What to Eat for Suhoor: Supporting Your Body During Ramadan 2026

In an ideal world, fasting provides spiritual delight and is observed with great devotion. However, the fuel for the body comes from the first meal of the day. We have gathered a list of essential products for your morning during this Holy Month.

The Holy Month of Ramadan is upon us. According to reports from several Arab countries, the first Tarawih prayer is being held today, February 18. In Kazakhstan and Central Asian countries, it is scheduled to begin on February 19.

Ramadan is a month of purification, the Quran, and mercy - a time when stomachs are emptied so that hearts may be filled. During this period, it is vital to support the body as it adapts to a new routine. This is not about starvation, as some might think, but about abundance and a specialized regimen that lasts for thirty days this year.

Typically, preparation for Ramadan begins three months in advance, focusing not only on prepping the digestive system but also on renewing one’s spiritual knowledge.

Suhoor refers to the pre-dawn meal taken by Muslims intending to fast during the coming day. There are many teachings regarding its importance.

Suhoor is the primary distinction between the Muslim fast and the fasting traditions of the "People of the Book" (Christians, Jews, and Sabians). Islamic scholars consider waking up for Suhoor at the prescribed time to be a Sunnah (tradition) of the Prophet Muhammad (peace and blessings be upon him).

Skipping Suhoor often leads to general weakness, headaches, fatigue, drowsiness, intense hunger throughout the day, and overeating during Iftar.

A balanced plate for the 21st-century person consists of protein, slow-digesting carbohydrates, healthy fats, fiber, and water.

• Protein: Eggs, cottage cheese, unsweetened yogurt, chicken, turkey, various cheeses, beef, and fish (mackerel, cod, salmon, trout).
• Carbohydrates: Dates, buckwheat, quinoa, bulgur, pearl barley, brown rice, rolled oats, whole-grain bread, dried fruits, leafy greens, vegetables, fruits, and berries. These slow-digesting carbs help maintain satiety longer and stabilize blood sugar levels.
• Fats: Nuts, butter, olives, avocado, and seeds (pumpkin, sesame, flax, chia).
• Hydration: Water and alkaline water. Doctors recommend starting the day with warm water to gently activate the digestive system. Adding lemon to your water can help replenish electrolytes lost through perspiration. For tea, you can enhance the flavor and benefits by adding fruits, berries, fragrant herbs, honey, or navat (rock sugar).

This list can be expanded infinitely with various recipes and ingredients.