Avoid Them Immediately: The 6 Most Common Bad Eating Habits in Ramadan and Their Impact on Your Health

With the arrival of the holy month, many of us fall into the trap of wrong practices that can turn the benefits of fasting into health issues. These bad eating habits in Ramadan, inherited over generations, negatively affect the digestive system and lead to recurring disorders. In this guide, we will detail the habits to avoid and how to replace them with a healthy system that ensures energy and vitality throughout the holy month.

6 Bad Eating Habits in Ramadan to Stop Now

To protect your body from fatigue and exhaustion, here is a list of the most prominent wrong habits warned against by IGTS nutrition experts:

1. Binge Eating at Iftar

Overeating is the most harmful habit; it causes a shock to the digestive system, leading to weight gain, acid reflux, and severe indigestion. The golden rule is to eat small portions and chew food thoroughly.

2. Neglecting Adequate Water Intake

Relying on carbonated drinks and sweetened juices instead of water leads to direct dehydration. Water intake (about 3 liters) should be distributed regularly between Suhoor and Iftar.

3. Consuming Excessive Ramadan Sweets

Linking Ramadan to heavy sweets leads to sudden spikes in blood sugar and significant weight gain. Nutritionists recommend replacing them with fresh fruit and avoiding sugars before bedtime.

4. Sleep Deprivation (Excessive Staying Up)

Irregular sleep hours between Iftar and Suhoor affect hormones responsible for hunger and satiety, making you feel constantly fatigued and making it difficult to concentrate during fasting.

5. Skipping the Suhoor Meal

Skipping Suhoor is a grave mistake; it is the meal that provides you with energy and prevents thirst and hunger throughout the day. Ensure a light Suhoor containing protein and fiber an hour before sleep.

6. Excessive Intake of Salty Foods

Excess salts do not just cause thirst; they also harm kidney health and raise blood pressure. It is preferable to reduce pickles and canned foods, especially during the Suhoor meal.

Fatal Nutritional Mistakes During Fasting

In addition to the previous habits, endocrinology consultants at IGTS warn of technical errors while breaking the fast:

Drinking Ice-Cold Water on an Empty Stomach

Very cold water causes blood vessel constriction and stomach cramps, hindering the digestion process immediately at Iftar and causing a feeling of heaviness.

Starting with Fatty and Spicy Foods

Consuming fried and heavily spiced foods directly causes heartburn and increased heart rate. It is better to start with warm soup to prepare the digestive system.

Sunnah and Benefits: Why Should You Break Your Fast with Dates?

Dates are not just a tradition; they are a nutritional "goldmine" for the fasting person. Their benefits include:

• Rapidly and naturally rebalancing blood sugar levels.
• Enhancing the secretion of digestive enzymes to prepare the stomach for the main meal.
• A rich source of fiber that prevents constipation in Ramadan.
• Strengthening the immune system and protecting the heart thanks to potassium and magnesium.

Read Also:
Guide to Healthy Nutrition Basics in Ramadan
Best Healthy Suhoor Meals for Children