Beat the Bloat: Simple Tips for a Comfortable Ramadan Iftar

Many people experience bloating or heaviness after breaking their fast during Ramadan. However, this discomfort isn't inevitable. Simple habits can significantly reduce post-iftar bloating, according to nutritionist Mirna Radwan.

Radwan emphasizes that mindful eating practices and portion control are key to enjoying a healthy and comfortable Ramadan iftar, free from bloating and digestive upset.

Several factors contribute to bloating after iftar. After long hours of fasting, the stomach is empty, and the digestive system is in a relatively restful state, needing time to gradually resume full activity. Eating too quickly, consuming certain types of food, and improper hydration habits exacerbate the issue.

To minimize bloating, Radwan recommends starting with a glass of water and a date. This gently raises blood sugar levels and prepares the stomach for food. Follow this with a short break of 10-15 minutes, perhaps to perform prayers, before consuming soup or salad prior to the main course.

Eating slowly and chewing food thoroughly aids digestion and reduces air swallowing. It also gives the brain time to register fullness. Opt for grilled or steamed foods instead of fried options, and limit sugary treats and carbonated drinks.

Drinking water moderately throughout the evening, between iftar and suhoor, is better than consuming a large amount at once. A light walk for 15-20 minutes after iftar can also promote intestinal movement, aid digestion, and alleviate feelings of heaviness.

Moreover, pay attention to portion sizes. Fasting does not necessitate overcompensating in a single meal; moderation is essential. Gradually incorporate fiber-rich foods like leafy greens and salads into your diet. Consuming yogurt, which contains beneficial bacteria, can also improve digestive health and reduce gas.