What Are the Best Things to Eat in Suhoor for Lasting Energy?

December 9, 2025 •

4 min read

According to nutrition experts, a proper suhoor meal is the most important component of a healthy fast, providing the body with sustained energy for up to 12 hours. The best things to eat in suhoor are those rich in complex carbohydrates, protein, and fiber, which digest slowly and prevent energy crashes.

Quick Summary

This guide provides expert-backed recommendations for a balanced, energy-sustaining suhoor meal. It covers the best choices for complex carbs, lean protein, healthy fats, and hydrating foods, along with meal ideas, hydration tips, and a list of foods to avoid.

Key Points

Emphasize Complex Carbohydrates: Choose whole grains like oats, brown rice, or whole wheat bread for a slow and steady release of energy throughout the fasting day.
Prioritize Protein: Incorporate lean protein sources such as eggs, Greek yogurt, or legumes to increase satiety and maintain muscle mass, keeping you full longer.
Focus on Hydration: Drink plenty of water and consume water-rich fruits and vegetables like watermelon, cucumbers, and oranges to prevent dehydration.
Include Healthy Fats: Add healthy fats from nuts, seeds, or avocado to your suhoor for sustained energy and a feeling of fullness.
Avoid Sugary and Salty Foods: Steer clear of refined sugars, fried foods, and excessive salt, which cause rapid energy crashes and increase thirst.
Benefit from Dates and Yogurt: Consume dates for a natural energy boost and potassium, and pair with yogurt for probiotics and slow-releasing protein.
Plan Ahead with Meal Prep: Prepare meals like overnight oats or pre-chop ingredients the night before to ensure a quick and nutritious suhoor without early morning stress.

The Science Behind a Sustained Suhoor

Choosing the right foods for your pre-dawn meal, or suhoor, is crucial for a comfortable and energetic fast during Ramadan. The goal is to select foods that provide a slow, steady release of energy and promote hydration to prevent fatigue and thirst throughout the day. This is in stark contrast to meals high in simple sugars or processed foods, which cause rapid energy spikes followed by a crash. A balanced suhoor should incorporate key macronutrients: complex carbohydrates for slow-release energy, protein to maintain muscle strength and satiety, healthy fats for sustained fuel, and hydrating ingredients to combat thirst.

Complex Carbohydrates: Your Fuel for the Day

Complex carbs are the cornerstone of a balanced suhoor because they are broken down and absorbed slowly by the body. Unlike refined grains, they help regulate blood sugar levels, preventing the midday slump. Excellent sources include:

Oatmeal: A fantastic option, especially overnight oats mixed with milk and chia seeds, which absorb water and release it slowly throughout the day.
Whole Grains: Whole wheat bread, brown rice, or millet-based rotis are better than white bread and provide more fiber and nutrients.
Legumes: Dishes like ful medames (stewed fava beans) or lentil salads are packed with complex carbs and protein, making them highly satiating.

Protein and Healthy Fats: The Dynamic Duo for Fullness

Combining complex carbs with protein and healthy fats further prolongs satiety and prevents hunger. Protein helps maintain muscle mass, while healthy fats provide a concentrated source of energy. Consider incorporating these into your meal:

Eggs: Scrambled, boiled, or in an omelette with vegetables, eggs are a versatile and protein-rich choice.
Yogurt and Dairy: Greek yogurt is particularly high in protein, and milk contains casein, one of the slowest-releasing proteins, keeping you full for hours.
Nuts and Seeds: Almonds, walnuts, and chia seeds provide healthy fats, fiber, and protein. They can be added to overnight oats, smoothies, or yogurt bowls.
Avocado: Sliced on whole wheat toast or blended into a smoothie, avocado offers healthy fats and fiber for lasting fullness.

Hydrating Foods and Drinks

Preventing dehydration is a top priority during suhoor. While drinking plenty of water is essential, certain foods can also contribute to your fluid intake.

Fruits and Vegetables: Watermelon, cucumbers, oranges, and strawberries are excellent sources of natural fluids and vitamins.
Dates: A traditional suhoor and iftar staple, dates are rich in natural sugars, fiber, and potassium, helping to replenish energy and prevent thirst.
Herbal Teas: Chamomile or peppermint tea can be a hydrating and soothing alternative to caffeinated beverages, which act as diuretics.
Coconut Water: A natural source of electrolytes that helps maintain fluid balance in the body.

