Eid Without Worries: 8 Smart Eating Tips to Keep Health Complications Away

March 31, 2025 | 10:18 am

TEMPO.COM, Jakarta - Eid al-Fitr is a highly anticipated occasion that brings families and loved ones together. Traditional dishes like chicken opor, rendang, ketupat, and an array of sweet treats become the highlight of the dining table.

However, for individuals with health conditions such as diabetes, hypertension, gastritis, or GERD, eating without moderation can lead to serious complications.

To fully enjoy the celebration without health concerns, adopting a balanced and mindful eating pattern during Eid al-Fitr is essential.

Why Is Managing Eating Patterns During Eid al-Fitr Important?

Fatty, high-sugar, and high-salt foods often dominate the Eid al-Fitr feast. If consumed excessively, these foods can increase blood pressure, blood sugar levels, and exacerbate gastritis and GERD symptoms.

With the right strategy, you can still enjoy favorite dishes without sacrificing your health.

Internal Medicine Specialist at Cipto Mangunkusumo Hospital (RSCM), dr. Faisal Parlindungan, Sp.PD, suggests consuming food in small but frequent portions to help control blood sugar levels and prevent spikes in stomach acid that can worsen gastritis or GERD.

Restricting salt intake and flavor enhancers is also recommended to prevent increased blood pressure.

Dr. Faisal also recommends implementing a balanced diet rich in fruits, vegetables, grains, and fish, and low in salt and fat, especially for hypertension patients.

Furthermore, it is recommended to avoid late-night eating and allow a 2-3 hour gap before bed to prevent an increase in stomach acid during sleep, especially for patients with gastritis or GERD.

How to Implement a Healthy Eating Pattern During Eid al-Fitr

1. Eat in Small Portions, but More Frequently
   Avoid consuming large meals in one sitting. Instead, opt for smaller, more frequent meals to maintain stable blood sugar levels and prevent stomach acid spikes that could worsen conditions like GERD and gastritis.

2. Reduce Salt and Flavor Enhancer Consumption
   Reducing salt consumption is crucial for hypertension patients. Use natural seasonings such as spices to add flavor without increasing the risk of high blood pressure.

3. Avoid Fried Foods
   High-fat and fried foods can slow down digestion and increase stomach acid production. Instead, choose healthier cooking methods such as steaming, boiling, or baking.

4. Limit Consumption of Spicy and Acidic Foods
   Spicy and acidic foods can irritate the stomach, aggravate gastritis, and trigger acid reflux. Try to reduce their consumption to stay comfortable throughout the celebration.

5. Monitor Sugar Intake, Reduce Sweet Cakes and Beverages
   Eid al-Fitr celebrations often feature an abundance of sweet treats and sugary drinks. However, excessive sugar intake can lead to blood sugar spikes, especially for those with diabetes. Opt for fresh fruits as a healthier alternative to enjoy natural sweetness without the risks.

6. Increase Fiber-Rich Foods
   Incorporate more vegetables and fruits into your daily meals to support overall health. These nutrient-rich foods are high in fiber, which aids digestion, promotes a healthy gut, and helps regulate blood sugar levels. Additionally, fiber keeps you feeling full longer, reducing the likelihood of overeating.

7. Avoid Late-Night Eating
   Allow at least a 2-3 hour gap before bedtime after dinner. This helps prevent an increase in stomach acid and allows time for the body to digest food properly.

8. Stay Hydrated with Water
   Drinking enough water is key to maintaining overall health. Aim for at least 8 glasses per day, and limit sugary or caffeinated drinks, which can cause fluctuations in blood sugar and blood pressure.

Managing a healthy eating pattern during Eid al-Fitr does not mean eliminating the joy of enjoying traditional celebration dishes.

By making smart food choices, managing portion sizes, and maintaining proper meal times, you can fully enjoy Eid al-Fitr while minimizing the risk of health complications. Remember, your health is a long-term investment, so choose your meals wisely!  

Following these tips will help you stay healthy and energized throughout the Eid celebration, allowing you to cherish special moments with your loved ones without worry.

ANTARA

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