Mindful eating holds significant advantages during Ramadan, a time when changes in dietary habits can easily result in excessive eating and digestive issues, particularly during iftar gatherings and the celebrations leading up to Eid-ul-Fitr. In a discussion with HT Lifestyle, Dr. Rajeshwari Panda, the Head of the Dietetics Department at Medicover Hospital in Kharghar, Navi Mumbai, outlined strategies for practicing mindful eating during this period.

Regarding the prevention of overeating, she noted, “After an extended fast, it is common to experience intense hunger. However, diving into a large meal too quickly can strain the digestive system. Mindful eating enables you to recognize your body's signals of fullness, helping to avoid excessive consumption.”

To enhance digestion, Dr. Rajeshwari Panda recommended, “Taking your time to eat and thoroughly chewing your food supports digestion, minimizing the chances of bloating, indigestion, and other gastrointestinal problems. This practice is especially crucial following a long fasting period.”

As for enhancing spiritual connection, Dr Rajeshwari Panda opined, “Ramadan is a time for reflection and self-discipline. Mindful eating can enhance this spiritual connection by promoting a greater awareness of your body and your relationship with food.”

Practical tips for mindful eating

• Break Your Fast Gradually: Start with dates and water to gently awaken your digestive system. Allow a short break before moving on to the main meal.
• Eat Slowly and Deliberately: Put down your utensils between bites. Chew your food thoroughly. Savour the flavours and textures of your meal.
• Pay Attention to Your Body's Signals: Listen to your hunger and fullness cues. Stop eating when you feel satisfied, not overly full.
• Create a Calm Eating Environment: Avoid distractions, such as television or electronic devices. Focus on your meal and the company of those around you.
• Practice Portion Control: Be mindful of the amount of food you're consuming. Use smaller plates to help manage portion sizes.
• Prioritise Nutrient-Dense Foods: Choose whole, unprocessed foods that provide sustained energy and essential nutrients. This will help you feel fuller for longer, reducing the urge to overeat.
• Hydrate Mindfully: Drink water between bites of food. Be aware of the feeling of thirst, and drink when your body tells you to.

Dietitian's recommendations:

• Plan your meals in advance to ensure balanced and nutritious choices.
• Be aware of emotional eating and find healthy ways to manage stress or other emotions.
• If you experience persistent digestive issues, consult with a healthcare professional or registered dietitian.

By practicing mindful eating, you can enhance your well-being as Ramadan ends and cultivate a healthier relationship with food as you gear up to indulge on Eid feast.

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