Ramadan 2025: What To Eat and Avoid for Sehri

Ramadan is a month in the Muslim calendar where are Muslims fast from dawn till dusk for the month of Ramadan. It's when people are inspired to pray regularly and more than usual, given there are special prayers called taraweeh, that are just to be offered in Ramadan. Alongside that, people are generally more inclined towards worshipping and regularly reading the Quran. 

In the month of Ramadan, you’re supposed to do a complete fast which means you’re not even allowed to have water till sunset and thus, it is important to make sure you’re eating the right stuff during Sehri/Suhoor to prevent getting hungry and thirsty during your fast. 

Sehri or Suhoor is the meal you have right before sunrise, to keep you full and satisfied throughout the day. The choices you make in sehri determine how easily your roza passes. To decide what to choose during sehri to ensure your fasts go smoothly, we’ve compiled a list of foods you should eat and a list of foods you should avoid. 

 Things to Eat During Sehri:

1. Complex Carbs

Complex carbs are whole, unprocessed carbs that have a higher fibre content and take longer to digest. Complex carbs are an excellent source of prolonged energy. They keep you full throughout the day and are something you should incorporate in your sehri so you are satiated for longer. Some examples of complex carbs are wholewheat paratha, brown rice, oats, barley, quinoa and sweet potatoes. 

2. Protein

Protein is scientifically known to keep you full for long. It takes longer for enzymes present in your body to break it down, making them the perfect choice for sehri. High protein foods also boost your metabolism and help you gain muscle mass. Some ways you can take in protein is through eggs, chicken, greek yogurt and even lean beef. 

3. Foods with a Low Glycemic-Index

Glycemic index is basically a scale that measures how quickly a food raises your blood sugar levels. The problem with foods that have a higher glycemic index, is that they raise your blood sugar levels fast, and they crash just as quickly, in- turn making you low on energy quicker. This is why when you have something sweet, you get a sugar rush but crash out afterwards. It is best to have things with a low glycemic-index like chickpeas, most vegetables, barley, nuts like cashews and walnuts, and fruit like cherry and apricot. 

4. Yogurt

Since you can not have water during your fast, it is essential to stay hydrated. Foods like yogurt have a high water content and keep you hydrated throughout the day. Yogurt also provides a cooling effect, preventing heartburn and heaviness. Have a few tablespoons of yogurt in sehri and see the difference yourself. 

5. Coconut Water

Coconut water contains electrolytes with natural sugars and minerals to replenish water loss. It also has a cooling effect and helps reduce body heat and thus, should be consumed in sehri.

Things to Avoid Eating During Sehri:

1. Fried Food

Fried food is good till iftar, but having something oily in sehri is never a good idea. Oily food makes you thirsty throughout the day making it difficult for you to fast. It’s best to avoid them or in case you do want to have something fried, it’s best to use an airfryer instead. It provides the same result without added calories and acidity.

2.  Spicy Food

Spicy food has a similar effect on the body as oily food, except spicy food can often upset your stomach, and since you’re fasting, you can’t even take medicines to make things better. So it’s best to avoid spicy food in sehri altogether.

3. Foods with a High Glycemic Index

This is an obvious one, foods with high glycemic index are known to make your energy levels go down instantly. Some of them include, white bread, watermelon, sugar, cereal, white rice and potatoes.

4. A lot of Water

It may sound crazy, but having a lot of water at sehri will only curb your appetite for the time being and won’t keep you hydrated for too long. Its best to have water between the timeframe of iftar and sehri in small intervals to actually restore all the hydration.

Making the right food choices during Sehri can significantly impact how smoothly your fast goes throughout the day.

As Ramadan is a time of devotion and self-discipline, it’s also the perfect opportunity to plan your meals wisely. If you’re looking for convenient options to stock up on essentials, Springs offers Ramadan grocery hampers filled with nutritious staples to keep you energized all month long. Plus, don’t miss out on our Ramadan deals to get the best discounts on your grocery shopping. Shop smart, eat healthy, and have a blessed Ramadan!