Suhoor (سحور) and Iftar (إفطار) are the two meals that frame every fasting day in Ramadan. Their timing and content directly shape your energy, focus and wellbeing throughout the holy month. A study published in Frontiers in Nutrition (PMC, 2024) found that eating Suhoor late, around 2:30 AM rather than 10:30 PM, reduces afternoon cognitive reaction-time decline from 21% to just 16%.
This guide explains how to get the most from both Ramadan meals: the best foods to choose, mistakes to avoid, and the Islamic rules you need to know.
Key Points
- Eat Suhoor as late as possible, right up to Fajr time
- Break your fast with dates and water, following the Prophet's practice ﷺ (Tirmidhi 696)
- Late Suhoor improves afternoon cognitive performance (PMC, 2024)
- If you can't fast: Fidya (approx. $15/day) or Kaffarah (approx. $900) depending on the situation
What Is Suhoor?
Suhoor is the pre-dawn meal eaten before the Fajr prayer (الفجر). The Prophet Muhammad ﷺ said: "Eat Suhoor, for there is blessing in Suhoor." (Bukhari no. 1923, Muslim no. 1095). It isn't obligatory, but it's strongly recommended (Sunna). It gives you the fuel to carry you through the full fasting day.
Suhoor must be finished before Imsak (الإمساك), the moment just before Fajr. Imsak marks the start of the fast. Don't confuse Imsak with Fajr: some apps show a 10-15 minute gap between the two. Check precise times for your city in the Muslim Expert app.
Citation capsule: A 2024 controlled study on 26 athletes (Frontiers in Nutrition / PMC) found that eating Suhoor at around 2:30 AM, rather than 10:30 PM, cut afternoon cognitive reaction-time decline from 21% to 16%, a 5 percentage-point improvement linked solely to meal timing.
When Should You Eat Suhoor?
The timing of Suhoor has a measurable effect on your day. A controlled study of 26 athletes (PMC, 2024) compared two groups:
- Early Suhoor (around 10:30 PM): reaction times declined by 21% in the afternoon
- Late Suhoor (around 2:30 AM): reaction times declined by only 16% in the afternoon
The rule is simple: eat your Suhoor as late as possible before Fajr. About 30 minutes before Fajr is ideal.
What Foods Should You Eat for Suhoor?
A well-chosen Suhoor provides lasting energy. The goal is to pick foods with a low glycaemic index that release glucose slowly. Avoid sugary foods that cause a blood sugar spike followed by a crash.
The Best Suhoor Foods
Complex carbohydrates (slow-release energy):
- Porridge oats or wholegrain cereals
- Wholemeal or rye bread
- Brown rice or wholemeal pasta
- Legumes (lentils, chickpeas)
Protein (satiety and muscle maintenance):
- Eggs (one of the most complete foods)
- Greek yoghurt or labneh (لبنة)
- Cottage cheese or cream cheese
- Nuts and almonds
Hydration:
- Drink at least 2-3 glasses of water at Suhoor
- A dehydration level of just 1-2% of body weight can impair cognitive performance and physical endurance, according to the Johns Hopkins Aramco Healthcare nutrition guide (2024)
- Avoid coffee and tea at Suhoor: both have a diuretic effect
What to Avoid at Suhoor
- Very salty foods - they increase thirst throughout the day
- Fast sugars - sugary cereals, pastries, jam
- Very spicy foods - they encourage heartburn
- Oversized portions - a heavy Suhoor can cause sluggishness and reduce focus at Fajr
What Is Iftar?
Iftar is the breaking of the fast at sunset, at the time of the Maghrib prayer (المغرب). It's a moment of celebration and gratitude. The Prophet Muhammad ﷺ said: "People will remain in good shape as long as they hasten to break the fast." (Bukhari no. 1957, Muslim no. 1098).
How to Break the Fast
The Prophet's Sunna ﷺ is clear. He broke his fast with fresh dates (rutab - رطب). When those weren't available, he used dried dates (tamr - تمر). When dates weren't available at all, he took a few sips of water. (Tirmidhi no. 696, Hasan hadith).
This practice has solid nutritional grounding. Dates contain natural sugars (glucose, fructose) that rapidly restore hepatic glycogen after a long day of fasting. Water immediately rehydrates cells.
The recommended Iftar order:
- Break the fast with dates and water before the Maghrib prayer
- Pray Maghrib
- Eat the main meal after the prayer
What to Eat at Iftar
Iftar is a full meal, but your stomach needs to be reactivated gradually. Avoid eating everything at once. Here's a balanced structure:
Phase 1 - Immediate breaking: dates + water + optionally a light soup
Phase 2 - After the Maghrib prayer: balanced main meal
- Protein source: chicken, fish, legumes
- Complex carbohydrates: rice, bread, couscous
- Vegetables and salad
- Fruit for dessert
During Ramadan 2024, date sales rose by 20% and food delivery orders increased by 28% (Sapience, UAE F&B data, 2024). The Iftar tradition is alive and evolving.
