Ramadan, the ninth month of the Islamic calendar, holds special significance for Muslims worldwide as the month in which the Holy Quran was revealed. For 29 or 30 days, fasting is observed from pre-dawn (Sehri) until sunset, abstaining from both food and water. The fast is broken after the Maghrib Adhan with Iftar, followed by prayers. While fasting offers digestive and metabolic benefits, experts caution that certain habits during Iftar can negatively impact health.

Expert Insights

Dietitian Mohini Dongre advises that after a day without water or food, it is essential to follow mindful eating and drinking practices. Mistakes during Iftar can result in acidity, bloating, nausea, and digestive discomfort.

Mistakes to Avoid During Iftar

1. Drinking Excessive or Very Cold Water
After fasting all day, some people consume large amounts of water at once or opt for very cold drinks. This can cause stomach heaviness, vomiting, or discomfort. Instead, sip water slowly while sitting comfortably to rehydrate safely.

2. Consuming Carbonated or Market Beverages
While natural drinks like lemon water or fruit-infused water aid digestion, soda and carbonated beverages can lead to bloating and discomfort. Lemon water is an excellent alternative that provides energy and supports digestion.

3. Eating Spicy or Deep-Fried Foods
Iftar often features elaborate meals, but heavy, fried, or overly spicy foods can trigger acidity and bloating. Moderation is key to maintain digestive health.

4. Overindulging in Sweets
Traditional Ramadan desserts like vermicelli, kheer, and other sweets are tempting. However, excessive sugar consumption can lead to weight gain and other metabolic concerns. Limit sweet intake to maintain balanced nutrition.

5. Neglecting Post-Iftar Movement
Many people rest immediately after Iftar due to evening fatigue or household responsibilities. This can slow digestion and cause stomach discomfort. A short walk of 20 minutes or sitting in Vajrasana (squatting posture) for 5–10 minutes aids digestion and supports overall well-being.

Takeaway

Mindful eating, gradual rehydration, and light post-Iftar movement are essential for a healthy Ramadan. Following these tips ensures that the spiritual benefits of fasting are complemented by physical wellness, keeping both the body and digestive system in balance.