The holy month of Ramadan is an auspicious time for Muslims all around the world. It is a time for reflection, spiritual growth, and self-discipline. One of the significant practices during Ramadan is fasting from dawn until sunset. As such, it is essential to eat a balanced and healthy meal before starting the fast, known as Sehr. This article will discuss the to help you stay healthy and energized throughout the day.

A nutritious sehr meal

Importance of Eating a Nutritious Sehr Meal

Eating a nutritious Sehr meal is vital to keep you healthy and energized during the day-long fast. A well-balanced Sehr meal provides your body with the essential nutrients and energy it needs to function correctly throughout the day. Here are some of the benefits of eating a nutritious Sehr meal:

  • Helps maintain blood sugar levels
  • Prevents dehydration
  • Provides energy to the body
  • Reduces hunger pangs during the day

Best Foods to Eat During Sehr in Ramadan

1. Whole Grains

Whole grains

Whole grains such as oatmeal, brown rice, and whole-grain bread are excellent sources of complex carbohydrates. These carbs are slowly digested, providing the body with a steady supply of energy throughout the day. Whole grains are also rich in fiber, which helps to maintain blood sugar levels.

2. Protein-rich Foods

Protein rich foods

Protein is essential for the body to repair and maintain tissues. Protein-rich foods such as eggs, lean meats, and legumes are excellent sources of energy and help to keep you full for longer periods. They also help to prevent muscle breakdown during the day-long fast.

3. Fruits and Vegetables

Fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals, and fiber. They are low in calories, making them an excellent addition to your Sehr meal. Fruits and vegetables with high water content, such as watermelon and cucumber, also help to prevent dehydration.

4. Dairy Products

Dairy products

Dairy products such as milk, yogurt, and cheese are excellent sources of calcium, protein, and other essential nutrients. They are also easy to digest, providing a quick source of energy.

Foods to Avoid During Sehr in Ramadan

1. Fried and Fatty Foods

Fried and fatty foods

Fried and fatty foods are high in calories and difficult to digest. They can cause discomfort and bloating during the day-long fast.

2. Sugary Foods

Sugary foods

Sugary foods such as pastries, cakes, and candies provide a quick source of energy but can cause a rapid increase in blood sugar levels. This can lead to a crash in energy levels later in the day.

3. Caffeinated Beverages

Caffeinated beverages

Caffeinated beverages such as tea, coffee, and soda can cause dehydration and disrupt sleep patterns. It is best to avoid them during Sehr.


In conclusion, Sehr is a crucial meal during Ramadan as it provides the body with the necessary energy and nutrients to fast throughout the day. It is essential to include whole grains, protein-rich foods, fruits and vegetables, and dairy products in your Sehr meal while avoiding fried and fatty foods, sugary foods, and caffeinated beverages. By following these guidelines and staying hydrated, you can stay healthy and energized during the holy month of Ramadan. Make sure to consult with a healthcare professional if you have any concerns about your Sehr meal or fasting during Ramadan. Wishing everyone a blessed and fulfilling Ramadan!


Q1: How much water should I drink during Sehr?

A: It is recommended to drink at least eight glasses of water during Sehr to prevent dehydration.

Q2: Can I eat spicy food during Sehr?

A: It is best to avoid spicy food during Sehr as it can cause discomfort and heartburn during the day-long fast.

Q3: Can I eat Sehr late at night?

A: It is recommended to eat Sehr at least two to three hours before the start of the fast to give your body enough time to digest the food.