On Ramadan Day 5, #RamadanDailyDigest will x-ray the most suitable time to talk about suhoor, the pre-dawn meal that sustains a fasting Muslim through long hours. While fasting is primarily spiritual, Islam also emphasises physical wellbeing.
The Prophet ﷺ himself modeled habits that support both body and soul, which is a timeless blend of Sunnah practices and modern nutrition principles.
The Sunnah of Suhoor
The Prophet Muhammad ﷺ highly encouraged eating suhoor. He stated:
“Take suhoor, for in suhoor there is blessing.” (Bukhari & Muslim graded this Hadith authentic).
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It is enjoined that a man takes suhoor, not alone, but together with his family. This bonds the spirit of love in the family.
Every man should note that eating together with their wives and children is highly encouraged in Islam, and should not be limited to suhoor or iftar during the sacred month of Ramadan.
Notice the word barakah (blessing). Suhoor is not merely food. It is a nourishment mixed with spiritual reward. Eating a pre-dawn meal ensures strength, focus, and patience while fasting.
The Prophet ﷺ also said:
“Partake of suhoor even with just a sip of water or a date.” (Ahmad, Ibn Majah graded this Hadith authentic)
This demonstrates that even a small, intentional meal fulfills the Sunnah and supports the body.
Essentials of a Healthy Suhoor
Combining prophetic guidance with modern wellness research ensures fasting remains sustainable and energizing.
1. Hydration First
The body loses fluids during fasting. Start suhoor with water. The Prophet ﷺ recommended breaking the night’s fast with water before eating. Modern nutrition agrees: hydration improves concentration, prevents headaches, and maintains energy throughout the day.
Tips:
* Drink 1-2 glasses of water before Fajr.
* Include hydrating foods such as cucumbers, watermelon, or yogurt.
2. Include Complex Carbohydrates
Prophet Muhammad ﷺ often ate dates at suhoor. Dates are natural energy source rich in fibre and glucose. Modern science supports this because complex carbohydrates release energy slowly, helping sustain fasting hours.
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Sunnah-inspired ideas:
* Oats with milk and honey
* Whole grain bread with nut butter
* Brown rice or quinoa with vegetables
3. Protein for Lasting Energy
Prophetic tradition favoured milk, yogurt, and eggs. These three are excellent protein sources. Protein slows digestion, helping maintain satiety and supporting muscle repair.
Suhoor protein options:
* Eggs (boiled or omelet)
* Low-fat yogurt or kefir
* Cheese or nuts
4. Healthy Fats for Satiety
The Prophet ﷺ consumed foods like olive oil and dates, which contain healthy fats. Modern research shows that unsaturated fats regulate blood sugar and help the body feel full longer.
Suggestions:
* Add avocado or olive oil to your meal
* Include a handful of almonds, walnuts, or dates
5. Fruits and Vegetables
Fresh produce is highly recommended for their fibre, vitamins, and antioxidants. Fibre promotes digestive health and moderates sugar absorption.
Examples inspired by Sunnah:
* Dates and figs
* Cucumbers and tomatoes
*Spinach or kale in light omelets
6. Avoid Heavy or Sugary Foods
Although sweets are tempting, overeating or consuming too much sugar at suhoor can cause energy crashes mid-day. The Prophet ﷺ advised moderation and simplicity, emphasising barakah over excess.
Timing and Mindfulness matters a lot, as the Prophetic wisdom also guides when to eat suhoor as close to Fajr as possible.
“Delay suhoor until the last part of the night.” (Bukhari & Muslim)
It is not a bad idea to eat light meals for suhoor.
Avoid overeating. Eat enough to sustain energy but leave space for comfort during Fajr prayer.
Be mindful of what you eati during suhoor, as it enhances digestion, promotes gratitude, and aligns with the spiritual dimension of fasting.
Suhoor as a Spiritual Practice
Suhoor is more than physical nourishment:
*Begin with Bismillah. That is, invoke Allah’s name (blessing) over the food.
*Recite Du’a - ask for strength, patience, and acceptance of the fast.
* Share with family, as Sunnah encourages communal meals and unity.
This approach nurtures both body and soul, blending wellness science with Islamic tradition.
Sample Sunnah-Inspired Suhoor Plate
Food Type; Example; Benefit 👇
*Water 1–2 glasses or more needed for Hydration for fasting
* Complex carbs like Oats with honey for Sustained energy
* Protein like Boiled eggs, yogurt for Muscle and satiety support
* Healthy fats like Dates, almonds needed for Slow digestion, energy
Fruits/vegetables such as Cucumbers, tomatoes needed for Fibre, vitamins, antioxidants
This balance mimics the Prophet’s ﷺ simple yet effective meals while integrating modern nutrition knowledge.
Final Reflections: Ramadan Day 5 Action Points
* Wake for suhoor, even a small meal counts.
*Include hydration, protein, complex carbs, healthy fats, and fibre.
*Delay eating until just some minutes before Fajr for maximum benefit.
* Eat mindfully, recite Du’a, and reflect on the blessings.
* Avoid heavy, fried, or overly sugary foods to prevent daytime fatigue.
When combined, these habits enhance energy, focus, and patience, allowing you to engage fully in worship and daily life while embodying the prophetic example.
Ramadan Day 5 is a reminder that Sunnah and science complement each other. The Prophet ﷺ taught moderation, mindful eating, and simplicity,while modern wellness confirms that these practices optimise health during fasting. By following this mix of tradition and research, every fasting day becomes a holistic experience for both body and soul.
#RamadanDailyDigest is an exclusive content written by Oladele Hakeem Olaniyan and published by Naijaloveinfo during the month of Ramadan.
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