Feast with Confidence: Tackling Digestive Challenges During Hari Raya

Hari Raya Aidilfitri is a special day for Muslims everywhere, marking the end of Ramadan. In Malaysia, Raya is not just a one-day event; It's a month-long festival with various gatherings and open houses. What makes it unique is that everyone, regardless of race and religion, looks forward to this joyous occasion.

Of course, celebrations wouldn't be complete without delicious food, and Aidilfitri is a delightful food fest, featuring signature dishes like rendang, ketupat, lontong , satay and lemang . What better way to connect with loved ones than sharing a plate of rendang and steaming hot lemang while catching up right?

However, maintaining a healthy eating habit can be quite challenging during festivals and many tend to overeat, perhaps to make up for fasting during Ramadan [1] . Overindulging during Raya can sometimes give rise to digestive issues such as stomach upset, indigestion, heartburn, diarrhea, and constipation [2] .

To ensure we fully enjoy the festivities without any discomfort, here are some helpful tips to navigate and alleviate digestive issues during Hari Raya.

Tips to Tackle Digestive Discomforts This Hari Raya

Avoid Visiting On Empty Stomach

With so many open house invitations to fulfill, it's really easy to overindulge. Have a bite before you visit so you won't arrive there feeling hungry and are less likely to overeat. It can be as light as a piece of fruit or a tuna sandwich. Fruits are a good source of fiber for lasting fullness, while tuna sandwiches provide protein to satisfy your appetite.

Drink A Glass Of Water Before Eating

Drink plain water or sugar-free beverages before eating, allowing yourself five to 10 minutes before starting your meal. Staying hydrated is essential during Hari Raya, especially when you might be consuming food high in salt and sugar. Drink plenty of water throughout the day to keep yourself hydrated and avoid overeating. Also, remember to avoid sugary and carbonated drinks as they can lead to bloating and add unnecessary calories to your diet.

Watch Your Portion

Take smaller portions instead of loading up your plate with too much food at once. Using a smaller plate is also a useful tip to trick your mind into feeling satisfied with less, allowing you to enjoy a variety of dishes without overeating.

Eat Slowly

Did you know that our brain takes about 20 minutes to notice that our stomach is full [3] ? When we eat too fast, we take in too many calories before we realize we've eaten enough. So, take time to chew slowly and savor each bite. Doing this can also help to minimize bloating.

Go Easy on Greasy, Spicy, and Rich Foods

Greasy, spicy, or fatty foods can cause heartburn by slowing down digestion and increasing stomach acid production  [4] . We're not saying don't eat them but eat in moderation. These foods are undeniably delicious but they can be high in calories and unhealthy fats.

Overindulging can also lead to digestive discomforts, such as indigestion, heartburn, bloating, and constipation [5], especially if you already have pre-existing gastric conditions.

Choose High Fiber Foods To Avoid Constipation

It doesn't help that festivitie foods are generally a lot richer in simple sugars and fats (from butter, oil, or santan) and very low in fiber. Hence, it is common for people to experience constipation during the Hari Raya season. To avoid this, we should prioritize foods that are high in fiber such as:

• Choose fruits instead of sweet and fatty delicacies
• Add extra vegetables to your lontong
• Enjoy 5 pieces of cucumber for every stick of satay you eat

Adequate fiber intake and staying hydrated can help to prevent constipation. However, if constipation persists, it might be helpful to consider probiotics and bowel regularity support .

Incorporate Digestive Support Supplements

Despite our efforts to be careful and avoid foods that may cause issues, there are times when our digestive system acts independently. That's when taking the supplement can help relieve discomfort and improve digestion.

Digestive enzymes help our bodies break down food so we can absorb nutrients better. Even though our bodies make these enzymes naturally, factors like stress and unhealthy eating can slow them down. Many people use them for issues like acid reflux, gas, bloating, and diarrhea [6].

For those with pre-existing gastric conditions such as heartburn, acid reflux, or gastritis, taking medications such as antacids helps neutralize stomach acid and gives temporary relief. On the other hand, it might help to incorporate a supplement to restore spleen and stomach harmony which is essential for gastric and digestive functions.

Happy Tummy This Hari Raya

There you have it!

We hope these tips can help you maintain a balanced and mindful approach to feasting during this festive season to avoid digestive discomforts. Let's make this Hari Raya a time of joy, connection, and good health for all.

Hello Hari Raya Aidilfitri, Maaf Zahir and Batin!