Anti-Hunger Suhoor Strategy: Nutritional Quality More Important Than Portion Size

For Generation Z, the phenomenon of hunger occurring just a few hours after suhoor has become a hot topic on social media. However, this hunger is not merely a matter of insufficient food portions, but rather an indication that something is amiss with nutritional quality.

Resa Ana Dina, a community nutrition expert and lecturer at IPB University’s Faculty of Medicine and Nutrition, explains that hunger during fasting is closely linked to the composition of the suhoor meal.

“Hunger is not determined solely by how much we eat, but rather by what we eat and how our body manages the energy from that food,” she said.

According to Resa, excessive consumption of simple carbohydrates, such as white rice, sweet bread, or high-sugar drinks, is the primary trigger. These types of food cause blood sugar levels to rise and fall rapidly (sugar spike), which actually triggers hunger earlier.

Beyond food factors, mild dehydration and poor sleep quality also contribute to increasing hunger hormones and decreasing satiety hormones in the body.

To ensure energy lasts until the breaking of the fast, Resa shared three main nutritional components that must be present on the suhoor plate:

“Simplified, the combination of protein, fibre, and complex carbohydrates is the key to feeling full longer,” she added.

Resa emphasised the importance of a balanced diet according to the “Isi Piringku” (Fill Your Plate) principle. In one serving, half the plate should be filled with vegetables and fruits, whilst the other half should consist of staple foods and side dishes.

She affirmed: “An ideal suhoor is not ‘abundant’, but complete and balanced.”

Beyond composition, bad habits to avoid during suhoor include excessive tea or coffee consumption and overly sweet foods. When breaking the fast, people are also advised against immediately “taking revenge” by overeating or relying solely on fried foods.

A gradual eating strategy is considered far more effective. Breaking the fast should begin with plain water and fruit or dates, then followed by a balanced main meal.

“Light hunger during fasting is normal. What needs to be watched is if the body feels very weak and lacking in energy,” Resa concluded.

With proper dietary management, Ramadan is not merely about enduring hunger, but an opportunity to improve lifestyle and the quality of worship sustainably.