being throughout the day.

For a truly sensible suhoor, the goal isn’t to eat until you’re bursting. It’s to build a plate that works quietly in your favour for the next twelve to fourteen hours. “Slow, sustained energy release, hydration, and satiety”, says.

Dr Aastha Sharma, Chief Dietitian at Yatharth Super Speciality Hospital, Faridabad explains to Moneycontrol, “Your suhoor should prevent sharp rises and sudden crashes in blood sugar. When we focus on complex carbohydrates and adequate protein, we give the body a steady fuel supply instead of a short spark.”

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That steady fuel makes all the difference between a productive afternoon and one spent counting the minutes to iftar.

Balance over quantity

There’s a temptation at suhoor to pile the plate high, fearing the long day ahead. But overeating heavy, fried or sugary food often backfires, leaving you thirsty, sluggish and irritable by mid-morning. “The composition of the meal is more important than the volume,” says Dr Sharma. “Low–glycaemic index foods digest slowly. Pairing them with protein reduces muscle breakdown and keeps hunger hormones stable during fasting”, she adds.

Dr Sharma shares smart suhoor formula

Slow-release carbohydrates for steady fuel

Choose low–glycaemic options such as oats, jowar, ragi, whole wheat roti, brown rice or quinoa. These digest gradually, preventing sudden spikes and crashes in blood sugar, helping you feel energised rather than exhausted halfway through the day.

Quality protein to protect muscles and curb hunger

Eggs, Greek yoghurt, paneer, tofu, milk, or soaked chana and moong offer sustained fullness. Protein slows digestion, reduces muscle breakdown during fasting hours, and keeps those mid-morning hunger pangs from creeping in too soon.

Healthy fats for longer satiety

A handful of almonds or walnuts, a spoon of peanut butter, or a sprinkle of chia and flaxseeds can delay gastric emptying. This simply means food stays in the stomach longer, providing stable energy release.

Fibre-rich fruits for gut balance and glucose control

Bananas, apples, papaya and berries add natural sweetness alongside fibre. Fibre supports digestion, steadies glucose absorption and prevents the uncomfortable heaviness that often follows overly rich pre-dawn meals.

Hydration is crucial

Two to three glasses of water are essential before fasting begins. Coconut water or buttermilk can help maintain electrolyte balance. Avoid salty, fried and sugary items, as they increase thirst and trigger energy dips later.

Also Read: Ramadan fasting do’s and don’ts: What to eat and what to skip to avoid falling sick

A balanced suhoor offers several health benefits. “It calms the stomach, helps prevent headaches, fatigue, irritability and that unmistakable mid-day fog that can cloud focus.” Dr Sharma informs, adding, “When you nourish your body intelligently at suhoor, you’re not just preparing to fast, you’re preparing to function.”

FAQs on what to eat at suhoor

1. What are some recommended foods for suhoor?

Oats, whole wheat roti, eggs, yoghurt, nuts, fruits and plenty of water are ideal for sustained energy.

2. Why should I avoid heavy, fried, or sugary foods at suhoor?

These foods can leave you feeling thirsty, sluggish, and irritable by mid-morning. They also cause sharp rises and crashes in blood sugar levels.

3. How much water should I drink at suhoor?

It is recommended to drink two to three glasses of water to stay hydrated throughout the day.

4. Why is protein important at suhoor?

Protein slows digestion, reduces muscle breakdown during fasting hours, and keeps you feeling full for longer.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis