Which Foods May Make Fasting Easier?

As Ramadan approaches, many people wonder what to include in the pre-dawn meal, or suhoor. Choosing foods carefully may help people manage a long fast. Choose foods that may help limit thirst during the day and keep you feeling full longer. Whole grains, eggs, nuts and seeds, and leafy greens each offer different options for suhoor. Here are some food groups thought to make fasting easier and practical ways to include them.

Whole-grain bread and oats
Bread is a staple at suhoor. Choosing whole-grain bread instead of white bread may be more beneficial during the day because its fiber may help balance blood sugar and prevent sudden hunger. Oats are a popular grain for people who want a lower-calorie suhoor that keeps them full longer. Their soluble fiber may promote fullness without upsetting the stomach. Mix oats with yogurt or add them to an omelet for a practical, filling meal.

Eggs and dairy products
Eggs and dairy products can provide much of the potassium, calcium, and protein the body needs. Because of their protein, eggs are a common choice in balanced diets and among people who exercise regularly. Eating boiled eggs may help people fast comfortably without increasing thirst. Milk, yogurt, and ayran (a diluted yogurt drink) may help prevent heartburn during the day and ease thirst. A glass of ayran or a bowl of yogurt at suhoor may aid digestion and partly meet fluid needs during the day.

How should nuts and seeds be eaten?
The body burns the energy in hazelnuts, walnuts, and almonds slowly, which can help you feel full for longer after suhoor. However, these foods are high in fat and may increase thirst if eaten in excess. Keep portions moderate, limiting them to one handful. Choose unsalted, unroasted varieties for the same reason; salted and roasted nuts may increase thirst and, if eaten in excess, cause stomach discomfort.

Fruit and leafy greens
Leafy greens such as lettuce, celery, parsley, and cucumber digest slowly and may help you feel full longer. Their high water content is also thought to help with daytime thirst. A bowl of green salad at suhoor can be a light, filling addition. Choose lower-acidity fruit; an orange eaten at suhoor may cause heartburn. Apples or pears, which are high in fiber, may extend fullness and reduce the risk of stomach discomfort.

How can you build a balanced suhoor?
Instead of relying on a single food group, bring together grains, protein, nuts or seeds, and greens for a more balanced feeling of fullness and energy during the day. For example, a suhoor plate with whole-grain bread, a boiled egg, a few walnuts, and a bowl of green salad combines their different benefits. Eating suhoor slowly and later in the pre-dawn period may also aid digestion. A heavy meal eaten in a rush may increase thirst and stomach discomfort during the day. Along with drinking enough water between iftar and suhoor, choosing foods with a high fluid content at suhoor, such as soup, cucumber, and watermelon, can help delay thirst during the day.