Prof. Müge Arslan, Head of the Nutrition and Dietetics Department at Üsküdar University Faculty of Health Sciences, explained the dietary mistakes made during Ramadan.
Avoid overeating after prolonged fasting
Prof. Müge Arslan stated that the eating pattern changes completely during Ramadan, saying, “There are certain special periods in human life, and the month of Ramadan is one of the most important among them. This is because the eating pattern completely changes. After a long period of fasting, this hunger is ended with iftar. Therefore, the iftar meal is the most important meal. However, an empty stomach has already secreted acid. Rapid and high amounts of food intake can lead to serious stomach problems.”
Prof. Arslan stated that starting iftar with water is the most appropriate choice, saying, “Since prolonged dehydration is a concern, breaking iftar with water is the most correct choice. As the stomach continues to secrete acid during fasting, consuming food rapidly and in large quantities at iftar can lead to serious digestive problems. Therefore, iftar can be started with a light soup or a relatively light option like mantı, which is traditionally found on tables. It is strongly recommended to take a short break after breaking iftar. A 15–20 minute break after soup or moderate iftariyeliks allows time for digestion. During this time, one can pray or briefly step away from the table. Portion control is also important for iftariyeliks. Cheese should be consumed as a thin slice; products like sucuk and pastırma should not be overeaten. The goal is to transition to digestion without tiring the stomach after prolonged fasting. After the break, olive oil dishes or vegetable dishes can be preferred. It is not recommended to immediately move on to heavy main courses, especially those containing meat and high protein. Gradually allowing the digestive system to adapt before moving to main courses will create a healthier iftar routine.”
Dessert is not forbidden, but the right choice is important
Prof. Arslan pointed out that consuming sweets during Ramadan is not entirely wrong, stating, “One of the most important points during prolonged fasting is not to consume foods rapidly and to make the right choices. Both the eating speed and the type of food consumed are crucial for digestive health. The topic of dessert is often misunderstood. Completely opposing dessert is not correct; dessert can be part of the diet. However, what is crucial here is which dessert and in what quantity it is consumed. We often see syrup-based and pastry desserts on Ramadan tables. However, milky desserts should be preferred instead. Options with lower sugar and syrup content like güllaç, sütlaç, tavukgöğsü, or su muhallebisi are more suitable alternatives.”
Eating fast leads to overconsumption and digestive problems
Prof. Arslan stated that one of the biggest mistakes made during Ramadan is starting to eat quickly and uncontrollably as soon as the call to prayer begins, saying, “However, both main courses and desserts should be consumed slowly and chewed well. This is because the feeling of fullness reaches the brain approximately 15 minutes after food is taken into the mouth. Eating fast leads to overconsumption and digestive problems. Common beliefs like ‘Ramadan causes weight gain’ or ‘fasting upsets the stomach’ are not true. What is truly important is how you eat, what you choose, and how fast you consume it. Slow and balanced eating both allows time for digestion and helps balance blood sugar fluctuations that may occur after prolonged fasting.”
Suhoor is worth gold
Prof. Müge Arslan particularly emphasized that suhoor should not be skipped, stating, “Instead of completely skipping suhoor, we prefer to have a meal, even if it’s late at night around 12–01 AM. This is because during Ramadan, there is prolonged fasting lasting 8–10, or even up to 12 hours, and significant fluctuations in blood sugar balance can occur during this period. Therefore, suhoor is literally a ‘meal of golden value’ and we strongly recommend having it.”
Prof. Arslan stated that while waking up for suhoor due to sleep can be difficult, this meal should not be neglected for a healthy fasting period. Prof. Arslan noted that light, stomach-friendly, and blood-sugar-balancing foods should be preferred for suhoor, saying, “A breakfast-style meal can be a good option. Cheese, eggs or an omelet, olives, greens, and 1–2 slices of bread offer a balanced alternative. For those who prefer a more meal-like option, soup or olive oil dishes may be suitable. Those looking for a practical option can prepare a filling and balancing meal by adding oats, fruit, and almonds to yogurt.”
For those who cannot wake up for suhoor, Prof. Arslan stated that a light alternative should be preferred over eating nothing at all, adding that consuming at least a small meal late at night would be more appropriate.
Pay attention to water consumption between iftar and suhoor
Prof. Arslan also touched upon the importance of fluid intake, stating that sufficient water should be consumed during the period between iftar and suhoor, and said, “Dehydration develops due to prolonged thirst. While there are individual differences, we recommend consuming at least 2 liters of water.”
Prof. Arslan stated that water and ayran should be preferred over sugary and syrup-based drinks at iftar, emphasizing that it would be more appropriate to consume such drinks in limited quantities and after blood sugar has stabilized.
Prof. Arslan stated that tea and coffee can be consumed in moderation, but excessive consumption can increase heart rate, noting that those with hypertension and cardiovascular diseases should be particularly careful.
Weight gain is related to food choices and lifestyle, rather than Ramadan itself
Prof. Arslan stated that the belief that the month of Ramadan alone causes weight gain is not true, saying, “Weight gain is related to food choices and lifestyle, rather than Ramadan itself. During Ramadan, many people switch to a different eating pattern than their normal routine. When sitting down to eat after prolonged fasting, carbohydrate-rich foods, especially pide, bread, rice, and pasta, can be consumed quickly and in large portions. However, suddenly loading a large amount of food into an empty stomach does not give the digestive system time and can lead to stomach discomfort. Furthermore, blood sugar, which has been low for a long time, suddenly rises with rapid and intense carbohydrate intake; then, when it drops again, feelings of weakness, trembling, and exhaustion after eating can occur. Not waking up for suhoor or consuming heavy and high-calorie foods at suhoor negatively affects the process. Consuming baklava, rice, pasta, or a meal as heavy as iftar at suhoor certainly leads to weight gain.”
During Ramadan, not only is weight gain not inevitable, but weight loss may even be possible
Prof. Müge Arslan, recommending a gradual iftar for a healthy Ramadan, concluded by saying, “First, moderate iftariyeliks (such as cheese, olives, a small amount of pastırma), then soup and a short break… Afterward, one should continue with a salad or a light vegetable dish, and after allowing the stomach time for digestion, move on to the main course. For dessert, milky desserts should be preferred. Additionally, a 30–45 minute walk 1–2 hours after iftar supports digestion and contributes to weight management. The earlier iftar times nowadays also create time for an evening walk. When light physical activity is added alongside regular and balanced nutrition, during Ramadan, not only is weight gain not inevitable, but weight loss may even be possible.”
