Empty Stomach For More Than 12 Hours, What Food Should Be Consumed During Sahur And Iftar For Ramadan?

A number of residents bought ready-to-eat food at the takjil Ramadan Delight market on Jalan Andi Mappaukki, Masakkasar, South Sulawesi, Saturday (1/3/2025). (ANTARA/Hasrul Said/nz)

JAKARTA A healthy diet when breaking the fast and dawn is always the talk of Muslims when entering the month of Ramadan. In every area in Indonesia, it must have a special dish to eat when suhoor or open. But are these dishes good for health?

Ramadan fasting is one of the most anticipated moments for Muslims around the world. That's because fasting during Ramadan is one of five Islamic pillars, an obligation for Muslims.

At this moment of Ramadan, those who fast often eat their favorite foods. In the Jakarta area and its surroundings, for example, various fried foods, kolak, and fruit ice are often the choice to break the fast or iftar.

Is this food that is the favorite of many people good for health?

In Indonesia, fasting Ramadan lasts approximately 12 hours every day, starting from before dawn, until sunset. An empty stomach condition in that span of time could interfere with daily activities, such as work or school.

Therefore, it is important to choose what foods need to be consumed during sahur and iftar or iftar, so that the body remains fit so that it can fast for a full month in good health.

Eating when suhoor is when preparing the body to be able to perform fasting. Not a few people miss sahur, even though eating at this time is very important to speed up fasting. And most importantly, the food consumed must also be right so that hunger during the day can be reduced.

"When deciding what to eat during Ramadan, remember that breaking the fast helps keep your fast the next day, so eating the right food is very important," said Singapore General Hospital (SGH) Dietics Department, which is a member of the SingHealth group.

When eating suhoor, a balanced diet is needed to provide enough energy for hours of fasting. Foods consumed during sahur must contain protein, carbohydrates, vitamins, and drink enough water.

"Ayam without skin, fish, and low-fat dairy products are good as a source of protein as long as you limit your intake of fat," the Health Change said.

"In addition, this food also helps repair and build body tissue, as well as build your immune system," he continued.

Meanwhile, British nutritionist wasteful Benelam said the consumption of complex carbohydrates when suhoor, especially whole types of wheat, was also well eaten when suhoor. Complex carbohydrates support a slow release of energy so that they can maintain a feeling of fullness longer.

"So, foods like wheat, whole whole wheat bread, and Goodminton are the right choice for sahur," he said.

According to a number of studies, the fiber of nuts, nuts, and Arabic beans can increase the satifactory taste by more than 30 percent.

You also have to drink a lot to stay hydrated before fasting, said Benelam, who advised against eating salty foods.

Salty foods, said Benelam, make people feel thirsty. Imagine having to go through a long day with thirst but not being able to drink until the time of breaking the fast arrives.

In addition, he also suggested to avoid consuming caffeine intake during sahur. Drinking about two to three liters between iftar and sahur time can be an option to stay hydrated during fasting.

Meanwhile, when breaking the fast, consuming a lot of fluids and foods that contain a little bit of natural sugar is recommended to regain energy.

Dates are usually the most recommended choice. What is clear, said Benelam, after a day of not eating, you should not immediately eat the heavy and fat ones because it can make you feel tired, weak, and not feeling well.

Kurma and water are the right choices to break the fast and start eating. Dates give you energy and rehydration," Benelam said.

The Health Promotion Board (HPB) recommends two servings of vegetables and two servings of fruit per day, so make sure you eat one serving of fruit and one serving of vegetables per meal.

Regarding dates, apart from being a very good source of energy, dates are also rich in potassium which can help nerve muscles function properly.

"But don't consume too much because dates contain a lot of sugar," wrote HPB.

Wheat bread, brown rice, or whole wheat noodles are complex carbohydrates that provide energy, fiber, and minerals for the body. Compared to sweet foods and coverings that are quickly burned', this food provides more stable and sustainable energy.

So that food remains healthy, oil use must also be limited. Cooking using the steaming method, roasting, or menumis can be an option.