Eid-al-Fitr 2025: How To Ensure Mindful Eating Without Digestive Issues, Weight Gain

Now that Ramadan is over and people across the world are celebrating Eid-al-Fitr, it is time to enjoy the delicious and scrumptious food as part of the festivities. Even though mindful eating is beneficial for overall he when it comes to digestion and weight woes, it is normal to overindulge in your favourite dishes, which can lead to digestive discomfort.

According to experts, after a long fast, while it is natural to feel hungry, rushing into a large meal can overwhelm your digestive system, leading to acidity, heartburn, and even constipation in the long run.

Doctors say a month of fasting acts as a recovery period during which your stomach may regulate the secretion of its acids—as the intestines increase the production of beneficial bacteria and the pancreas rests from continuous insulin secretion. And so, overeating or binge eating during Eid - especially sweets and savoury can permanently disturb your gut health.

Also, apart from digestive issues, excessive intake of sugary, salty, and fatty foods can spike chronic conditions in those with diabetes, hypertension, and heart diseases. It can also lead to unnecessary weight gain, increasing the risk of obesity and metabolic disorders.

Ways to keep your digestion regulated

To keep your digestion regulated, doctors advise you to not just eat slowly but also chew your food thoroughly to help aid digestion and reduce the likelihood of bloating, acid reflux, and other digestive issues.

Also, to thoroughly enjoy traditional foods, you must eat them in moderation and in small portions. It helps you to not overindulge and gives your body’s fullness cues—preventing overeating. Balance your plate by including nutrient-dense foods like salads, lean proteins, and whole grains along with festive favourites to support overall well-being.

A well-balanced Eid meal should include complex carbohydrates, proteins, healthy fats, fruits, and vegetables. While complex carbs may help you feel full for longer, thereby reducing cravings, lean proteins can maintain muscle mass. Fresh fruits and vegetables are powerhouses of fibre, and vitamins, and probiotics like yogurt help to restore the natural balance of bacteria in your gut.

When you break your last roza or fast, make sure to do it with healthy and light foods like dates, which help gently awaken your digestive system. Allow a short break before moving on to the main meal.

Always be mindful of the amount of food you are putting on your plate. Use smaller plates to help manage portion sizes.

It is important to continue to sip water between meals. Doctors advise drinking a glass of water before you begin to eat.

Noisy and distracting places like television rooms or holding a phone in your hand while eating can be detrimental to your digestive health. Not only does it lead to overeating, but you may tend to eat more unhealthy foods. And so, doctors advise focusing more on your meals and the company of those around you.

Once you have finished eating, go for a short walk to settle the food and enhance the process of digestion. It will also help prevent bloating and discomfort.

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