Fez — Suhoor is not just a pre-dawn meal. It sets the tone for the entire fasting day.
Choosing the right foods can help you stay hydrated longer, reduce hunger, and avoid energy crashes before iftar.
Focus on slow-digesting foods
Complex carbohydrates are key. Oats, whole-grain bread, barley, brown rice, and whole wheat msemen release energy slowly, helping you stay full for longer. Pair them with protein such as eggs, Greek yogurt, labneh, cottage cheese, or hummus. Protein slows digestion and reduces mid-day hunger.
Good example
Oats with yogurt and nuts
Whole-grain toast with eggs
Khobz with olive oil and boiled eggs
Add healthy fats
Healthy fats help increase satiety. A small portion of nuts, avocado, olive oil, or peanut butter can help you feel full for hours without causing heaviness.
Avoid overly greasy or fried foods at suhoor. They increase thirst and may cause sluggishness.
Choose hydrating foods
To reduce thirst, focus on water-rich foods:
- Cucumbers
- Tomatoes
- Watermelon
- Oranges
- Yogurt
These foods help with hydration and electrolyte balance. Yogurt in particular supports digestion and reduces dryness during the day.
Limit salt and sugar
Salty foods increase thirst. Avoid processed meats, salty cheeses, olives in excess, and chips.
Sugary foods may give quick energy but lead to crashes and more hunger later.
Drink water smartly
Drink 2-3 glasses of water during suhoor. Sip slowly instead of drinking everything at once. Avoid excessive coffee or tea, as caffeine can increase urination and dehydration.
A balanced suhoor example
- 2 boiled eggs
- Whole-grain bread
- Yogurt with chia seeds
- Cucumber and tomato salad
- A handful of almonds
- 2–3 glasses of water
The goal of suhoor is balance. Fiber, protein, healthy fats, and hydration work together to keep you steady through long fasting hours.
