Pınar Sökülmez Kaya, faculty member in the Department of Nutrition and Dietetics at Ondokuz Mayıs University (OMU), stated that starting to eat too quickly at iftar after a full day of fasting may lead to sudden spikes in blood sugar, fluctuations in blood pressure, heart rhythm problems, and digestive issues such as indigestion and bloating. She noted that instead of consuming foods rapidly within half an hour, meals should be eaten calmly and spread over approximately 2.5 hours.

Prof. Dr. Pınar Sökülmez Kaya from the Faculty of Health Sciences, Department of Nutrition and Dietetics at OMU emphasized that fasting individuals who consume food quickly and uncontrollably at iftar during Ramadan may experience sudden increases in blood sugar, blood pressure fluctuations, and heart rhythm disturbances. Stating that remaining hungry throughout the day slows the basal metabolic rate, Prof. Dr. Kaya said, “When the body does not receive nutrients, it tries to conserve energy by reducing its expenditure. If one eats insufficiently at suhoor and then consumes food rapidly and in excessive amounts at iftar due to prolonged hunger, sudden increases in blood sugar, heart rhythm disorders, or subsequent hypoglycemia attacks may occur. Blood sugar may rise suddenly and then drop rapidly. Therefore, the three-meal nutrition pattern recommended for healthy living should be distributed in a balanced way between suhoor and iftar during Ramadan.”

“Suhoor should be adequate and balanced”

Emphasizing that Ramadan is an important period of physical and spiritual purification for the Muslim world, Prof. Dr. Kaya noted that nutrition plays a critical role during this time and that individuals with chronic conditions such as cardiovascular disease, diabetes, and cancer should be especially cautious. “If individuals with such conditions choose to fast for religious reasons but do not pay sufficient attention to nutrition, they may face serious health problems. Eating adequately and in a balanced way at suhoor helps maintain a feeling of fullness throughout the day, prevents excessive drops in blood sugar, and reduces problems such as stomach sensitivity, gas, and bloating. It also helps individuals cope better with hunger and thirst during long summer days. During iftar, beverages such as milk, kefir, and ayran, as well as traditional options like compote juice and lemonade, can be preferred. These drinks help reduce thirst and contribute to meeting fluid needs,” she said.

“A 20-minute walk after iftar supports digestion”

Prof. Dr. Kaya added that weight gain commonly observed during Ramadan is associated with a slowed metabolism and excessive intake at iftar. “Starting to eat too quickly at iftar after a full day of fasting may lead to sudden increases in blood sugar, fluctuations in blood pressure, heart rhythm problems, and digestive issues such as indigestion and bloating. A healthier approach is to begin iftar with a sip of water, followed by a few olives and some cheese, then pause for 5–10 minutes before moving on to soup and other dishes. Instead of consuming foods rapidly within half an hour, it is recommended to spread the meal calmly over approximately 2.5 hours. During this process, vegetable dishes, salads, soups, and whole grains should be preferred; when consuming meat, boiling, baking, or grilling methods should be used instead of frying. Light walks of 20–25 minutes after iftar help ease digestion and support weight control. At suhoor, including protein sources such as eggs, milk, and yogurt, as well as fiber-rich foods, and avoiding fatty and heavy meals will both prolong satiety and prevent digestive problems,” she concluded.