Risks associated with overeating after Ramadan

As Muslim faithful conclude Ramadan fasting, experts recommend easing into regular meals to prevent health complications.

Nutritionists stress the importance of gradual food reintroduction, advising small portions and adequate hydration for a smooth transition.

Speaking with health experts, specialists warn that abruptly resuming heavy meals can overwhelm the body after prolonged fasting.

They highlight the necessity of consuming two to three litres of water daily to maintain proper hydration levels.

Ramadan, a 30-day fasting period, requires abstinence from food and drink during daylight hours as an act of devotion.

Eid-el-Fitr, meaning “feast of breaking the fast,” marks the end of Ramadan and a return to normal eating patterns.

Fasting provides health benefits, but nutritionists emphasize the need for balanced meals to support post-Ramadan recovery.

Public Health and Nutrition expert James Oloyede advises moderation in carbohydrate intake to avoid stressing insulin levels.

He suggests breaking meals into smaller portions throughout the day to help the body readjust gradually.

“As fasting ends, we must moderate our meals instead of consuming large quantities at once,” he cautioned.

He explained that insulin production adapts to long fasting hours and may struggle to process excessive post-fast carbohydrates.

A sudden surge of sugar from carbohydrates could stress insulin regulation, leading to potential metabolic complications.

Oloyede also recommends gradually increasing water intake to regulate hydration levels after prolonged fasting.

During fasting, hormonal changes reduce urination, making proper hydration crucial in the post-Ramadan phase.

He urges prioritizing high-quality protein sources over fatty and sugary foods for better nutritional balance.

“Protein quality is essential, and fresh vegetables and fruits help replenish lost micronutrients,” he noted.

He highlights the availability of seasonal fruits, which aid in restoring essential electrolytes lost during fasting.

Light exercises are also beneficial for aiding digestion and ensuring a smooth transition to regular physical activity.

Registered nutritionist Grace Jacobs echoes similar advice, emphasizing the role of fruits in post-fasting recovery.

She describes fruits as rich sources of vitamins and minerals that prevent nutritional deficiencies after fasting.

Jacobs recommends protein-rich fruits like guava, banana, dates, and kiwi for muscle repair and cell regeneration.

Consuming nutrient-dense meals ensures a healthier return to regular dietary habits after a month of fasting.

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