Khaberni - In Ramadan 2026, with the cold winter weather experienced in some regions, dietary planning for the Suhoor and Iftar meals has become more important than ever, not only to satisfy the feeling of fullness but also to support body warmth and energy stability throughout the fasting hours.
This is what nutritionist Dr. Aisha Saqr in the Turkish Hospital in Doha confirms, noting that choosing the right foods can significantly change the fasting experience.
Saqr points out that food not only contributes to satiety but also in generating internal heat that helps the fasting individual to cope with the cold.
Therefore, the Iftar meal should include warm dishes such as vegetable soup or meat broth, alongside good sources of protein like chicken, fish, and eggs, and complex carbohydrates such as rice, potatoes, and lentils which take longer to digest and act as a continuous source of heat.
Experts emphasize the importance of a balanced and delayed Suhoor meal to bolster the feeling of warmth during the day, focusing on fiber-rich and protein-rich foods like fava beans, chickpeas, and dairy products.
Among the beverages that quickly bring warmth, according to experts, are herbal tea, cocoa, and warm water with lemon or cinnamon. A Japanese study showed that ginger tea raises body temperature within minutes of consumption and keeps the feeling of warmth for a longer period.
Warm spices such as cinnamon, cardamom, and black pepper also play a role in enhancing the feeling of warmth and can be added to soups or warm milk. Nuts and seeds are excellent sources of healthy fats and protein, supporting blood flow and heat production.
Specialists advise relying on whole grains like oats and brown rice for Suhoor, as they provide warmth and sustainable energy, along with varying root vegetables like carrots and sweet potatoes to ensure warmth that lasts for hours during the cold days.
