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The importance of Sehri during the holy month of Ramadan is immense. Eating Sehri is not only a Sunnah, but it is also highly essential for the body and mind of a fasting person. Since consuming any food or water is not possible for a long period from Sehri until Iftar, it is crucial that the Sehri meal is well-planned and healthy so that the body remains balanced with energy and nutrition throughout the day.

Many people consume excessive amounts of food to reduce hunger and thirst throughout the day, which is not healthy. According to nutritionists, the Sehri meal should contain ingredients that digest slowly and provide the body with energy and nutrition for an extended period.

Foods Suitable for Sehri

1. Protein-rich foods: Fish, lean chicken, eggs, and yogurt—these release energy slowly and prevent the feeling of hunger for a long time. 2. Fiber and whole grains: Brown/red rice, oats, and whole wheat roti—these slow down the digestion process and keep the stomach full for a long period. 3. Healthy fats: Nuts, flaxseeds, and chia seeds—these keep the body refreshed for a long time. 4. Fruits and vegetables: Potassium-rich fruits like bananas, water-rich fruits like watermelon, apples, oranges, and papaya—these provide vitamins, minerals, and water, keeping the body hydrated. 5. Natural fiber and Isabgol (Psyllium husk): Isabgol husk absorbs water, keeps the stomach full, and reduces hunger. 6. Complex carbohydrates: The complex carbohydrates found in rice digest slowly and keep the stomach full for a long time. 7. Drinking adequate water: It is essential to drink enough water during Sehri. Drink a glass of water before starting your meal and drink water regularly during the non-fasting hours between Iftar and Sehri. 8. Sunnah food (Dates): It is highly recommended to eat 1–2 dates during Sehri. The natural fructose in them keeps blood glucose levels in check. 9. Dairy products: Milk and yogurt are good sources of calcium. Yogurt helps the food in the stomach digest slowly and reduces hunger. 10. Nutritious soup: You can start your Sehri or Iftar with a light and nutritious soup. It keeps the body hydrated and helps retain energy.

Eating Sehri properly keeps the fasting person’s body healthy and fresh throughout the day. This combination of protein, fiber, healthy fats, fruits, vegetables, and adequate water controls hunger and thirst during the fast. Therefore, Sehri should not only be seen as a Sunnah but also be embraced as an important preparation to sustain energy and nutrition all day long.