Khaberni - Feeling bloated or heavy after breaking the fast during Ramadan is common, but it is not inevitable, and can be avoided with some simple habits, as explained by nutritionist Merna Radwan to Al Jazeera.
Why do we feel bloated after breaking the fast?
After long hours of fasting, the stomach is empty and the digestive system is relatively at rest, which requires time to gradually regain its activity. Some of the main reasons leading to bloating are:
Eating quickly: Rushed eating confuses the stomach and leads to swallowing larger amounts of air, increasing the feeling of bloating.
Type of food: Fried and fatty foods delay stomach emptying, while sugars, carbonated drinks, and sweetened juices contribute to increased gases and fermentation.
Certain legumes: Such as fava beans and chickpeas, when consumed in large quantities or without proper preparation, may cause gases in some people.
Drinking large amounts of water at once: Which causes sudden expansion in the stomach and a feeling of fullness.
Simple habits for a comfortable breaking of the fast
To avoid bloating and heaviness, Merna recommends the following steps:
Start with a glass of water and a date.
This step helps gently raise blood sugar levels and prepares the stomach to receive food.
Dividing the meal into stages
After the date and water, it is preferable to take a short break (10–15 minutes), during which prayers can be performed, then consuming soup or salad before the main dish
Eating slowly and chewing well
Good chewing eases digestion and reduces air swallowing, giving the brain time to send fullness signals.
Avoiding excessive fats and sugars
It is advisable to choose grilled or steamed foods instead of fried ones, and to reduce sweets and carbonated drinks.
Moderation in drinking water
Distributing water intake between breaking the fast and the pre-dawn meal instead of drinking a large amount at once.
Light walking after breaking the fast
Walking for 15–20 minutes enhances intestinal movement and aids digestion, reducing the feeling of heaviness.
Paying attention to portion sizes
Fasting does not mean compensating for all deprivation in one meal; moderation is key.
Additional tip
Gradually adding fibers to the diet, such as leafy vegetables and salads, and consuming yogurt containing beneficial bacteria, may help improve digestive system health and reduce gases.
The nutritionist confirms that bloating after breaking the fast is not inevitable. With a little awareness and meal planning, one can enjoy a healthy and comfortable Ramadan breakfast free from bloating and discomfort.
