This Is Why You Shouldn’t Overeat This Hari Raya, According to a Doctor

From dirty looks to tummy pains, here are all the reasons why you should skip overindulging this Hari Raya—as told by a medical professional.

Eid is officially upon us! In Malaysia, Hari Raya is as much about keeping traditions and culture alive through food as it is about joy, forgiveness, and togetherness. So, as the Holy month of Ramadan comes to an end, we’ll all be ringing in the festive spirit, bringing together our loved ones over a generous spread of traditional dishes. 

As such, when you go from door to door making your rounds at open houses this year, a little indulgence is in order. After all, what is Raya without rendang, lemang, and kuah kacang? That said, like all the best things in life, moderation is key.

It’s tempting to stuff yourself silly over this coming week, but for the sake of your body, we urge you to exercise a little restraint—and we have it on good authority that it’ll be worth it in the long (and short!) run.

Ahead, Dr Deborah Chew Chia Hsin, the Consultant Gastroenterologist and Hepatologist at Sunway Medical Centre Velocity (SMCV), shares her insights into the dos and don’ts of indulging in this year’s Hari Raya spread.

Just because you can, doesn’t mean you should

After a month of puasa, the temptation to eat everything and anything in sight is, well, understandable. However, Dr Chew explains that bingeing can and probably will cause acute issues with your digestion. While feasting is central to Eid, repeated heavy meals in short intervals can place significant strain on your digestion. 

Dyspepsia, commonly known as indigestion, affects an estimated 15 to 25 percent of Malaysians, making it one of the most common gastrointestinal complaints nationwide. And, according to Dr Chew, festive periods regularly coincide with an uptick in dyspepsia and upper abdominal symptoms like bloating, early satiety, acid-related burning in the upper abdomen, nausea and excessive belching. This doesn’t necessarily mean there is an underlying medical issue at hand (sometimes, overeating really is the be-all and end-all of your gastro issues). Still, there’s no doubting that if you do have underlying issues, they will be exacerbated by bingeing.

“Many people attribute upper GI symptoms and discomfort to simple overeating, but symptoms that persist or recur may indicate an underlying condition that warrants evaluation,” Dr Chew says. “When underlying sensitivity already exists, repeated heavy meals can amplify your symptoms significantly.”

“The stomach continuously produces acid to digest food. When gastric emptying slows, or when the stomach becomes overly sensitive to normal stretching after a meal, patients may experience discomfort even if scans or endoscopy show no visible abnormality,” she explains. “This heightened sensitivity means that even normal amounts of acid or stomach stretching may be perceived as pain, burning, or discomfort.”

It’s always the usual suspects…

What is the best part about Raya food? Unequivocally, it’s the rich textures and mouth-watering flavours infused in our traditional dishes. In moderation, these dishes are a well-deserved treat for the taste buds, but in excess, especially over the course of several days, they can have dire consequences on your stomach.

It doesn’t help that almost every single traditional dish we have is packed with punchy spices and delicious fats—absolute kryptonite for our gut health. “Fat is one of the strongest physiological inhibitors of gastric emptying,” shares Dr Chew. “Coconut milk-based dishes such as rendang prolong the time food remains in the stomach, leading to that bloated and overly full sensation.” 

“Spicy foods contain compounds such as capsaicin, which activate receptors responsible for sensing heat and pain,” she adds. “Also, when you pile on sweet desserts and sugary drinks, you also add to this digestive burden by increasing osmotic load. Carbonated drinks also introduce excess gas that worsens bloating.”

Don’t take it lying down!

So, the feasting got ahead of you—that’s fine. At least you’re not going to make it worse by staying sedentary and/or taking naps immediately after your meal…right? Indeed, unfortunately, your post-makan rituals may be making it all worse for you.

“After a large festive meal, lying down can slow digestion and increase reflux of stomach contents into the oesophagus, which heightens burning, bloating, and discomfort,” Dr Chew notes. “It is recommended to wait at least two to three hours after eating before lying down or going to bed to allow the stomach to empty sufficiently.”

“These effects are cumulative,” she elaborates. “One heavy meal may not cause significant discomfort, but repeated indulgence combined with poor post-meal habits over several days can overwhelm normal gastric function.”

And when you just can’t help yourself…

Fortunately, any festive binging-related indigestion is usually temporary, so waiting it out and giving your body a breather for a few hours or days will usually do the trick to subside any discomfort. 

“Prevention remains the most effective strategy during festive periods. Practise portion control, pace your meals and allow adequate time between heavy dishes,” Dr Chew advises. 

“Probiotics may benefit selected individuals, particularly those prone to bloating, by supporting gut balance during sudden dietary changes,” she continues. “Also, remember that while festive indulgence is part of the celebration, awareness and moderation are what sustain long-term digestive comfort. After all, the festive season is about connection, not overconsumption. Listen to your body. Moderation allows you to celebrate comfortably and avoid turning joy into discomfort.”

Disclaimer: If you find that your symptoms persist beyond two to three weeks, they get worse, or they progress to warning signs like weight loss, anaemia, black stools, vomiting or difficulty swallowing, you should seek professional medical advice ASAP. 

And, on that note, Selamat Hari Raya and happy (responsible) feasting!

For more body and wellness reads like this, click here.