Eating smart at Sehri: A guide to a healthy fast

Sehri is an important part of the fasting routine as it provides sustenance for the day ahead and helps maintain energy and hydration throughout the fast.

Sehri typically includes nutritious foods like bread, fruits, yogurt, eggs, and water, ensuring a balanced diet. In Bangladesh, as in many other Muslim-majority countries, eating Sehri holds deep cultural, spiritual, and practical significance during Ramadan. Moreover, Sehri is an act of worship, as it follows the Sunnah of Prophet Muhammad (PBUH). He encouraged his followers to eat a pre-dawn meal because it brings Barakah (blessings).

The meal we eat at Sehri is basically comparable to lunch, so we need to ensure that both macronutrients and micronutrients are present. Carbohydrates are the main source of energy and act as a macronutrient. Therefore, we should include rice in our meal as it is rich in carbohydrates. Throughout the day, carbohydrates release glucose into the body, providing sustained energy.

Dr Shaila Sabrin suggests opting for red rice instead of white. It provides fibers and vitamin B complex which is very helpful for everyone especially for the diabetic patients.

Some people may experience problems after eating ruti due to gluten intolerance, which can increase the urge to drink water. However, if someone does not have gluten intolerance, they can enjoy ruti with a milder curry. We can also eat chira with milk and banana, which is considered a nutritious meal.

As Bengalis, we love to eat spicy foods; however, we must avoid spicy and oily foods during Sehri because they can cause discomfort in the digestive system throughout the day, leading to acidity, heartburn, and bloating. We should also avoid red chili and use green chili, but in smaller amounts.

It is important to have a balanced diet at Sehri since we don't get a chance to eat for the entire day. We should include rice, bread, or ruti in our meal. If someone has difficulty eating rice, they can opt for oats instead.

Apart from carbohydrates, protein sources like fish or eggs must be included. We can also have vegetable curry, but it should not be spicy at all. If we eat bhortas, the amount of oil and spice will be minimal, so it will not cause any digestive problems. If someone doesn't have a problem with eating lentils, they should be included as well.

"If we eat dates for Sehri, they will supply sugar to our body for the entire day. If we include curd as a probiotic, it will help nourish the beneficial bacteria in our gut. If someone wants to eat chia seeds, they should be mixed with milk, oats, yogurt, or fruits. Chia seeds contain a good amount of fatty acids, fiber, iron, and protein. I think it is better to consume chia seeds as a drink for Iftar," said Dr Shaila.

Honey and nuts should be avoided at Sehri. Consuming honey can cause an instant spike in glucose levels, providing a quick burst of energy. However, if someone becomes overly energetic, that energy can dissipate after a while. We cannot sustain ourselves throughout the day if our energy is wasted. Therefore, it is better to consume honey at Iftar, as it will quickly raise our sugar levels and help us feel energetic.

Although nuts are a good source of protein and healthy fats, we can eat them as post-Iftar snacks so that our bodies can benefit from their nutrients.

"Bloating does not affect everyone in the same way. If someone has difficulty eating raw foods or leafy vegetables like salad or shaak, they should avoid them. Some people also have trouble digesting lentils; in that case, lentils should be avoided. If anyone experiences severe acidity or heartburn, they should consult a dietician to discuss which foods to include," said Dr Shaila.

As we live in Bangladesh, we all have the habit of eating traditional and deep-fried foods during Iftar, which can lead to increased acidity and bloating problems. Some of us also consume sugary drinks like fruit juice and powdered juice, which further raises sugar levels and causes more bloating. Moreover, if we maintain a balanced diet at Sehri, it will be much easier to fast.

Hydration is very important during this time. From Iftar until Sehri, we must try to drink plenty of water. If we do not drink enough water, the nutrients in the digestive system won't be digested properly, which can lead to heartburn or bloating. Staying hydrated also helps maintain electrolyte balance throughout the body.

As we have to fast for one month straight during Ramadan, we must ensure that we don't skip Sehri. If we do, we will feel very weak throughout the day. If we don't consume enough calories, a deficiency of nutrients will occur, leading to fatigue.