Fasting to feasting: How to make the transition during Eid without overeating and compromising your health

Eid: A time for celebration, delicious feasts and just joy.

Nevertheless, between the rich festive meals, late-night gatherings, and a sudden shift in routine, your immune system can take a hit. After a month of fasting, it’s essential to transition carefully to maintain your energy levels and keep your body strong. Here’s how to enjoy Eid while preserving your immunity and overall well-being, as explained by clinical dieticians Sharifa Khan and Priyanka Mathur, based in Dubai.

Ease into eating again: Don’t shock your system

After a month of fasting, your digestive system has adapted to a prolonged break between meals, producing less digestive enzymes and slowing down gut activity. “When you suddenly overwhelm it with rich, heavy, or highly processed foods, it can lead to bloating, acid reflux, fatigue, and sluggish digestion,” explains Khan. To keep your stomach comfortable and your energy levels stable, a gradual transition back to regular eating is key.

Start with a light-nutrient rich breakfast

·   Your first meal on Eid morning sets the tone for how your body will respond throughout the day. Instead of jumping into a feast right away:

·  Drink warm water with a squeeze of lemon or a pinch of cinnamon to stimulate digestion and rehydrate your body after a long period of reduced water intake.

·  Choose easily digestible foods like dates, fresh fruits, or yogurt, which provide natural sugars, fibre, and probiotics to gently wake up your gut.

·  Incorporate proteins and healthy fats, such as nuts, eggs, or a small serving of whole grains, to sustain energy without straining your digestion.

Avoid fried and greasy foods

·  Eid spreads are often filled with deep-fried delicacies, from samosas to spring rolls and kebabs, but consuming these in excess can cause several problems:

·  Indigestion and bloating due to high-fat content that slows down stomach emptying.

·  Acid reflux as oily foods relax the lower esophageal sphincter, leading to discomfort.

·  You might experience sudden energy crashes, as fried foods lack essential nutrients and fibre.

Instead of cutting them out completely, moderate your intake and choose healthier alternatives:

· Grilled or baked versions of your favourite dishes retain flavor without excessive oil.

· Air-frying provides a crispy texture with significantly less fat.

· Pair fried foods with fibre-rich sides, such as salads or whole grains, to aid digestion.

Keep portions moderate to avoid overloading your system

It’s tempting to indulge in a feast after fasting, but overeating can lead to digestive discomfort, sluggishness, and even nausea. Your stomach’s capacity has naturally reduced, so pacing yourself is essential:

·  Eat smaller portions and chew slowly to give your body time to recognize fullness.

· Take breaks between courses to prevent feeling overly stuffed.

·  Listen to your body—if you start feeling uncomfortable, pause and hydrate before continuing.

Balance the sweets with immunity-boosting foods

Eid desserts are one of the most anticipated parts of the celebration, and it's easy to indulge in rich, syrup-soaked sweets like kunafa, baklava, and maamoul. These treats are undeniably delicious, but excessive sugar consumption, while satisfying in the moment, can have negative effects on your health, especially when it comes to immune function and energy levels. Excessive sugar can have a significant impact on your health, especially during Eid.

Mathur explains, “It weakens your immunity by reducing the activity of white blood cells, which are crucial for fighting off infections. This makes your body more susceptible to illness, particularly after fasting when your immune system is already adjusting. Additionally, indulging in sugary treats leads to rapid spikes in blood glucose levels, followed by sharp crashes once insulin regulates it.” These energy dips can leave you feeling sluggish, irritable, and drained—not the vibe you want during the festive celebrations.

So, here’s how you can still enjoy sweets, without compromising your health. Pair sweets with protein or healthy fats, such as nuts or yogurt, to slow down sugar absorption.

Stay hydrated to avoid fatigue

Late-night socialising, heavier meals, and caffeine from coffee can leave you dehydrated, leading to fatigue and headaches. Keep your hydration in check by:

Prioritise sleep even during celebrations

Between family gatherings and celebrations, sleep often takes a backseat, but a well-rested body fights off infections better. To ensure your immune system stays strong:

 Keep moving: Don’t skip physical activity

With all the delicious food and relaxed holiday vibes, exercise might be the last thing on your mind. However, movement keeps your digestion smooth and your immunity strong. Try to:

Manage stress to keep your immunity in check

While there’s much joy in the air, the rush of preparations, hosting guests, and social commitments can be overwhelming. Stress weakens the immune system, so don’t forget to: