- The Ramadan table is filled with a variety of foods, ranging from protein, starches, carbohydrates and sweets.Given the importance of this meal, the quality of foods served during it represents a great challenge for those who are fasting Where one must determine the type of food and the right amount of it in order not to feel stomach problems and indigestion ، For this reason, there are many things that we must pay attention to when preparing the Iftar table, the most important of which is to ensure diversity and balance in moderate quantities. Also, attention must be paid to dividing Iftar into more than one meal to avoid digestion problems, which occur after long hours of abstaining from eating and drinking, as well as Attention to refreshments of water and natural juices. Some nutrition tips for a perfect breakfast during the holy month through these points: 1- Eating dates directly because they contain a high percentage of sugar is able to control blood sugar after a hard day of fasting. 2- Ensure that there are multiple quantities of fluids on the breakfast table to compensate the body for what it loses of fluids. 3- Soup is an important and essential dish during Iftar and is an ideal start for Iftar, as it prepares the stomach for the various foods that follow. 4- Staying away from fatty foods of all kinds is beneficial for the stomach during Ramadan to avoid indigestion. 5- Not to have a lot of sweets on the Iftar table and replace them with natural juices rich in water, such as orange, lemon and watermelon juices. 6- Be sure to have a large plate of green salad rich in fresh vegetables on Iftar table that provides the body with the necessary elements and vitamins, or drink a glass of milk as it prepares the stomach for food.
- 7- Avoid eating sweet dishes immediately after Iftar and postpone it to two or three hours after Iftar so that the digestion process and blood sugar levels are not affected. 8- The quality of foods that one should eat should be divided between slow-absorbing starches, vegetables and meat. 9- Drink plenty of water at Iftar table instead of soft drinks. 10- Iftar can be divided into two meals: the first is after Iftar cannon, and it is preferable to eat 3 grains of dates, a plate of soup and another of green salad, followed by two hours of balanced amounts of starches, meat and vegetables cooked in a healthy way. 11- It is recommended to eat food slowly, and in quantities that suit the person’s daily needs, as large meals may cause heartburn and discomfort, and adding exercise to the daily routine during Ramadan contributes to maintaining weight, as it is possible to exercise before breakfast, but attention should be paid To drink water in the event of breaking the fast after exercising to compensate for the lost during the sport. It is also possible to exercise one or two hours after Iftar.
- Tips to avoid digestive problems in Ramadan: There are many cases of stomach problems; Such as bloating, indigestion, belching, and gastroesophageal reflux during Ramadan, as these symptoms are not limited to those who suffer from digestive problems, but may affect those who have not previously had them, and the reason for this is mainly due to eating habits during Iftar hours, Here are some tips to get rid of these problems: Avoid overeating: the pressure on the stomach increases in this case, which causes stomach acid to reflux and heartburn, and due to the lack of digestive enzymes in the stomach, excess food will take longer to digest. Eat slowly: to help reduce the amount of food you eat. Reducing fatty, fried, and spicy foods: fats reduce the speed of digestion, and may stimulate gastroesophageal reflux, and some spicy foods may cause stomach pain. Walking after meals: Walking helps reduce the risk of gastroesophageal reflux disease. Continuing to take the prescribed medications: Continuing to take the medications prescribed by the doctor for people who suffer from indigestion; Such as antacids, antihistamines, and taking them before the suhoor meal, for example, is important to reduce stomach problems that they may be exposed to.
- Finally, we have to take care of ourselves and pay attention to what we eat and what we drink in order to protect our stomach from cramps or from indigestion that may happen to us at Iftar unintentionally. stay healthy.
Healthy Iftar in Ramadan
Iftar is very important during the month of Ramadan, as it is the main meal that provides the body with energy after long hours of fasting.