Suhoor and Iftar Times for Your City
Suhoor and Iftar times change every day of Ramadan and depend on your latitude. In 2026, Ramadan begins on 19 February. The days gradually lengthen as the month progresses.
Approximate times for the first days (19 February 2026):
| City | Suhoor (end / Imsak) | Iftar (Maghrib) | Fast duration |
|---|---|---|---|
| London | ~6:07 AM | ~6:08 PM | ~12h01 |
| New York | ~5:46 AM | ~5:49 PM | ~12h03 |
| Cairo | ~5:00 AM | ~5:55 PM | ~12h55 |
| Jakarta | ~4:30 AM | ~6:10 PM | ~13h40 |
Source: Jakarta Globe / Al Jazeera, February 2026.
For accurate daily times for your specific city, use the Muslim Expert app. Times are calculated using the method adapted to your region, with automatic alerts for Suhoor and Iftar.
Fidya and Kaffarah: When and How Much?
Two types of expiation apply when someone breaks or is unable to keep the fast.
Fidya (فدية)
Fidya applies to people permanently or long-term unable to fast: serious chronic illness, old age, pregnancy with medical risk (according to scholarly opinion). It involves feeding one poor person for each missed fasting day.
2026 amount: approximately $15 per missed day (or around $450 for the full Ramadan month), according to Islamic Relief USA. The amount varies with the cost of basic food in your country.
Citation capsule: According to Islamic Relief USA (2025), the Fidya rate for 2026 is approximately $15 per missed fasting day, totalling around $450 for a full Ramadan month. Kaffarah for a deliberate, inexcused break requires feeding 60 people, costing roughly $900 at the same rate.
Kaffarah (كفارة)
Kaffarah applies to a deliberate and inexcused break of the Ramadan fast (for example, eating or drinking intentionally). It is considerably more serious.
The expiation involves, in order:
- Freeing a slave - (applicable in a bygone era)
- Fasting 60 consecutive days - if the first is impossible
- Feeding 60 poor people - if the second is impossible
2026 amount: approximately $900 (60 x $15), according to Islamic Relief USA.
For questions about your personal situation, consult a trusted scholar or imam. Individual circumstances can vary.
Diabetes and Fasting: Important Precautions
Around 79% of Muslim adults with type 2 diabetes and 43% with type 1 diabetes fast during Ramadan (NCBI Bookshelf / Endotext, 2024). If you have diabetes, you must consult your doctor before Ramadan.
Medication adjustments may be needed. The risk of hypoglycaemia is real, especially for those on insulin. Islam permits breaking the fast when health is genuinely at risk.
Frequently Asked Questions About Suhoor and Iftar
Can You Skip Suhoor?
Yes, Suhoor is not obligatory. But the Prophet ﷺ strongly recommended it: "Suhoor is a blessed meal, so do not neglect it." (Ahmad no. 11396). Skipping Suhoor makes the fasting day significantly harder, especially when fasting hours are long.
Does Eating After Imsak by Accident Break the Fast?
No. If you ate by forgetfulness or mistake, your fast remains valid. The Prophet ﷺ stated that forgetfulness does not invalidate the fast (Bukhari, Muslim). However, if you knew the Imsak time had passed and ate deliberately, the fast is broken.
Can You Brush Your Teeth After Suhoor?
Yes. Brushing teeth is permitted during the fast, provided you don't swallow toothpaste. Using the Miswak (سواك) is the Sunna of the Prophet ﷺ.
What If You Don't Have Dates for Iftar?
Break your fast with water. The Prophet ﷺ himself indicated this alternative (Tirmidhi no. 696). The essential thing is to break at the Maghrib time. Any lawful food or drink is suitable in the absence of dates.
Can You Eat Between Iftar and Suhoor?
Yes, you can eat and drink freely between sunset and dawn. The fast resumes at Imsak (before Fajr). Use the night hours to rehydrate and eat nutritious food.
Key Takeaways
Key Points
- Suhoor: eat it as late as possible before Fajr - direct impact on your cognitive performance
- Suhoor foods: complex carbohydrates + protein + plenty of water
- Iftar: break with dates and water (the Prophet's Sunna ﷺ), then pray Maghrib
- Iftar foods: start light (dates, soup), then a balanced meal after prayer
- Fidya: approx. $15/day for a permanent inability to fast
- Kaffarah: approx. $900 for a deliberate, inexcused break
Ramadan is a month of discipline and spirituality. A thoughtful Suhoor and a balanced Iftar let you live this month in the best physical and spiritual condition possible.
Download the Muslim Expert app to receive personalised alerts for Suhoor and Iftar in your city, so you never miss an important moment during Ramadan. Download Muslim Expert for free.
For more on Ramadan, read our complete Ramadan guide.
Sources: PMC / Frontiers in Nutrition (2024) - NCBI Bookshelf (2024) - Johns Hopkins Aramco Healthcare (2024) - Islamic Relief USA (2025) - Jakarta Globe (2026) - AHA News (2024)