Healthy Sehri and Iftar: What to Eat to Stay Energised While Fasting

Ramadan is a month of worship, not a month of feasting. Yet what we eat at Sehri and Iftar decides whether we spend the day focused on Ibadah or struggling with thirst and tiredness. These simple habits keep body and soul in balance.

Sehri: eat for the long day ahead

• Slow-release foods. Oats, whole-wheat roti, brown rice, daliya and khichdi release energy slowly and keep you full for longer than white bread or sugary items.
• Protein. Eggs, dahi (yoghurt), paneer, dal and milk help you stay satisfied.
• Fruit and vegetables. Bananas, dates, cucumber and watermelon add fibre, potassium and water.
• Go easy on salt and spice. Salty and very spicy food makes you thirsty by midday.
• Don’t skip it. The Prophet ﷺ said there is blessing in Sehri — even a few dates and water count.

Iftar: break the fast the Sunnah way

The Prophet ﷺ would break his fast with fresh dates; if there were none, with dried dates; and if none, with a few sips of water (Abu Dawud, Tirmidhi). Dates restore blood sugar gently and water rehydrates — then pray Maghrib before the main meal. This short pause lets your stomach settle and prevents overeating.

The main meal

• Start with soup, haleem or a light salad.
• Balance your plate: half vegetables, a quarter protein, a quarter carbohydrate.
• Enjoy pakoras, samosas and fried snacks as a treat, not a nightly habit — they cause heaviness and acidity, and make Taraweeh harder.
• Limit sugary sherbets and soft drinks; try lemon water, coconut water or chaas instead.

Hydration

Spread 8–10 glasses of water between Iftar and Sehri: two at Iftar, two after Maghrib, two after Taraweeh, and two at Sehri. Tea and coffee make you lose water, so keep them to one cup.

Mindful eating

Fasting teaches control. Eat slowly, stop before you are full, and remember those who break their fast with very little. Sharing Iftar with neighbours, workers and the masjid carries great reward: whoever gives Iftar to a fasting person receives the reward of their fast (Tirmidhi).

When to see a doctor

If you have diabetes, blood pressure, kidney problems or are pregnant, consult your doctor before Ramadan about medication timings and whether fasting is safe. Islam does not ask anyone to fast to the point of harm.

Know exactly when to stop eating and when to open your fast — see today’s Sehri and Iftar times for your location.