Ramadan 2026: Dos and don'ts and food rules to follow during Sehri

Festivals are not just about celebration, they are also a reminder of our cultural identity and how these cultural rituals can help in the well-being of the mankind. For instance, fasting during festivals is a way of remembering the almighty, thanking him for the life, but at the same time it is a way of balancing the human health and detox. The holy month of Ramadan is here and it is all about good deeds, prayer, peace, food and festivity. It is often considered as a time of spiritual growth, where believers abstain from food, drink, and worldly distractions from dawn to sunset, focusing on devotion to Allah. Fasting is an integral part of the celebration, which is called Roza and it starts with Sehri in the morning before sunrise and ends with Iftar as the sun sets. This piece explores the ritual of Sehri and the eating habits that can help one during the 30-day festival.

The tradition of Sehri is to have a meal before the sunrise and also offer prayer. It is important to have a nutritious and fulfilling meal that can help you get through the day and gives you least hunger pangs until it is Iftar time. Hence, it is crucial to understand what to eat and choose wisely between the options. Fasting for a month can be extremely beneficial for the body as it detoxifies intensely. But sometimes, people tend to indulge in foods that are high in calories to cater to the fulfilling nature of food. Traditionally, the timings for Sehri is before sunrise and hence the choice of foods for Sehri should be such that they should work as fuel for the body during the day. Here, we have listed the types of food one should eat and avoid during the Sehri to have an energetic day even while fasting. _​

It is said that eating fruits and veggies that are rich in potassium can help you stay full for longer and can also provide with the strength that wouldn’t let you feel low or weak during the day. It is also said that such fruits and veggies help increase the endurance and minimise cramps and increases electrolyte balance in the body. Fruits and veggies like bananas, spinach, broccoli, cantaloupes, peas, mushrooms, etc can be added in Sheri diet.

How to consume: Banana can be added in the form of smoothie, while peas and broccoli can be used for cheela or salad.

Protein is a micronutrient that can be digested by the body easily and is also useful in providing strength. It is also known to strengthen immunity. One can include eggs, chicken, paneer, nuts, nut-butter, legumes etc. in your diet.

How to consume: One can use paneer for salad or even shake and eggs can be used for omelette or even salad.

During Ramadan, people fast for longer duration on an empty stomach and then indulge in high-calorie meals that might mess up the digestive system. Hence, it is important that we include foods that are rich in fibre during sehri, that will not only help you in keeping the digestive system healthy but will also keep your body cool for the whole day. One can have peaches, apples, broccoli, kidney beans, chickpeas, quinoa, oats, etc. to add fibre to the diet.

How to consume: One can consume peaches in the form of smoothie or salad, and chickpea can be used to make salad, soup, or even warm stew.

Having carbonated or caffeinated drinks on an empty stomach might trigger acidity, dehydration and burning sensation during the day. It can also trigger insomnia. So, it is suggested to avoid cold drinks, tea and coffee during the morning hours.

As per experts, they not only cause acidity, but are also high in calories and spice that can cause complications during the fasting hours. Hence, one should avoid indulging in foods like samosa, pakoda, and bread rolls during the morning hours and even sweet and fried dishes like Gulab Jamun should be avoided to keep the gut healthy and at ease during the fasting hours.

It is said that high amounts of sodium intake and unhealthy fats can lead to sluggishness. Hence, one should avoid such foods including the packaged and processed foods as they are also high in sodium.

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