Fasting during the holy month of Ramadan gives the digestive system time to relax. It acts as a recovery period during which the stomach regulates the secretion of its acids; the intestines increase the production of beneficial bacteria; and the pancreas rests from continuous insulin secretion. At the end of Ramadan, we start celebrating Eid al-Fitr, during which some people may follow bad eating habits, such as overeating or binge eating—especially Eid cookies (aka kahk) and biscuits—which disturbs the existing state of order and comfort. The body is also affected by changing meal times. After abstinence from all food or drink from dawn till sunset, the body drowns in huge amounts of unhealthy food; as a result, digestive problems such as acidity, gas, diarrhea, cramps, vomiting, and indigestion emerge. How to celebrate Eid al-Fitr in a healthy way without digestive disorders?
First, split up your meals; eat three meals a day with two small snacks, and adhere to small amounts in each meal. Second, start with pre-biotic foods that promote the increase of friendly bacteria in the intestines, such as yogurt and buttermilk. They prepare the digestive system to receive food and facilitate digestion; they also protect the stomach from acidity and acid reflux. Third, before any meal, eat green vegetables, such as arugula, lettuce, and cucumber; they contain water and fibers that increase bowel movement flexibility and prevent constipation.
Fourth, consume grilled meat instead of greasy fried meat, but in moderate amounts. The colon and stomach need about two days to work efficiently, so do not exhaust them with huge amounts of protein. Fifth, drink plenty of water to avoid indigestion, along with fresh juices that contain nutrients, fibers, and vitamins; stay away from soft drinks that cause bloating and a sensation of fullness.
Sixth, eat kahk and biscuits in moderation; two or three pieces maximum a day is OK, to avoid blood sugar spikes that quickly cause a strong desire to eat more, which can cause heart and blood vessel problems.
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Seventh, stay away from salted foods, such as fesikh and herring, because they cause a severe increase in blood pressure and water retention; they also contain harmful bacteria that sometimes lead to poisoning (you may also be interested to read this article). Last, do some light exercises, such as walking, to feel active and energetic; they mainly contribute to supporting the digestive process.
Here is an example of spending an entire day on Eid al-Fitr without exhausting the digestive system:
- Breakfast: a cup of yogurt or a slice of cheese, and traditional Egyptian bread (Aish baladi).
- Snack (1): two or three pieces of kahk.
- Lunch: a salad plate with an added spoon of olive oil, grilled or boiled protein, rice, and vegetables.
- Snack (2): two fruits.
- Dinner: green vegetables and boiled eggs.
In the end, I remind you that, during Eid celebrations, food consumption should be qualitative, not quantitative. Moderation in food consumption is not only good for one's health, but it is also a way to show gratitude for the blessings that God has given us. Let us taste joy without digestive problems, and enjoy a prosperous Eid full of happiness.
References
corporatesports.ae
healthifyme.com
medonline.pk
timesofindia.indiatimes.com
thenationalnews.com
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