Instructor Kübra Şahin from the Department of Nutrition and Dietetics at the Faculty of Health Sciences of Üsküdar University evaluated nutrition during Ramadan.
Fast and excessive eating at iftar disrupts the satiety mechanism
Noting that eating quickly and excessively at iftar after long hours of fasting negatively affects metabolic balance, especially the digestive system, Instructor Kübra Şahin said, “Overeating also has effects on the heart and circulatory system. The blood flow directed toward the stomach and intestines for digestion can increase the workload on the heart. Complaints such as palpitations and fatigue may occur more frequently, especially among elderly individuals and those with chronic diseases. In addition, fast eating disrupts the satiety mechanism. The brain perceives the ‘I am full’ signal late, which leads to excessive energy intake without realizing it.”
The stomach expands suddenly and causes indigestion
Nutrition Specialist Kübra Şahin also stated that consuming large portions in a short time after the stomach has remained empty all day causes a sudden expansion in stomach volume.
“This leads to bloating, stomach pain, indigestion, and reflux complaints. Fast eating further complicates digestion because it prevents adequate chewing,” she said.
Reactive hypoglycemia may occur
Şahin also explained that meals rich in carbohydrates and consumed rapidly after prolonged fasting can cause sudden spikes in blood sugar.
“As a result, insulin secretion increases, and shortly afterward reactive hypoglycemia may occur, presenting with symptoms such as fatigue, dizziness, and drowsiness. These fluctuations increase the risk of insulin resistance and weight gain in the long term,” she said.
Start iftar with soup
Stating that beginning iftar with soup, dates, or water after long hours of fasting is effective both for creating a feeling of fullness and preventing digestive problems, Şahin said: “Starting iftar with water or soup allows the stomach volume to expand gradually, reducing the risk of bloating, stomach pain, and indigestion. Foods with high liquid content contribute to a more balanced release of stomach acid. Dates help blood sugar rise in a controlled manner thanks to their natural sugars. At the same time, their fiber content stimulates intestinal movements and supports digestion.”
Do not eat dessert immediately at iftar
Explaining that heavy meals consumed rapidly and consecutively can negatively affect the stomach and blood sugar levels, Instructor Kübra Şahin continued: “After the main meal, the stomach begins to work intensively to digest food. Consuming dessert immediately at this stage places an additional digestive burden on the stomach and may increase complaints such as bloating, indigestion, and reflux. Syrup based and fatty desserts in particular delay gastric emptying and make digestion more difficult. They can also cause sudden increases in blood sugar. This may lead to blood sugar fluctuations that manifest as fatigue and drowsiness shortly afterward. Waiting at least 1 to 2 hours after the main meal and choosing milk based or fruit based desserts both relieves the digestive system and supports weight control.”
Take a 15 to 20 minute break after soup
Reminding that starting iftar with heavy and large portions after fasting all day causes the stomach to expand suddenly, Instructor Kübra Şahin said: “This increases bloating and stomach discomfort. Starting iftar with light foods such as soup, water, or dates, followed by a short 15 to 20 minute break, and then continuing with meals such as low fat or grilled meat dishes, legumes, vegetable dishes, salad, ayran, or cacık will be effective both in providing satiety and preventing digestive problems.”
Eat slowly at iftar
Şahin noted that foods consumed without sufficient chewing increase digestive workload and delay the feeling of fullness.
“For this reason, eating slowly and practicing portion control are important. Choosing excessively fatty, fried, and spicy foods at iftar may increase the risk of reflux. Therefore, meals prepared using boiling, baking, or grilling methods should be preferred. Desserts should not be consumed immediately after the main meal but rather 1 to 2 hours later. Fluid consumption is also among the factors affecting fatigue and bloating after iftar. Excessive liquid intake during meals overly fills the stomach. Instead, fluid consumption should be spread between iftar and sahur,” she said.
Drink tea two hours after iftar
Explaining that the body’s water needs are met through metabolic water, daily beverages such as tea, coffee, freshly squeezed fruit juices, ayran, and compote juice, as well as through foods consumed, Instructor Kübra Şahin said: “To meet fluid needs between iftar and sahur, an average of 2 to 2.5 liters of water should be consumed and spread across this time period. Carbonated beverages, highly caffeinated drinks, and sugary beverages may increase stomach complaints after iftar. Therefore, water, ayran, or unsweetened herbal teas should be preferred instead. Drinking tea and coffee immediately after meals is not recommended. Certain components in these beverages reduce iron absorption. For this reason, it is more appropriate to consume tea and coffee at least two hours after meals.”
Have a light snack 1 to 2 hours after the main meal
Emphasizing that snack planning is also important for maintaining balance after iftar, Instructor Kübra Şahin concluded: “A light snack about 1 to 2 hours after the main meal helps maintain blood sugar balance. Healthy options such as protein containing foods like milk and yogurt, fruit with a small amount of nuts, and milk based or fruit based desserts instead of syrup soaked and heavy desserts should be preferred during these snacks.”
