What is suhoor and what should I eat?

Yes, it's simple: suhoor is the meal Muslims eat before dawn on a fasting day. It's a sunnah (a recommended practice of the Prophet ﷺ), not a requirement, but it carries blessing and makes the day much easier. Choose slow-release foods like oats, eggs, wholegrain bread and fruit, and drink plenty of water.

What is suhoor?

Suhoor (also spelled sehri or sahur) is eaten in the last part of the night, before the Fajr (dawn) prayer time, when the fast begins. The Prophet ﷺ said: "Take Suhur as there is a blessing in it" (Sahih al-Bukhari 1923).

He also said: "The difference between our fasting and that of the people of the Book is eating shortly before dawn" (Sahih Muslim 1096). So suhoor is part of what makes the Muslim fast distinct.

When should I eat it?

The sunnah is to eat it late, close to dawn, not at midnight before bed. The Companion Zaid ibn Thabit said that after eating suhoor with the Prophet ﷺ, the gap before the call to prayer was enough "to recite fifty verses of the Qur'an" (Sahih al-Bukhari 1921), roughly 10 to 15 minutes. Check your local timetable and finish eating and drinking before Fajr begins.

What should I eat?

Aim for foods that release energy slowly and keep you hydrated:

Complex carbs: oats, porridge, wholegrain bread, brown rice or sweet potato.
Protein: eggs, yogurt, cheese, beans, lentils or nut butter.
Fiber and water-rich foods: bananas, berries, dates, cucumber and tomatoes.
Fluids: water spread through the night, plus milk or a smoothie if you like.

Go easy on very salty foods (they make you thirsty), sugary cereals and pastries (energy crash by mid-morning) and lots of coffee or strong tea, since caffeine can leave you dehydrated. These are general tips. If you have diabetes, are pregnant, or have another health condition, ask your doctor what suits you. See Do I have to fast during Ramadan if I have diabetes?

Simple suhoor ideas

Overnight oats: oats, milk or yogurt, banana and a few dates, made the night before.
Eggs on toast: with avocado or tomato and a glass of water.
Yogurt bowl: Greek yogurt, berries, nuts and a drizzle of honey.
Leftovers: a small plate from iftar (the evening meal) works too.

Start with "Bismillah" like any meal. See What dua do I say before eating?

What if I sleep through it?

Your fast is still valid. Suhoor is recommended, not a condition of fasting. Your intention to fast tomorrow, made in your heart the night before, is what counts. Even a few sips of water before Fajr carries the blessing of suhoor.

Key points

Suhoor is the pre-dawn meal before fasting.
It's a blessed sunnah, best eaten close to dawn.
Choose slow energy, protein and plenty of water.
Missing it doesn't cancel your fast.

Tip: Prepare suhoor before bed, so all you have to do at 5 a.m. is open the fridge. Half-asleep you will thank you.