After celebrating Eid al-Fitr with joy, gathering with family, and indulging in festive dishes like opor ayam, rendang, sambal goreng, and ketupat, many of us may start to experience discomfort, feeling bloated, an upset stomach, sudden weight gain, or unusual fatigue. These symptoms could be signs that the body is adjusting to an imbalanced diet during the holiday.
A sudden change in the type and amount of food, especially those high in fat and sugar, can significantly affect the body’s metabolism.
According to Riani Witaningrum, a dietitian at the UGM Faculty of Medicine, Public Health, and Nursing (FK-KMK UGM), this condition is common but should be addressed promptly.
She explained that a balanced nutrition principle involves consuming the right amount of daily calories, including macronutrients and micronutrients.
When one macronutrient, like saturated fat or simple carbohydrates commonly found in festive meals, is consumed excessively, the body’s metabolic system can be disrupted.
“Blood sugar, insulin, and cortisol levels are bound to spike,” she said.
Blood sugar increases due to enhanced glucose production in the liver, a trend lasting up to five days. Even within a single day, insulin resistance may rise and only start to normalize after three days.
While a healthy body may still cope, elevated cortisol levels can lead to fat accumulation, hypertension, and inflammation, risk factors for metabolic syndrome, type 2 diabetes, and stroke.
Hormonal imbalances aren’t the only concern; digestive issues often arise post-Eid.
Sudden shifts in eating habits and low fiber intake from fruits and vegetables can result in dyspepsia, bloating, or constipation.
High-fat and spicy foods stimulate gastric acid secretion, while changes in eating patterns and dehydration trigger slower bowel movements.
“These are all signals your body wants you to pay attention to,” Witaningrum noted.
Returning to the basics of balanced eating is crucial to restore metabolic balance. Following the Ministry of Health’s Isi Piringku (My Plate) guideline, an ideal meal plate should consist of half vegetables, fruits, and half staple foods and proteins.
Regular mealtimes are also important to stabilize blood sugar and support digestion. Three main meals and two to three healthy snacks per day, along with appropriate energy distribution, are recommended.
“Physical activity is also vital. Light exercise for 20-30 minutes a day helps regulate digestion, improve insulin sensitivity, and support overall metabolism,” she added.
Witaningrum advised avoiding overly spicy, acidic foods or consuming them in large portions at once.
During this transition period, simple carbohydrates like white rice and ketupat should be limited and replaced with complex carbs such as brown rice, whole grains, and vegetables.
Likewise, saturated fat sources such as coconut milk, margarine, and palm oil should be reduced in favor of unsaturated fats like olive oil and avocado.
She recommends keeping saturated fats under 7% of daily calorie intake, with polyunsaturated and monounsaturated fats at 10% and 20%, respectively.
“Cholesterol intake should also be under 200 mg per day. Those with lactose intolerance should avoid dairy and carbonated drinks, which can worsen acid reflux,” she advised.
Recently, many people, especially the younger generation, have turned to detox plans or extreme diets after Eid.
But Witaningrum warned that extreme diets carry significant risks if done without medical supervision.
Low-carb, low-fat, or very low-calorie diets can lead to side effects such as bone mass loss, increased uric acid, and micronutrient deficiencies. In the long run, they may raise the risk of heart disease and cancer due to increased inflammation.
She emphasized that healthy individuals should not practice such diets without medical indications.
Even vitamin supplements, often seen as a quick fix, can cause digestive issues if overused. Instead of following trends, Witaningrum recommends a consistent, evidence-based, healthy lifestyle.
“Prevention is better than a cure, and staying healthy is far more affordable than treating illness later,” she said.
A healthy lifestyle shouldn’t feel burdensome. The expert encourages people to live it with confidence, joy, and peace of mind without falling for fleeting trends or FOMO (fear of missing out).
Finally, she stressed that healthy living is about more than food: it is also about adequate hydration, regular exercise, enough sleep, and effective stress management.
With small yet consistent steps, post-Eid dietary recovery can be a springboard toward a healthier and more balanced life.
After the festive meals and heartfelt forgiveness, now is the time to make peace with your body, give it a chance to recover, and strengthen it for the days ahead.
Author: Triya Andriyani
Post-editor: Lintang Andwyna
Images: Freepik