Fasting during Ramadan 2025 is a spiritually enriching experience, but it also requires careful planning, especially when it comes to Sehri (Suhoor), the pre-dawn meal. What you eat at Sehri significantly impacts your energy levels, hydration, and overall well-being throughout the day. While some foods can provide long-lasting energy, others can make fasting more challenging by causing fatigue, dehydration, and digestive discomfort.
This article explores six foods to avoid at Sehri for a smoother and healthier fast, backed by scientific insights and expert recommendations.
Ramadan 2025
| Topic | Details |
|---|---|
| Importance of Sehri | Helps sustain energy levels and hydration throughout the fast. |
| Foods to Avoid | Salty foods, sugary foods, caffeinated drinks, fried items, refined carbs, and spicy foods. |
| Why Avoid Them? | They cause dehydration, energy crashes, digestive discomfort, and increased hunger. |
| Expert Tips | Opt for protein-rich foods, complex carbs, and hydrating options. |
Eating a nutritious Sehri is the key to a successful and comfortable fast. Avoiding salty, sugary, caffeinated, fried, refined, and spicy foods can prevent dehydration, fatigue, and digestive issues. Instead, focus on hydrating, protein-rich, and fiber-packed meals that provide long-lasting energy.
By making smart dietary choices, you can enhance your Ramadan fasting experience and stay energized throughout the holy month.
Why is Sehri Important in Ramadan?
Sehri is not just another meal—it’s the foundation of your fasting day. Eating the right foods can help you:
- Stay energized and focused throughout the day.
- Reduce hunger cravings and fatigue.
- Prevent dehydration and digestive issues.
- Avoid blood sugar fluctuations that can cause dizziness and irritability.
However, choosing the wrong foods can have the opposite effect, making fasting difficult. Let’s dive into the six foods you should skip at Sehri for a healthier, more comfortable Ramadan.
1. Salty Foods – The Dehydration Culprit
Why avoid it?
Salty foods, like processed meats, chips, pickles, and salted nuts, can cause excessive thirst by disrupting your body’s sodium balance. Since you can’t drink water during fasting hours, dehydration can lead to fatigue, headaches, and dry mouth.
Healthier Alternative:
- Opt for fresh vegetables like cucumbers and tomatoes.
- Choose lean proteins such as grilled chicken or boiled eggs without added salt.
- Eat homemade meals with natural spices instead of store-bought processed foods.
2. Sugary Foods – The Energy Crash Trigger
Why avoid it?
Foods high in sugar—like pastries, sweet cereals, and desserts—cause a rapid spike in blood sugar, followed by an energy crash. This leaves you feeling tired and hungry sooner.
Healthier Alternative:
- Opt for natural sugars from fruits like bananas, dates, and berries.
- Choose whole grains like oatmeal instead of sugary cereals.
- Add honey or dates as sweeteners instead of refined sugar.
3. Caffeinated Drinks – The Sleep Disruptor
Why avoid it?
Drinks like coffee, tea, and energy drinks act as diuretics, causing frequent urination and dehydration. Caffeine can also disturb your sleep cycle, making you feel sluggish during the day.
Healthier Alternative:
- Drink plenty of water before fasting.
- Opt for herbal teas like chamomile or peppermint.
- Include coconut water for added hydration.
4. Fried Foods – The Digestive Nightmare
Why avoid it?
Fried items like pakoras, samosas, and parathas may taste delicious, but they are high in unhealthy fats, causing bloating, heartburn, and sluggish digestion.
Healthier Alternative:
- Bake or air-fry your food instead of deep frying.
- Choose grilled or boiled protein sources like fish or chicken.
- Use whole wheat roti instead of paratha.
5. Refined Carbohydrates – The Quick Hunger Cause
Why avoid it?
White bread, white rice, and processed cereals digest quickly, leading to rapid hunger and energy crashes.
Healthier Alternative:
- Choose whole grains like oats, quinoa, and brown rice.
- Eat protein-rich foods to sustain energy.
- Add healthy fats like avocados and nuts for long-lasting satiety.
6. Spicy Foods – The Acid Reflux Risk
Why avoid it?
Spicy dishes can trigger acid reflux, heartburn, and stomach discomfort, making fasting uncomfortable.
Healthier Alternative:
- Use mild herbs instead of chili.
- Opt for boiled or grilled dishes.
- Include probiotics like yogurt to soothe digestion.
Additional Tips for a Healthy Sehri
- Eat slowly to help with digestion and prevent bloating.
- Include high-fiber foods like chia seeds, flaxseeds, and vegetables for better digestion.
- Drink enough water after Iftar to stay hydrated for the next day.
- Plan your Sehri meals in advance to avoid making last-minute unhealthy choices.
FAQs
1. What are the best foods to eat at Sehri?
Eat complex carbs (oats, whole wheat bread), proteins (eggs, yogurt, nuts), and healthy fats (avocados, seeds) for long-lasting energy.
2. How can I stay hydrated while fasting?
Drink 2-3 glasses of water at Sehri, eat water-rich foods (cucumber, watermelon), and avoid caffeine and salty foods.
3. Can I drink tea or coffee at Sehri?
It’s best to limit caffeine as it dehydrates the body. If needed, opt for decaffeinated tea.
4. What if I don’t feel hungry at Sehri?
Try lighter foods like smoothies, yogurt, or nuts, and stay hydrated. Skipping Sehri can make fasting harder.
5. How can I avoid bloating during fasting?
Avoid fried and processed foods, eat slowly, and include fiber-rich meals like whole grains and vegetables.
