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How to avoid bloating and enjoy a healthy iftar in Ramadan without suffering?

March 6, 2025165 ViewsRead Time: 2 minutes
How to avoid bloating and enjoy a healthy iftar in Ramadan without suffering?
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Many people face the problem of bloating after Iftar during Ramadan, which causes a feeling of fullness and indigestion due to consuming large quantities of food after hours of fasting. This issue worsens with the intake of fatty, fried foods, sugary drinks, and eating quickly without proper chewing. But is there a way to avoid this uncomfortable feeling? The answer lies in these tips provided by Dr. Magdy Nazeih, a specialist in nutrition and food education: 1. Pre-Iftar Snack after Maghrib Adhan: Start your Iftar correctly; after hearing the Maghrib Adhan, it is recommended to have a sugary drink to replenish energy, such as hibiscus tea or qamar al-din for the elderly, or date drink or khushaf with nuts for the youth. These drinks help prepare the stomach for food intake. It is also preferable to have a warm soup like chicken or vegetable soup, which aids digestion and reduces hunger. 2. Main Meal after 30 minutes: After half an hour of the pre-Iftar snack, it's time for the main meal, which should consist of 3 essential elements: - Energy source: such as carbohydrates like bread, rice, or pastries. - Protein source: like meat, poultry, fish, or eggs. - Variety of green salad: containing 5 different colors of vegetables to ensure the intake of necessary vitamins and minerals. 3. Light Snack between Iftar and Suhoor: For meal balance, it is recommended to have fresh seasonal fruit or a small piece of Eastern sweets, such as baklava or knafeh (5 cm long), to aid digestion. 4. Suhoor: The key to feeling full throughout the day: Suhoor is crucial to avoid feeling hungry and thirsty during fasting. It is best to have it shortly before dawn, focusing on foods that keep you full for a long time. Fava beans are an ideal choice due to their protein and fiber content. Fermented dairy products like yogurt and laban are also recommended to improve digestion. 5. Additional Tips to Avoid Thirst and Bloating: Reduce caffeine intake (like coffee and instant coffee), spices, and pickles, as they can increase thirst after Suhoor. Eat slowly and avoid overindulging in fatty foods. By following these tips, you can avoid bloating and enjoy a healthy and comfortable fasting experience throughout the holy month.
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Nagham Bilal

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