During the month of Ramadan, fasters are looking for ways to make their fasts more comfortable and active, especially considering the high temperatures and long periods of fasting in some countries.
The suhoor diet is the main key to avoiding symptoms such as extreme thirst, fatigue, malaise, headaches and poor concentration during the day, but according to the advice of nutrition experts and recent medical reports, some of the foods commonly eaten on suhoor may be the main culprit in worsening these symptoms.
Foods and drinks to avoid during Suhoor
1 – Salty foods (such as pickles, salted cheeses, salted olives, canned tuna and sardines, instant noodles, potato chips, and processed meats such as hot dogs and sausages) contain high levels of sodium, which draw water away from your cells and significantly increase your sense of thirst.
2 – Fried foods rich in saturated fat (fried potatoes, fried falafel, samosas, fatty pies, fast food, etc.) slow down the digestive process, strain the stomach, cause morning fatigue and sluggishness, and increase the body’s need for water.
3 – Sweets and simple sugars (kunafa, katayev, sweet pastries, sweet cornflakes, sweet canned juices, heavy Ramadan sweets, etc.) cause blood sugar levels to rise quickly and then suddenly drop, causing hunger, early thirst and fatigue.
4 – Caffeine-rich diuretic drinks (coffee, strong or green tea, energy drinks, soft drinks) increase the diuretic effect, causing fluid loss and worsening dehydration during the day.
5 – Spicy foods (dishes with chili peppers, strong spices, hot sauces) can irritate the stomach, increase heartburn and thirst, and cause digestive disorders.
6 – Processed and packaged foods (such as pre-cooked foods and canned foods that are high in salt and preservatives) are often low in nutritional value and can increase dehydration and fatigue.
Quick tips from experts
For safe and healthy fasting, doctors and nutrition experts advise making sure you eat suhoor meals that include foods rich in fiber, adequate protein, and healthy fats (oats, eggs, natural yogurt, vegetables like cucumbers and tomatoes, and fruits like bananas and dates in moderation), drinking plenty of water slowly just before bed, and adding natural sources of potassium (bananas, oranges, cucumbers) to balance your fluids.
Fasters during the month of Ramadan are looking for ways to make their fasts more comfortable and energetic, especially as temperatures rise and long fasts occur in some countries.
Eating before dawn (suhoor) is key to avoiding symptoms such as extreme thirst, fatigue, lethargy, headaches, and difficulty concentrating during the day. However, according to nutrition experts and recent medical reports, some of the common foods consumed during Suhoor may be the main culprits in worsening these symptoms.
Foods and drinks to avoid in Suhoor
1 – Salty foods (such as pickles, salty cheese, salted olives, canned tuna and sardines, instant noodles, potato chips, and processed meats like hot dogs and sausages) are high in sodium, which draws water from your cells and significantly increases thirst.
2 – Fried foods and things rich in saturated fat (fried potatoes, falafel fries, samosas, rich pastries, fast food, etc.) slow down the digestive process, strain the stomach, cause morning fatigue and sluggishness, and increase the body’s need for water.
3 – Sweets and simple sugars (kunafa, katayev, sweet pastries, sweet cornflakes, sweet canned juices, heavy Ramadan sweets, etc.) cause blood sugar levels to rise quickly and then fall sharply, causing an initial feeling of hunger, thirst and fatigue.
4 – Caffeine-rich diuretic drinks (coffee, strong or green tea, energy drinks, soft drinks) increase urine output, causing fluid loss and worsening dehydration during the day.
5 – Spicy foods (dishes with chili peppers, strong spices, hot sauces) can irritate the stomach, make you feel burning and thirsty, and cause digestive problems.
6 – In general, processed and canned foods (instant meals, canned foods with high salt content, and preservatives) often have low nutritional value and can increase dehydration and fatigue.
Quick tips from experts
For safe and healthy fasting, doctors and nutrition experts recommend making sure your suhoor meal includes foods rich in fiber, moderate protein, and healthy fats (oats, eggs, natural yogurt, vegetables like cucumbers and tomatoes, fruits like bananas and dates, in moderation), drinking plenty of water slowly right before bed, and adding natural sources of potassium (bananas, oranges, cucumbers) to balance your fluids.
