Why people should avoid overeating after fasting – Experts
Senior public health and nutrition experts have cautioned those engaging in dusk-to-dawn fasting not to consume certain foods after breaking their fast to avoid jeopardising their health.
They advised those fasting to prioritise the intake of essential nutrients for their bodily functions.
The experts warned against overeating and taking acidic foods or drinks on empty stomachs at the point of breaking fast.
The experts also urged those who are living with certain health conditions, including diabetes and hypertension to consult their doctors before engaging in fasting.
Aside from those who are hypertensive and diabetic, the experts also advised those who are currently placed on drugs for various medical conditions not to abandon the timing of their medications because of fasting, adding that it could lead to the deterioration of their health.
Prof. Beatrice Ogunba
Speaking exclusively with PUNCH Healthwise, a Professor of Public Health Nutrition at Obafemi Awolowo University, Beatrice Ogunba, said during fasting, the body primarily relies on fats and proteins for energy after initial carbohydrate stores are depleted.
According to her, key nutrients needed include proteins for glucose production, fats for energy, and certain vitamins and minerals to prevent deficiencies.
The don explained that while food should be consumed from different food groups, food for energy is very important.
The public health nutrition expert listed overeating, poor food choices, dehydration and neglect of individual needs as common nutritional mistakes people make during fasting.
She said, “Overeating or eating all the missed meals for dinner can result in excessive calorie intake and can lead to excessive weight gain. Be intentional and focus on nutrient-dense foods rather than high-calorie foods.
“Poor food choices; like eating junk food will result in low consumption of fibre rich foods. Also, be mindful of your health before jumping into fasting. Consult with your doctor before fasting if there is any health condition that is being managed.”
On choices of food for pre-dawn meals, Ogunba said, “Energy-giving food that is your preference can be consumed. Aim for a balanced intake of carbohydrates, proteins, and healthy fats in each meal.
“High-sugar foods should be avoided as it can cause rapid spikes and crashes in blood sugar, leading to energy fluctuations and fatigue.
“Caffeine can provide a temporary energy boost, but can also lead to crashes and disrupt sleep, which contributes to fatigue. Many processed foods contain high levels of sodium, which can lead to dehydration.”
On healthiest foods to break the fast with, the don said, “Choose foods that are easy to digest and that replenish fluids. Soft foods, yam pottage, soft swallows, rice, pap, moinmoin, and boiled ripe plantain among others. Incorporate fruits and vegetables to the meals
“To properly stay hydrated during fasting hours, people fasting should drink plenty of water, particularly during the non-fasting hours or unsweetened beverages. Tigernut milk, zobo, and smoothies are some examples.
“Individual needs like age and health status should be considered during fasting. People with health conditions should consult their doctor and dietitian before fasting. They can get personalized nutrition plans from a dietitian.”
Dr Mojirola Fasiku
On her part, a Consultant Public Health Physician at the University of Ilorin Teaching Hospital, Dr Mojirola Fasiku, urged those who are on medications to be careful as regards fasting.
“Religious teachings often provide exemptions for individuals with health conditions, and people should not fast if it will harm them. Some individuals, particularly those with chronic illnesses like diabetes or hypertension, should consult their doctors before fasting.
“One common mistake is adjusting medication schedules inappropriately. For example, if a person is supposed to take medication twice daily (12 hours apart), they should not take both doses at once just to accommodate fasting. Doing so can be dangerous, especially for people with diabetes or high blood pressure.
“Regarding food, individuals should avoid eating acidic foods on an empty stomach when breaking their fast. Proper hydration is also crucial, as some people do not drink enough water after breaking their fast,” the consultant said.
She also advised people observing fasting to avoid getting dehydrated by working under the sun for longer hours.
“People should avoid working under the sun for long periods. Engaging in strenuous activities, such as playing football under the sun while fasting, will increase dehydration risk.
“Additionally, people should stay in cool areas when possible and avoid wearing dark-colored clothing, as it absorbs heat and increases the likelihood of dehydration,” Fasiku said,
She, however, urged individuals with conditions like diabetes or hypertension to consult their physicians before deciding to fast.
“It is crucial to individualise treatment based on the person’s specific case. If a doctor determines that a person should not fast, they should follow medical advice. If fasting is permitted, the doctor may adjust their medication schedule accordingly.
“Each case is different, so there is no one-size-fits-all approach. Consulting a physician will help determine the best course of action,” the public health expert said.
