Eid al-Fitr: A healthy way to break the fast

By Maritza Moulite, CNN

Updated 1651 GMT (0051 HKT) June 14, 2018

This week brings the end of the holy month of <a href="http://edition.cnn.com/videos/world/2016/06/05/what-is-ramadan-ts-orig.cnn">Ramadan</a>, a 30-day fast practiced by many of the 1.8 billion Muslims living worldwide. The end of the fasting period is celebrated with the feast day of Eid al-Fitr. <br />But after prolonged periods of fasting, some strategic eating may prove beneficial in order to enjoy the multitude of food on offer. Two top nutrition experts share their health tips to help those celebrating make the most of the delicious feast.

Photos: A perfect feast to break the fast

This week brings the end of the holy month of Ramadan, a 30-day fast practiced by many of the 1.8 billion Muslims living worldwide. The end of the fasting period is celebrated with the feast day of Eid al-Fitr.
But after prolonged periods of fasting, some strategic eating may prove beneficial in order to enjoy the multitude of food on offer. Two top nutrition experts share their health tips to help those celebrating make the most of the delicious feast.

Hide Caption

1 of 13

In some places a typical Eid morning might begin with a plate of sheer khurma, a vermicelli and milk pudding spiced with cardamom and cinnamon. Starting the day with a small breakfast is a good idea, says Courtney Ferreira, a Clinical Nutritionist at the <a href="http://umm.edu/" target="_blank">University of Maryland Medical Center</a>. The key is to go slowly no matter how tempting big plates of food may seem.

Photos: A perfect feast to break the fast

Go slowly – In some places a typical Eid morning might begin with a plate of sheer khurma, a vermicelli and milk pudding spiced with cardamom and cinnamon. Starting the day with a small breakfast is a good idea, says Courtney Ferreira, a Clinical Nutritionist at the University of Maryland Medical Center. The key is to go slowly no matter how tempting big plates of food may seem.

Hide Caption

2 of 13

Resistance may be a battle, but avoid indulging all at once."It's better to eat little portions at a time than fill yourself up all at once," Ferreira said. "Make sure you're listening to your body. ... Being aware of what you're eating is almost more useful for people than what exact foods to eat."

Photos: A perfect feast to break the fast

Eat little and often – Resistance may be a battle, but avoid indulging all at once."It's better to eat little portions at a time than fill yourself up all at once," Ferreira said. "Make sure you're listening to your body. ... Being aware of what you're eating is almost more useful for people than what exact foods to eat."

Hide Caption

3 of 13

Gastrointestinal problems such as bloating can be avoided by sticking to small portions. "You can have some GI distress when you're eating that much, especially when you're not used to it," Ferreira said. "Eat a variety, but keep your quantities small. That will just help you prevent that uncomfortable fullness."

Photos: A perfect feast to break the fast

The art of small portions – Gastrointestinal problems such as bloating can be avoided by sticking to small portions. "You can have some GI distress when you're eating that much, especially when you're not used to it," Ferreira said. "Eat a variety, but keep your quantities small. That will just help you prevent that uncomfortable fullness."

Hide Caption

4 of 13

Though sweets such as baklava are an important (and delicious) part of the feast, be sure to go easy on them. "After doing a lot of fasting, if you're putting that much sugar into your body, it can make you feel ill and nauseous from the high blood sugar. ... It's just not the best for your body to have those crazy surges," Ferreira said.

Photos: A perfect feast to break the fast

Easy on the sugar – Though sweets such as baklava are an important (and delicious) part of the feast, be sure to go easy on them. "After doing a lot of fasting, if you're putting that much sugar into your body, it can make you feel ill and nauseous from the high blood sugar. ... It's just not the best for your body to have those crazy surges," Ferreira said.

Hide Caption

5 of 13

Whether you eat baklava, roti john or lalmohan, diversifying food intake is key for a balanced diet. Experts advise making sure to get enough protein, carbohydrates, fresh fruit and vegetables throughout the day to keep your body happy.

Photos: A perfect feast to break the fast

Embrace diversity – Whether you eat baklava, roti john or lalmohan, diversifying food intake is key for a balanced diet. Experts advise making sure to get enough protein, carbohydrates, fresh fruit and vegetables throughout the day to keep your body happy.

Hide Caption

6 of 13

"Fruits and vegetables, those are going to provide you with minerals you've missed out on," Ferreira said. She highlights that people don't need to take vitamins if they go back to eating a healthy diet in the weeks after the feast.

Photos: A perfect feast to break the fast

Remember your veg – "Fruits and vegetables, those are going to provide you with minerals you've missed out on," Ferreira said. She highlights that people don't need to take vitamins if they go back to eating a healthy diet in the weeks after the feast.

Hide Caption

7 of 13

Fasting during Ramadan also involves no drinking during daylight hours, so the body can have some hydration to catch up on during Eid celebrations. "As well as enjoying delicious dishes, remember to keep drinking fluids throughout the day to stay hydrated," Ferreira said.

Photos: A perfect feast to break the fast

Get back to normal – Fasting during Ramadan also involves no drinking during daylight hours, so the body can have some hydration to catch up on during Eid celebrations. "As well as enjoying delicious dishes, remember to keep drinking fluids throughout the day to stay hydrated," Ferreira said.

Hide Caption

8 of 13

Over the month of Ramadan, good bacteria have been growing in your gut, according to Tim Spector, author of "<a href="http://www.tim-spector.co.uk/" target="_blank">The Diet Myth</a>" and professor at <a href="http://www.kcl.ac.uk/index.aspx" target="_blank">Kings College London</a>. "A fast is a good way of regenerating your microbes, so that will increase certain beneficial species that you want to keep going through the times when you're not fasting," he said.

Photos: A perfect feast to break the fast

Keep the good bacteria – Over the month of Ramadan, good bacteria have been growing in your gut, according to Tim Spector, author of "The Diet Myth" and professor at Kings College London. "A fast is a good way of regenerating your microbes, so that will increase certain beneficial species that you want to keep going through the times when you're not fasting," he said.

Hide Caption

9 of 13

One type of microbe, akkermansia, is particularly helpful. "It comes out during fasting periods, and because it has no food to feed off, it actually nibbles away at your gut lining," Spector said. Fear not -- this is a good thing. "It tidies it up," he said.

Photos: A perfect feast to break the fast

Bacterial cleansing – One type of microbe, akkermansia, is particularly helpful. "It comes out during fasting periods, and because it has no food to feed off, it actually nibbles away at your gut lining," Spector said. Fear not -- this is a good thing. "It tidies it up," he said.

Hide Caption

10 of 13

During a feast, Spector recommends eating probiotics such as cheese and yogurt as well as polyphenol-rich foods including artichokes, leeks, onions, red berries and extra virgin olive oil, which provide energy for the now-abundant levels of good bacteria in your gut.

Photos: A perfect feast to break the fast

Energize your bacteria – During a feast, Spector recommends eating probiotics such as cheese and yogurt as well as polyphenol-rich foods including artichokes, leeks, onions, red berries and extra virgin olive oil, which provide energy for the now-abundant levels of good bacteria in your gut.

Hide Caption

11 of 13

After a month of fasting, it will take some time for your body to adjust to a normal diet. Ferreira explains that it's also best to get back to normal eating habits the day after the feast, so nutrients can be replenished regularly over the following weeks.<br />"Most people return to their normal state within two to four weeks. ... It depends on your age [and] your medical condition, how quickly your body will bounce back," she said.<br />

Photos: A perfect feast to break the fast

Getting back to normal – After a month of fasting, it will take some time for your body to adjust to a normal diet. Ferreira explains that it's also best to get back to normal eating habits the day after the feast, so nutrients can be replenished regularly over the following weeks.
"Most people return to their normal state within two to four weeks. ... It depends on your age [and] your medical condition, how quickly your body will bounce back," she said.

Hide Caption

12 of 13

Photos: A perfect feast to break the fast

Although it's important to eat healthy, the main thing to remember on a celebration day like Eid al-Fitr is to have fun. "People should enjoy themselves! It's a tradition. They want to have a good time," Ferreira said.
You now have your tips -- go out and celebrate!

Hide Caption

13 of 13

Story highlights

Dietitians recommend eating small portions every three to four hours to avoid issues like bloating
Loading up on sugar after a fast can make you sick and nauseated, experts say

(CNN)For the world's 1.8 billion Muslims, Thursday and Friday mark the conclusion of Ramadan, a 30-day period that requires participants to abstain from eating and drinking between sunrise and sunset.

The end of Ramadan is ushered in by Eid al-Fitr, a one- to three-day celebration abounding with culinary treats including sweet dishes like baklava and sheer khurma as well as more savory roti john and beef rendang.

Though some people may be tempted to overeat, experts suggest taking it slow to avoid bloating and other gastrointestinal issues.

Ramadan Fast Facts

Slow and steady

"I recommend you definitely slowly transition into your regular eating pattern," said Rahaf Al Bochi, a registered dietician and media spokeswoman for the Academy of Nutrition and Dietetics in the United States. "Your stomach is going to be smaller, so you're not going to be able to eat as much right away. You want to slowly honor your hunger and fullness and eat smaller portions throughout the day."

Al Bochi, who is also owner of Olive Tree Nutrition in Atlanta, advises that starting Eid al-Fitr by drinking water and eating a date, like the Prophet Muhammad did when breaking a fast, will provide fiber, natural sugar, potassium, magnesium and the boost of energy the body needs after fasting.

Nour Zibdeh, a nutritionist in northern Virginia, typically eats almonds with her dates for an extra dose of protein to break her fast.

Zibdeh likens Eid to indulgent holidays like Christmas and Thanksgiving and thinks it is unrealistic to adhere to a strict diet.

Muslims celebrate Eid al-Adha festival

"If there's a special dessert that is traditionally served and you emotionally associate it with the holiday, have it," Zibdeh said. "But you don't have to have every single thing that is in front of you. Moderation is going to be really key, listening to your body and trying to stay in tune with your body."

Drinking water is vital in preventing dehydration after an extended period of fasting, particularly as some observers would have gone up to 17 hours without quenching their thirst each day.

Experts also highlight the importance of diversifying food intake to get the proper nutrients.

"Fruits and vegetables, those are going to provide you with minerals you've missed out on," said Courtney Ferreira, a clinical nutritionist at the University of Maryland Medical Center. Taking vitamins is unnecessary if people return to a healthy diet after Eid, she said.

Social eating

Another healthy eating strategy is planning to have meals at social gatherings where food will inevitably be served and taking breaks in between, Zibdeh said. Taking three- to four-hour breaks between meals will aid the digestive system in pushing any bacteria or waste from the top of the gastrointestinal tract to the bottom.

"I'm invited to a brunch from 11 a.m. to 2 p.m., and I know my friend is going to be serving Pakistani-style brunch. ... I would personally wake up in the morning, have a cup of coffee, maybe one date, have prayer," Zibdeh said. "I'm not going to have breakfast at home because I'm anticipating this meal and I want to enjoy it with my friends. I have another party at 6 p.m., and I will make sure I drink water, make sure I take the kids out, but I probably won't have another meal until the evening."

Follow CNN Health on Facebook and Twitter

See the latest news and share your comments with CNN Health on Facebook and Twitter.

Going to the grocery store and meal planning can help keep you from reaching for more convenient but unhealthy foods, said Nazima Qureshi, a Toronto-based dietitian. Qureshi also does not place any restrictions on Eid and bakes cheesecakes infused with traditional flavors like baklava and gulab jamun to share with family and friends.

After that first day of Eid, however, many nutrition experts consider the end of Ramadan to be a chance to start over and make better dietary decisions.

"A lot of people are surprised to see they've gained weight, but that's because they've been eating a lot during the non-fasting hours," Qureshi said. "If you haven't been watching what you eat, you might find yourself feeling very sluggish and tired. It's a good time to reset and get back into focus."

But instead of feeling bad or beating yourself up, use this as a starting point, Qureshi said. "Coming out of Ramadan is a great time to set goals and resolutions to have a healthier lifestyle."