وَكُلُوا وَاشْرَبُوا وَلَا تُسْرِفُوا ۚ إِنَّهُ لَا يُحِبُّ الْمُسْرِفِينَ
Wa kulū wash-rabū wa lā tusrifū, innahū lā yuḥibbul musrifīn
“Eat and drink, but do not be excessive. Indeed, He does not love those who commit excess.” (Surah al-A‘raf 7:31)
Islam does not forbid enjoyment of food. It sets a boundary: avoid excess. This instruction becomes more relevant during Ramadan. After hours of fasting, hunger is real. The desire to eat freely at iftar (sunset) feels justified. But the Qur’an reminds believers that self-control should not disappear once the fast ends.
Fasting trains discipline. Iftar should reflect that discipline, not cancel it.
What happens to your body at iftar
After 12 to 15 hours without food, your blood sugar is low, and your digestive system has slowed down. When a large, heavy meal is consumed quickly, especially one rich in fried foods, refined carbohydrates and sugary drinks the body reacts immediately.
Rapid blood sugar changes
The World Health Organisation advises limiting free sugars in the diet because high intake increases the risk of weight gain and metabolic disorders. Even in Ramadan, the body responds to sugar in the same way it does outside Ramadan.
Digestive strain
An empty stomach is sensitive. Overloading it with large portions can lead to bloating, discomfort and acid reflux. Heavy meals, especially those high in fat, take longer to digest. As digestion becomes the body’s priority, you may feel sluggish or sleepy.
According to the National Health Service, eating large meals late at night can disrupt digestion and interfere with sleep. Since iftar naturally happens in the evening, portion control is very important.
Sleep and next-day energy
When you eat excessively at night, your body remains active digesting food while you attempt to sleep. Deep sleep may be reduced. Poor sleep affects hormone balance, mood and concentration.
That impact is often felt the next day. Suhoor becomes harder. Daytime energy drops. Irritability increases. The fast feels heavier, not lighter.
Many people assume Ramadan fatigue is unavoidable. In reality, eating habits at iftar play a major role.
The spiritual perspective
Ramadan is not just about skipping lunch. It is about building restraint. Hunger teaches patience. Waiting teaches gratitude. Choosing moderation at iftar strengthens that lesson.
The Prophet Muhammad (peace be upon him) broke his fast simply, often with dates and water. His approach was balanced.
The cycle of overeating
Excess at iftar can make:
•You feel overly full and uncomfortable.
•Taraweeh becomes physically difficult.
•Sleep quality decreases
•Cravings increase at the next iftar.
A balanced approach to iftar
Moderation does not mean restriction. It means structure.
Begin gently. Break your fast with dates and water. This restores blood sugar gradually.
Pause before the main meal. Praying Maghrib allows your body time to adjust.
Start light. Salad prepares the stomach for heavier foods.
Limit sugary drinks. Natural sugars from dates are usually sufficient.
Stop before discomfort. Feeling satisfied is different from feeling stuffed.
Small adjustments protect both your health and your worship.
Returning to the Qur’anic principle
“Eat and drink, but do not be excessive.” Ramadan provides the perfect opportunity to practise it. Scientific guidance supports the same message: balanced meals, controlled sugar intake and moderate portions improve digestion, sleep and energy levels.
Moderation allows the body to recover properly and the heart to remain focused on worship.
