Khaberni - Overeating at Iftar is one of the most common challenges during Ramadan; after long hours of fasting, the intense hunger leads some to consume large amounts of food quickly, which can result in indigestion, bloating, fatigue, and low energy levels for the rest of the evening.
Health experts assert that gradually and thoughtfully breaking the fast is key to maintaining digestive comfort and stable energy levels throughout the holy month.
Start your Iftar gradually
It is best to start Iftar with water and dates to replenish fluids and moderately raise blood sugar levels. A dish of light soup can be added to prepare the stomach for digestion.
It is advisable to wait 10–15 minutes before consuming the main meal, giving the body time to adjust after fasting hours and reducing the likelihood of overeating.
Focus on balanced, fiber-rich meals
A healthy Iftar plate should include:
Fruits and vegetables rich in fibers to support digestion and enhance the feeling of fullness
Complex carbohydrates or whole grains for sustained energy
Low-fat protein sources such as grilled chicken, fish, or legumes
Fibers and proteins play an important role in extending satiety and reducing the desire to consume sweets or snacks late at night.
Eat slowly and mindfully
Eating quickly is one of the main causes of overeating. Chewing food well gives the brain enough time to receive satiety signals from the stomach.
Mindful eating, focusing on taste, texture, and amounts, helps reduce digestive discomfort and prevent excessive calorie intake.
Control portions
Using smaller plates and avoiding refilling the plate several times can make a significant difference. Islamic teachings encourage moderation in food, and it is said that it is best to stop eating when feeling about 75% full rather than completely satiated.
This approach helps ease digestion and prevents feelings of heaviness and lethargy after Iftar.
Avoid troublesome foods
Fried, fatty, and sugary foods can lead to:
Bloating
Acidity
Lethargy
A sudden rise in blood sugar followed by a rapid drop
Experts say that reducing these foods helps in maintaining stable energy and better digestive health.
Make sure to drink water
The feeling of thirst can sometimes be confused with hunger. Therefore, drinking adequate amounts of water between Iftar and Suhoor helps regulate appetite and support bodily functions.
It is better to spread water intake over spaced intervals rather than consuming a large amount at once.
Engage in light activity
Light walking after Iftar helps activate digestion and regulate blood sugar levels, and it reduces the feeling of heaviness after the meal.
