Key Takeaways
- UK nutrition guidance for Ramadan suggests suhoor meals with wholegrain starchy foods, some protein, fruit and vegetables, and plenty of fluids.
- Wholegrain starchy foods such as oats, wholegrain bread, and brown rice release energy more slowly than refined ones.
- Simple, quick options work best in the early morning, so choose ideas you can prepare in a few minutes.
- This article gives general ideas, not medical advice.
- If you have diabetes or another medical condition, or you are pregnant, ask your GP or healthcare team before fasting.
A good suhoor is filling, quick to prepare, and built around wholegrain starchy foods, some protein, fruit or vegetables, and plenty of fluids. General UK healthy-eating guidance for Ramadan points in this direction. This article is not medical advice.
What General Guidance Suggests
The British Nutrition Foundation's guide to a healthy Ramadan and NHS trust guidance both suggest wholegrain starchy foods at suhoor, such as oats, wholegrain bread, and brown rice, because they release energy more slowly, along with some protein and plenty of fluids. See the British Nutrition Foundation's page on a healthy Ramadan for more.
Simple Suhoor Ideas
- Overnight oats with milk or a plant milk, chopped fruit, and a few nuts.
- Wholegrain toast with eggs or hummus and sliced tomato.
- Yoghurt with fruit and a spoon of oats.
- Lentil or vegetable soup with wholegrain bread.
- A wholemeal wrap with chicken, salad, and yoghurt sauce.
- Fruit and water, such as a banana, dates, and a large glass of water.
Keep It Quick
Early mornings are short. Choose two or three options you like and prepare what you can the night before. Overnight oats and pre-chopped fruit are useful for this.
Drinking Water
Guidance suggests drinking plenty of fluids between iftar and suhoor. Spread water through the evening rather than drinking it all at once.
Health Conditions
If you have diabetes, another medical condition, or you are pregnant, please speak to your GP or healthcare team before fasting. This article cannot replace their advice.
Using the Time Well
Suhoor is also a good moment for a short dua and a small Quran portion before Fajr. See our guide to spending Ramadan for a simple daily routine. If you would like to read with more confidence this year, our Tajweed course and a free trial lesson are easy places to begin.