Khaberni - Many face challenges related to the digestive system after breaking their fast during Ramadan, especially bloating, feeling heavy, and indigestion, due to the sudden change in meal timings and eating patterns.
In this context, nutrition experts offer a range of tips to ensure a healthy and easy Ramadan for the stomach.
Method of breaking the fast
Nutrition experts emphasize the importance of breaking the fast gradually and not overeating at once.
It is best to start with a small amount of dates and a glass of water, followed by a light meal before the main meal. This method gives the digestive system a chance to adjust and reduces bloating.
Avoid fatty and fried foods
Fatty and fried foods increase the risk of indigestion and heartburn and cause a feeling of heaviness.
It is advised to rely on healthy cooking methods like grilling, boiling, or steaming, focusing on fresh vegetables and whole grains.
Divide meals between Iftar and Suhoor
Eating two balanced meals instead of one large meal reduces pressure on the stomach and decreases gas.
It is also recommended to eat light proteins such as chicken or fish, and avoid heavy meats during Iftar.
Continuous hydration
Drinking water between Iftar and Suhoor is essential to avoid digestion problems, as dehydration exacerbates bloating and leads to digestive difficulties.
Herbal drinks like chamomile and mint can also be consumed to help soothe the stomach and stimulate digestion.
Avoid sodas and heavy sweets
Sodas and sweets rich in sugars cause increased gas and a feeling of heaviness. It is better to replace them with fresh fruits or natural unsweetened juices.
Moderate physical activity
After Iftar, a light 15-20 minute walk helps activate blood circulation, improve digestion, reduce bloating, and maintain energy levels.
