Many people experience bloating after iftar during Ramadan due to consuming large amounts of food in one go after long hours of fasting, leading to a feeling of fullness and indigestion.
اضافة اعلان
The likelihood of bloating increases due to factors such as eating fatty and fried foods, eating too quickly without chewing properly, and overeating sweets and sugary drinks.
To avoid this issue, Dr. Magdy Nazeih, a consultant for nutrition education and media in Egypt, advises following a gradual eating pattern to help prepare the stomach after long hours of fasting. This can be achieved by dividing iftar and suhoor into four meals spread over time, which helps improve digestion and reduce bloating.
Preliminary Meal Dr. Nazeih recommends starting the first meal right after the Maghrib call to prayer to alleviate hunger and avoid overeating. This should include a sugary drink to replenish energy and a warm soup to prepare the stomach. The choice of sugary drink varies depending on age; older adults are advised to drink beverages such as hibiscus, apricot juice (Qamar al-Din), or licorice if they do not suffer from high blood pressure, while younger people can consume date juice or "khushaf" with nuts, as these provide natural sugars and beneficial nutrients.
For the warm soup, older adults should opt for chicken, beef, or vegetable soups as they are easy to digest and provide nutritional benefits. Younger people in good health, especially those without chronic conditions such as diabetes or obesity, can enjoy a thicker soup, such as cream-based soup, to provide additional energy and promote a feeling of fullness.
Main Iftar Meal After the preliminary meal, Dr. Nazeih suggests waiting for about half an hour before having the main iftar meal. This meal should consist of three essential components: a source of energy from carbohydrates, such as bread, rice, or pastries; a source of protein, such as meat, poultry, fish, or eggs; and a mixed vegetable salad that includes five different colors to ensure the intake of necessary vitamins and minerals.
Fresh Fruit The third meal, according to Nazeih, is a light snack between iftar and suhoor. This can consist of fresh seasonal fruit, about the size of a fist, or a small piece of oriental sweets (around 5 centimeters long) for older adults, with the option of larger portions for younger individuals.
Suhoor Meal The fourth meal is suhoor, which should be eaten shortly before dawn. It’s important to focus on foods that promote a feeling of fullness for a longer period. Fava beans (fool) are an ideal choice due to their high content of protein and fiber. Fermented dairy products like yogurt and laban (buttermilk) are also recommended, as they aid digestion. It’s best to serve these in the form of a cucumber yogurt salad, as cucumber contains natural compounds that help soothe the digestive system.
To avoid feeling thirsty after suhoor, Dr. Nazeih advises reducing the intake of caffeine (such as coffee and instant coffee), salt, spices, and pickles after iftar.
