Sunday, June 4, 2023

Suhur: Health and Food Tips for a Good Fast

Last updated Wednesday, April 19, 2023 13:01 ET

Here are some tips shared by Islamische Gebetszeiten for eating well in Ramadan.

Berlin, Germany, 04/19/2023 / SubmitMyPR /

Suhur is one of the practices that Muslims do before fasting during the holy month of Ramadan, the ninth month of the Islamic calendar.

It consists of waking up at dawn to have a meal before the fast, which begins with the Fajr prayer azan. Check out prayer time in Germany.

This meal is eaten during a period that benefits spirituality and can also help the believer maintain good health and make it through the day of fasting. For this, it is recommended that he consume foods that favor the proper functioning of the body.

It is possible to balance the diet according to each person's daily needs. But for that, you have to keep in mind that the meal is not just to please the tongue, but to give the body the nutrients it needs.


One of the needs of the body that needs to be quenched faster is hydration. In order for it to last for a long time, it is important to drink liquids and fruits during the suhur meal.

Some alternatives are great for keeping the body hydrated, such as coconut water, water and natural fruit juices, which have lower sugar levels than industrialized ones.

In countries with great Islamic influence, it is common to consume fruits that have a lot of juice during the month of Ramadan. They are good options for people who prefer solid food during suhur. Some examples are: melon, watermelon, orange, and pineapple, among others.

Staying well hydrated is excellent for your health and also for getting through the fasting time well. In addition, fruits are good alternatives to maintain good sugar levels for a while, which serves to give the body energy.


In order to have more vigor and disposition during fasting, a good tip is the consumption of good sources of carbohydrates. However, it is good to pay attention to the food that will be consumed, as it is not all starches and sweeteners that help provide energy to the body.

Generally, processed and ultra-processed carbohydrates are not usually a good source of nutrients and, for those who are looking to fast in a healthy way, these foods may not be good allies.

Industrialized foods, sugar, sweets and white flour cause an insulin spike in the bloodstream, which gives energy for a short time. But this mood quickly passes and the person will soon feel tired, which is not good for someone who is fasting. Therefore, it is good to opt for natural foods, which give long-term vigor.

When you eat some carbohydrates, add some good fat like coconut oil, olive oil or butter to slow down the sugar metabolism, thus prolonging the energy supply. In addition to being tasty, good fats also help you feel full, which makes it easier to get through the fasting period.

Attention to Nutrients

By giving your body essential nutrients, you will feel more ready to go through another day of fasting. Therefore, it is important to eat without excess or lack, consuming a good variety of foods.

In addition to the tips already suggested, you can also opt for good protein sources to keep yourself full. As many people prefer lighter foods when waking up, they can eat foods such as eggs, cheese, yogurt (prefer natural ones) and protein powder.

Above, we saw that ingesting liquids is very important to support a fasting day well. However, caffeine-rich beverages, such as coffee, some types of tea and industrialized beverages, contribute to dehydration and nutrient loss. So avoid them.

In suhur, there is no need to eat anything against your will or for fear that you will lack nutrients for the rest of the day. If you are the type of person who likes light meals during the first part of the day, remember that, after sunset, you can prepare dinner.

Consult a healthcare professional

Consult a health professional so that he can assess your conditions and goals, so that you can have a menu that is in accordance with your needs.

Do not forget that for both suhur and Ramadan fasting, it is necessary that your health is not compromised.

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