Stating that fast and excessive eating after prolonged fasting during Ramadan has negative effects on the digestive system, heart health, and blood sugar balance, Nutritionist Lecturer Kübra Şahin recommended starting Iftar with soup or water, taking a 15–20 minute break, and consuming dessert at least 1–2 hours after the main meal.
Lecturer Kübra Şahin said, “An average of 2–2.5 liters of water should be consumed to meet fluid requirements between Iftar and Sahur, and it is recommended to spread this consumption over time. Consuming tea and coffee immediately after meals is not recommended.”
Lecturer Kübra Şahin from Üsküdar Üniversitesi Faculty of Health Sciences, Department of Nutrition and Dietetics, evaluated the topic of nutrition during Ramadan.
Fast and Excessive Eating at Iftar Disrupts Satiety Mechanism
Lecturer Kübra Şahin noted that fast and excessive eating at Iftar after prolonged fasting during Ramadan negatively affects metabolic balance, especially the digestive system. She said, “Excessive eating also has effects on the heart and circulatory system. Blood flow directed to the stomach and intestines for digestion can increase the heart’s workload. Especially in elderly individuals and those with chronic diseases, complaints such as palpitations and fatigue may occur more frequently. Furthermore, fast eating disrupts the satiety mechanism. The brain’s delayed perception of the ‘I’m full’ signal leads to unconscious excessive energy intake.”
Stomach Volume Expands Suddenly, Leading to Indigestion
Nutritionist Kübra Şahin also stated that consuming large portions of food in a short time on an empty stomach throughout the day causes a sudden expansion of stomach volume. She said, “This situation brings along complaints of bloating, stomach pain, indigestion, and reflux. Fast eating further complicates the digestion process by preventing adequate chewing.”
Reactive Hypoglycemia Can Be Observed
Şahin also stated that carbohydrate-heavy and rapidly consumed meals, especially after long periods of fasting, lead to a sudden rise in blood sugar. She commented, “Consequently, insulin secretion increases, and shortly after, reactive hypoglycemia, characterized by fatigue, dizziness, and drowsiness, can be observed. These fluctuations increase the risk of insulin resistance and weight gain in the long term.”
Start Iftar with Soup!
Şahin stated that starting Iftar with soup, dates, or water after prolonged fasting is effective both for achieving satiety and preventing digestive problems. She said, “Starting Iftar with water or soup allows the stomach volume to expand slowly, reducing the risk of bloating, stomach pain, and indigestion. These high-liquid foods contribute to a more balanced secretion of stomach acid. Dates, with their natural sugars, help blood sugar rise in a controlled manner. At the same time, their fiber content stimulates bowel movements, supporting digestion.”
Do Not Eat Dessert Immediately at Iftar!
Lecturer Kübra Şahin explained that fast and consecutive heavy meals can create negative effects on the stomach and blood sugar, and continued:
“After the main meal, the stomach begins to work intensely for food digestion. Consuming dessert immediately at this stage can add an extra digestive burden to the stomach, increasing complaints of bloating, indigestion, and reflux. Especially syrupy and fatty desserts delay stomach emptying, complicating the digestion process. They can also cause sudden spikes in blood sugar. This situation can lead to blood sugar fluctuations, manifesting shortly after with fatigue and drowsiness. Waiting at least 1–2 hours after the main meal and opting for milk-based or fruit-based dessert options will both ease the digestive system and aid in weight control.”
Take a 15-20 Minute Break After Soup
Lecturer Kübra Şahin reminded that starting Iftar with heavy and large portions after a full day of fasting causes a sudden expansion of stomach volume. She said, “This situation increases bloating and stomach discomfort. Starting Iftar with light foods such as soup, water, or dates, followed by a short 15-20 minute break, and then continuing with dishes like low-fat / grilled meat, legumes, vegetable dishes, salad, ayran, cacık will be effective both for achieving satiety and preventing digestive problems.”
Eat Slowly at Iftar
Şahin noted that foods consumed without sufficient chewing increase the digestive burden while leading to a delayed perception of satiety. She said, “Therefore, eating slowly and practicing portion control are important. Preferring excessively oily, fried, and spicy foods at Iftar can increase the risk of reflux. For this reason, they should prefer dishes prepared by boiling, baking, or grilling. Dessert should be consumed not immediately after the main meal, but 1-2 hours later. Fluid consumption is also among the factors affecting post-Iftar fatigue and bloating. Excessive fluid consumption during meals overfills the stomach; instead, fluids should be spread between Iftar and Sahur.”
Drink Tea 2 Hours After Iftar
Lecturer Kübra Şahin explained that the body's water needs are met by metabolic water, daily fluid intake (tea, coffee, freshly squeezed fruit juices, ayran, compote water, etc.), and the foods we eat. She stated, “An average of 2–2.5 liters of water should be consumed to meet fluid requirements between Iftar and Sahur, and it is recommended to spread this consumption over time. Since carbonated drinks, excessively caffeinated drinks, and sugary drinks can increase stomach complaints in the post-Iftar period, water, ayran, or unsweetened herbal teas should be preferred instead. Consuming tea and coffee immediately after meals is not recommended. Some components in these beverages reduce iron absorption. Therefore, it is more appropriate to consume tea and coffee at least two hours after meals.”
Have a Light Snack 1–2 Hours After the Main Meal
Lecturer Kübra Şahin stated that snack planning is also important for post-Iftar balance. She concluded, “A light snack approximately 1–2 hours after the main meal helps maintain blood sugar balance. For these snacks, healthy options such as protein-containing foods like milk and yogurt, fruit, and some nuts, or milk-based or fruit-based desserts instead of syrupy and heavy desserts, should be preferred.”