What Should You Really Eat at Sehri?
Maryam Shah
Islamabad: As the holy month of Ramazan reshapes daily routines across Pakistan, medical experts are urging fasters to rethink what goes on their sehri plates.
The pre-dawn meal, long regarded primarily as a spiritual preparation, is increasingly being viewed through a scientific lens — one that links smart food choices to sustained energy, mental clarity, and overall well-being during long fasting hours.
From homes and hostels to offices and construction sites, the effects of sehri habits are visible by mid-morning. Fatigue, headaches, irritability, and declining productivity often trace back to meals heavy in fried foods, refined flour, and sugary drinks.
Dr Adnan at NIRM Hospital in Islamabad observes that poorly planned sehri meals frequently trigger energy crashes well before iftar. “The body needs slow, steady fuel,” he explains, noting that high-sugar or heavily processed foods can cause rapid spikes in blood glucose followed by sudden drops, leading to weakness and dizziness.
According to Dr Ahmed Farhan, associate professor and diabetes specialist at PIMS, the secret to lasting stamina lies in complex carbohydrates. Whole wheat bread, oats, barley, and brown rice digest slowly, releasing glucose gradually into the bloodstream. When paired with protein sources such as eggs, yoghurt, milk, lentils, or chickpeas, the digestive process slows further, keeping the body fuelled for extended periods.
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Hydration, specialists emphasize, is equally critical — and often neglected. Rather than drinking large quantities of water at once, doctors recommend gradual intake to allow proper absorption. Excessive tea or coffee can worsen dehydration due to caffeine’s diuretic effect, potentially compounding fatigue later in the day.
Fruits such as apples, oranges, and bananas serve a dual purpose: their natural water content supports hydration, while essential minerals like potassium help maintain muscle function and reduce the risk of cramps, particularly during warmer days.
Dr Urooj Yasir Khan at CDA Hospital warns against skipping sehri altogether — a growing trend among students and working professionals hoping to gain extra sleep. Medical data links missed sehri to increased fatigue, acidity, and reduced mental alertness, especially for those engaged in outdoor work or long commutes.
Sleep itself, experts note, is inseparable from nutrition. Fragmented or insufficient rest can undermine the benefits of even the most carefully balanced meal. As late-night screen time rises during Ramazan, maintaining consistent sleep patterns becomes an additional health priority.
Public health specialists argue that the science of sehri has gained renewed importance amid longer fasting hours and rising temperatures. Small adjustments — lighter portions, fewer fried items, balanced macronutrients, and mindful hydration — can significantly improve daily performance and comfort.
Above all, doctors stress that fasting is not about physical deprivation but balance. By aligning traditional practices with evidence-based nutrition, fasters can preserve both their health and spiritual focus.
As awareness grows, one message stands clear: sehri is not about eating more, but about eating wisely — transforming the first meal of the day into a foundation for sustained energy, clarity, and a healthier Ramazan experience.
