How can we avoid feeling bloated and full after breakfast?

? feeling bloated and full after breakfast

 

?How can we avoid feeling bloated and full after breakfast

Feeling bloated or heavy after breaking the fast in Ramadan is common, but not inevitable, and

 can be avoided with some simple habits, as nutritionist Mirna Radwan explains to Al Jazeera .

 

?Why do we feel bloated after breakfast

 

After long hours of fasting, the stomach is empty and the digestive system is relatively rested, requiring time to gradually regain its activity. Among the most prominent causes of bloating are :

 Eating too quickly: Eating in a hurry confuses the stomach and leads to swallowing larger amounts of air, which increases the feeling of bloating .

 

Food type: Fried and fatty foods delay stomach emptying, while sugars, soft drinks, and sweetened juices contribute to increased gas and fermentation .

Some legumes, such as beans and chickpeas, when eaten in large quantities or without proper preparation, may cause gas in some people .

 

Drinking large amounts of water all at once: This causes a sudden expansion of the stomach and a feeling of fullness .

 

To avoid indigestion and bloating, Mirna advises following these steps :

 Start with a glass of water and a date .

This step helps to gently raise blood sugar levels and prepare the stomach to receive food .

 Dividing breakfast into stages

After dates and water, it is preferable to take a short break (10–15 minutes), during which prayers can be performed, followed by soup or salad before the main course.

 Eat slowly and chew well

Chewing well facilitates digestion and reduces air swallowing, and gives the brain time to send satiety signals .

 Avoid excessive fats and sugars

It is advisable to choose grilled or steamed foods instead of fried foods, and to reduce sweets and soft drinks .

 Moderation in drinking water

Distribute your water intake between Iftar and Suhoor instead of drinking a large amount all at once .

 Light walk after breakfast

Walking for 15–20 minutes promotes bowel movement, aids digestion, and relieves feelings of heaviness .

 Pay attention to portion sizes

Fasting does not mean compensating for all deprivation in one meal; moderation is key .

Additional tip

Adding fiber gradually to the diet, such as leafy green vegetables and salads, and consuming milk or yogurt because it contains beneficial bacteria, may help improve digestive health and reduce gas .

The nutritionist confirms that bloating after Iftar is not inevitable. With a little awareness and proper meal planning, one can enjoy a healthy and comfortable Ramadan Iftar without feeling overly full or uncomfortable.