RRI.CO.ID, Bogor - Public nutrition expert Resa Ana Dina explained hunger during fasting is not always caused by insufficient portions. Diet quality and eating patterns play more significant roles in determining hunger levels during Ramadan fasting periods.

Resa who also lectures at IPB University Faculty of Medicine and Nutrition, said hunger during fasting month is closely related to the menu during suhoor . “Hunger is determined not only by quantity but by food composition and energy management,” she said on IPB University's website on Wednesday, 18 February 2026.

She explained excessive simple carbohydrate consumption can trigger rapid blood sugar fluctuations during fasting periods and early hunger. Low protein fiber intake mild dehydration and poor sleep also increase hunger hormones while reducing satiety signals naturally.

According to her, three key nutrients help maintain longer satiety during daily fasting through balanced intake patterns overall. These nutrients include protein fiber and complex carbohydrates supporting gradual energy release and stable blood sugar responses longer.

Protein slows gastric emptying helping the body feel full for longer fasting durations and better energy stability overall. Sources include eggs fish chicken lean meat tofu tempeh and milk products commonly consumed in balanced suhoor menus.

Fiber from vegetables fruits and grains stabilizes blood sugar and supports digestive health during prolonged fasting hours effectively. Complex carbohydrates such as brown rice potatoes oatmeal and whole wheat bread digest slower providing sustained energy release.

Resa emphasized applying balanced nutrition principles through the Isi Piringku - the Indonesian nutrition balance guidelines - during suhoor meals and daily eating habits. Half the plate should contain fruits vegetables staples and protein sources proportionally ensuring balanced nutrient intake overall daily.

She advised avoiding excessive sweet foods caffeinated drinks and skipping suhoor before fasting to prevent early hunger symptoms. Gradual eating strategies beginning with water fruits or dates help better satiety control and digestive adaptation during iftar.

She noted mild hunger during fasting is normal but extreme weakness requires attention and dietary adjustment immediately when. Proper eating patterns can help improve health lifestyle and worship quality during Ramadan through consistent balanced nutrition practices.