Eid Al Adha feasting guide: 5 expert tips to prevent bloating and gut discomfort

From slow-roasted lamb and biryani to rich desserts and sweet drinks, Eid Al Adha feasting is a time to indulge, but all that celebrating can take a toll on your digestion. Overeating heavy, greasy, or sugary foods in a short period can lead to bloating, acid reflux, and sluggish digestion. So what you eat during Eid can directly impact your energy, mood, and immunity.

Eating large quantities of food in a short period stresses the stomach, leading to increased acidity, bloating, excessive gas, irritation, and digestive discomfort, explains Giuseppe Bellucci, Expert in Functional Nutrition, Metabolism and Longevity at Baldan, Dubai. “This is often linked to the types of foods consumed—greasy, spicy, and fried items that are typical of traditional celebratory meals.”

Overloading the stomach during a single meal can also cause slower metabolism and sluggish digestion. Add sweets and carbonated drinks into the mix, and the gut often ends up overwhelmed. As Begum, the Longevity Director at Avida Longevity Center, Dubai, explains: “There could be bloating and gas, which is caused by rapid food intake, carbonated drinks, or high-fat or processed meals, leading to slowed gastric emptying and fermentation in the gut.”

What research says about digestion during feasting

A 2023 study published in Clinical Gastroenterology and Hepatology found that gastric acid secretion can fluctuate significantly depending on meal patterns and content. Whether acid reflux worsens or improves depends largely on the size and composition of meals. Smaller, balanced meals rich in fiber and probiotics can help regulate acid production, ensuring smoother digestion and less discomfort. “A well-rounded diet can do wonders for your gut health without the need for extra supplements,” says Giovanni Leonetti, Specialist General Surgeon at Cornerstone Clinic, Dubai.

Probiotics for post-feast recovery

Probiotics help rebalance the gut microbiome after rich meals, reducing bloating and supporting digestion. “They help to keep the gut balanced, reduce bloating, and support digestion, especially when your eating routine changes,” says Palija.

Studies published in the World Journal of Gastroenterology show probiotics may also help prevent constipation and acid reflux by promoting a healthier gut environment.

Natural probiotic-rich options to include in your Eid meals:

• Yogurt: Aids digestion and prevents bloating.

• Kefir: Hydrating and gut-friendly.

• Fermented veggies (like kimchi or pickles): Promote healthy bacteria.

• Buttermilk: Calms digestion and hydrates.

“Eating these not only aids in replenishing the beneficial bacteria in your gut but also helps in the smoother breakdown and absorption of nutrients,” adds Leonetti.