Sample Suhoor Meal Ideas

Overnight Oats with Berries and Nuts: A make-ahead meal that combines complex carbs, fiber, and healthy fats. Simply prepare it the night before and grab it from the fridge.
Ful Medames with Whole Wheat Pita: A hearty, traditional Middle Eastern dish of stewed fava beans with herbs, lemon, and a drizzle of olive oil.
Egg and Avocado Toast: Scrambled or fried eggs on whole-grain toast with mashed avocado provides protein, complex carbs, and healthy fats.
Yogurt Bowl with Dates and Honey: A simple yet nutritious combination of protein-rich yogurt, energy-boosting dates, and a touch of honey for natural sweetness.

Comparison Table: Best vs. Worst Suhoor Foods


Category	Best Suhoor Foods	Worst Suhoor Foods
Carbohydrates	Whole grains (oats, brown rice, whole wheat bread)	Refined carbs (white bread, sugary cereals, pastries)
Proteins	Eggs, Greek yogurt, lean meats, lentils	Fatty meats, processed meats
Fats	Avocado, nuts, seeds, olive oil	Fried foods, saturated fats
Hydration	Water, water-rich fruits, herbal teas, coconut water	Caffeinated drinks, sugary sodas
Key Benefit	Sustained energy, lasting fullness, hydration	Quick energy crash, increased thirst, indigestion

Foods to Avoid in Suhoor

Just as important as knowing what to eat is knowing what to avoid. Certain foods can increase thirst, cause bloating, or lead to a rapid energy crash:

Refined Carbohydrates and Sugary Foods: White bread, pastries, and sugary sweets provide a quick energy boost but lead to a fast crash and increased hunger.
Salty Foods: Excessively salty snacks or processed meats can cause severe dehydration and increase thirst throughout the day.
Fried and Greasy Foods: Heavy, fried foods are difficult to digest and can lead to indigestion and heartburn during fasting hours.
Caffeinated Drinks: Coffee and certain teas have a diuretic effect, causing your body to lose fluids more quickly.

Conclusion

By focusing on nutrient-dense foods for your suhoor, you can significantly enhance your fasting experience, avoiding energy slumps and excessive thirst. Prioritize complex carbs for slow energy release, pair them with protein and healthy fats for lasting satiety, and ensure you are well-hydrated with water-rich foods and plenty of water. A mindful and well-planned suhoor meal not only nourishes the body but also helps you maintain focus and strength throughout the day.

Meal Prep for Easy Suhoor

For busy individuals, meal prepping can make suhoor simple and stress-free. Prepare overnight oats or chia pudding the night before, pre-chop vegetables for an omelette, or cook proteins like boiled eggs in advance. This saves time in the early morning and ensures you have a nutritious meal ready to go.

Frequently Asked Questions

Suhoor is the pre-dawn meal that Muslims eat before beginning their daily fast during the month of Ramadan. It provides essential nutrients and energy to sustain the body throughout the day until sunset.

A proper suhoor is crucial for sustained energy and hydration during fasting hours. It prevents excessive fatigue, headaches, and thirst by providing a balanced intake of slow-digesting carbohydrates, protein, and healthy fats.

Good complex carbs for suhoor include oatmeal, whole wheat bread, brown rice, and legumes. These foods digest slowly, providing a steady stream of energy.

To stay hydrated, drink plenty of water between iftar and suhoor. During suhoor, eat water-rich foods like watermelon, cucumbers, and oranges, and consider drinking coconut water for electrolytes.

Yes, dates are excellent for suhoor. They are a good source of fiber, potassium, and natural sugars, which provide a balanced energy boost and help prevent thirst.

You should avoid refined carbohydrates, sugary sweets, salty snacks, fried foods, and caffeinated drinks. These can lead to energy crashes, increased thirst, and indigestion during the fast.

Yes, leftovers from iftar can be a great option for suhoor, especially if they are balanced and nutritious. Reheat leftovers like soups, stews, or rice bowls, and pair with fresh vegetables or a side of eggs.