The Ultimate 5 Step Suhoor Guide

Did you know once glucose has run out, fat becomes the next source of energy for the body. A gently transition from using glucose as the main source of energy, to using fat and this prevents the breakdown of muscles for protein. During fasting month a detoxification process occurs, toxins that are stored in the body’s fat are dissolved and removed from the body which also reduces your cholesterol level. Your body will start to change and you will feel more alert and it will give you a general mental well being. This is due to the high level of endorphin in your blood.  Essentially you must contain enough energy food such as carbohydrates and some fat to prevent muscle breakdown.

Suhoor can start as early as 4 AM and it tends to be heavy and hearty because it is intended to last the whole day until iftar. However, many of us just eat leftovers from the night before or cook something simple.  Consuming the right food is important to have a balanced suhoor, always remember the body starved itself from food and drink during Ramadan. “Iftar and Suhoor help sustain your fast the following day, so consuming the right food is important,” says Ms Tan Sheau Kang, Dietitian, Department of Dietetics, Singapore General Hospital (SGH), a member of SingHealth Group.

Step 1: Start with Dates


Dates contains minerals elements such as:

  • Phosphor
  • Calcium
  • Iron
  • Magnesium
  • Sodium
  • Sulphur
  • Vitamins A, B1, B2 and D


  • Dates are easy to digest so they don’t exhaust you fasting stomach.
  • It also decrease the great hunger feeling of the fasting person and so he doesn’t rush into excessive food eating which causes digestion disorders.
  • It’s energy booster because of its richness in sugary energy that supplies the body with the most important nutrients.

So, 3 pieces of dates for Iftar and Suhoor are sufficient.

Step 2: Include Whole-wheat in Your Meal


Types of whole-wheat you can eat for Suhoor;

  • Oats
  • Brown rice
  • Whole wheat bread


  • It’s a complex carbohydrates which means it takes time to break up inside your body because of it natural condition.
  • This is amazingly useful in releasing the right amount of calories at a slow rate, giving you energy throughout the day.
  • A better choice compared to processed foods which releases calories at an extremely faster rate, making you feel hungry quickly, in turn making you tired and worn out.
Step 3: Mix of Fruits and Vegetables

This is a close-up of vegetables and fruits.Fruits and vegetables are natural sources of fibre and extremely rich in nutrients like vitamins and minerals. They are also rich in antioxidants.


  • Preventing constipation
  • Builds up roughage, helps in cleaning the bowel
  • Provides satiety and fullness while eating, making you feel satisfied and full.

Types of fruits to be eaten during Suhoor:

  • Papaya
  • Mango
  • Watermelons
  • Kiwi
  • Apples
  • Banana

Types of vegetables you can boil or steam:

  • Broccoli
  • Brussel sprout
  • Kale
  • Red potatoes
  • Tomatoes
  • Cauliflower
  • Cucumber
  • Pak Choy
  • Spinach
Step 4: Avoid Fried Food

popiah goreng

Why? These food will force the stomach to release numerous enzymes and will take a longer time for digestion. Heartburn and diarrhea are common symtoms associated with fried foods. They fill your stomach quickly, preventing you from eating further and so it is better to avoid as best as you can.

Step 5: Water all the way!

Water splashing into glass

Avoid tea, coffee or green tea.

They dehydrate the body and releases toxins which in turn need to be flushed with water, and are therefore not advisable while fasting. So, drink water instead.



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