Ramadan is a sacred month during which individuals observe fasting from dusk until dawn. The prolonged absence of food and water can understandably result in significant hunger by the time iftar arrives. However, this intense hunger may lead to excessive eating, which can be detrimental to one's health.

In a discussion with Dr. Meghraj Ingle, Director and Senior Consultant in Gastroenterology at Gleneagles Hospitals in Mumbai, he remarked, “Rapidly consuming large quantities of food can result in digestive complications such as bloating, acidity, diarrhea, gas, or heartburn. Many individuals tend to choose unhealthy food options that can induce lethargy. Therefore, it is essential to make nutritious choices and practice mindful eating to maintain health and vitality throughout Ramadan.”

Guidelines for mindful eating during Ramadan:

1. Begin with dates and water: When breaking your fast, it is advisable to proceed slowly, starting with dates or water. Dates can assist in stabilizing blood sugar levels while providing a necessary energy boost without overwhelming the digestive system. Additionally, drinking water after a prolonged period of fasting aids in hydration and prepares the stomach for subsequent food intake.

2. Consume food at a measured pace and ensure thorough chewing: It is important to eat at a deliberate pace and to chew your food adequately. Rapid eating can result in excessive consumption, as it takes time for the brain to signal feelings of fullness. Properly chewing food aids in digestion and enhances the absorption of vital nutrients. Opting for smaller bites rather than larger ones can be beneficial.

3. Steer clear of fried and heavy dishes: Making conscious dietary choices is essential when breaking a fast. Although fried foods may appear appealing after an extended period without eating, they can lead to issues such as acidity, gas, and bloating. Hearty meals can place undue strain on your digestive system, resulting in fatigue. Instead, choose healthy and light alternatives over processed or unhealthy options.

4. Manage portion sizes: A crucial strategy for preventing overeating is to consume foods in regulated portion sizes. Rather than indulging in heavy meals, consider lighter, smaller meals following a period of fasting. Extended fasting can lead to an increased desire to eat excessively. Practicing moderation in your eating habits can help mitigate the risk of overeating and potential digestive issues.

5. Reduce the consumption of sugary foods and sweets: Excessive sugar intake can elevate the likelihood of blood sugar fluctuations, which may result in subsequent energy crashes and significant fatigue. Instead of choosing processed desserts, select naturally sweet alternatives such as fruits, dates, or yogurt for a healthier option.

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