Jakarta: As Ramadan 2025 approaches, sahur (pre-dawn meal) remains a crucial moment for Muslims to sustain energy throughout the day while fasting. Choosing the right foods plays a significant role in maintaining a feeling of fullness and preventing excessive hunger before iftar (breaking the fast).

According to research from Medical News Today, certain types of food can help suppress appetite and provide lasting energy.

Protein-Rich Foods

Protein is the most effective macronutrient for promoting satiety compared to carbohydrates and fats. Quoting Medical News Today on Sunday, March 2, 2025, “Protein is the most satiating macronutrient. This means protein can help a person feel fuller for longer and better than most other foods.” Good sources of protein for sahur include eggs, lean meat, fish, and nuts.
 

High-Fiber Foods

Fiber slows down the digestion process and helps maintain a feeling of fullness. “The body cannot digest fiber in the same way it digests other foods. This means fiber stays in the digestive tract longer, slowing digestion and making a person feel fuller for longer,” writes Medical News Today. Recommended high-fiber foods for sahur include oats, whole grain bread, leafy greens, apples, and nuts.
 

Drinking Water Before Eating

Drinking water before meals can help suppress appetite and reduce the amount of food consumed. “Drinking a large glass of water before eating has been shown to make a person feel fuller, more satisfied, and less hungry after eating,” according to a 2018 study by Ji Na Neong published in Pubmed Central, as cited by Medical News Today. It is recommended to drink two glasses of water before sahur to keep the body hydrated throughout the day.
 

Foods Containing Healthy Fats

Healthy fats can help maintain satiety and provide sustained energy. Medical News Today states that “healthy fats from natural sources like nuts, avocados, and olive oil can slow digestion and provide longer-lasting energy.” However, fat consumption should remain balanced to avoid digestive discomfort during fasting.
 

Complex Carbohydrate Foods

Complex carbohydrates such as brown rice, quinoa, and sweet potatoes have a lower glycemic index compared to simple carbohydrates, helping to stabilize blood sugar levels and avoid rapid energy spikes. Complex carbs are also rich in fiber, supporting prolonged satiety.
 

Consuming Spicy Foods

Capsaicin in chili peppers can help suppress hunger and increase calorie burn. “Research shows that consuming chili peppers can reduce hunger and increase energy expenditure for several hours after eating,” explains Medical News Today. Add a little chili to your sahur menu for added appetite-suppressing benefits.
 

Coffee and Green Tea

Some studies suggest that caffeine in coffee and green tea can help suppress appetite in the short term. However, this effect varies among individuals. When consumed in moderation, coffee and green tea can be ideal beverages for providing an energy boost without significantly increasing hunger.

Choosing the right foods for sahur can help Muslims observe fasting more comfortably while maintaining energy levels until iftar. Protein-rich, high-fiber, and healthy fat-containing foods, along with complex carbohydrates, can help suppress hunger for longer. By adopting mindful eating habits, Ramadan 2025 can be observed in a healthier and more optimal way.