Tips to Help You Maintain Good Digestive Health During Ramadan
During Ramadan, it is important to pay attention to your digestive health to avoid common issues such as indigestion, bloating, and heartburn. Here are some tips to help you maintain good digestive health during Ramadan:
Eat in Moderation: Overeating can lead to indigestion and discomfort. Focus on balanced meals that include a combination of carbohydrates, proteins, fruits, and vegetables.
Avoid Trigger Foods: Certain foods can trigger gastroesophageal reflux, leading to heartburn and discomfort. These can include spicy or greasy foods, acidic foods, and carbonated beverages. Try to eliminate or limit these foods during Ramadan.
Stay Hydrated: It is important to drink plenty of water during non-fasting hours to stay hydrated. Dehydration can affect digestion and cause constipation. Aim to drink at least 8 glasses of water between Iftar and Suhur, and avoid sugary or caffeinated drinks.
Include Fibre-rich Foods: Foods high in fibre can help prevent constipation and promote healthy digestion. Include whole grains, fruits, vegetables, and legumes in your meals to boost your fibre intake. This can also help you feel fuller for longer.
Eat Slowly: Take your time while eating and avoid rushing through your meals. Eating slowly allows your body to properly digest the food and helps prevent overeating and indigestion. Chew your food thoroughly and savour each bite.
Stay Active: Engaging in light physical activity during the non-fasting hours can help stimulate digestion and prevent constipation. Take short walks after meals or engage in light exercises to improve your digestive health.
Remember, if you continue to experience persistent digestive issues during Ramadan, it is advisable to consult a healthcare professional for personalised advice.
Suitable Food and Drinks During Ramadan
For Suhur:
- Carbohydrates (rice and bread)
- Whole grains such as barley, brown rice, and buckwheat
- Legumes
- Fruits and vegetables are high in fibre and will leave you feeling fuller and hydrated throughout the day
For Iftar:
- Foods with fast-release sugar such as dates (for diabetic patients, please consult your doctor).
- Fruits and vegetables
- Carbohydrates
- Proteins (red and white meat)
Avoid:
- Very spicy food
- Deep fried food
- Foods high in acidity
- Caffeinated beverages
- Carbonated drinks
- Drinks that contain citric acid
Besides fasting, other factors can also put you at risk for digestive problems.
These include:
- Your diet and dietary habits
- Certain medications and painkillers
- Smoking
- The presence of helicobacter pylori bacteria as it increases stomach acid production.
- Underlying medical conditions (diabetes, hypertension, heart disease, and kidney disease)
- Stress (this is when the brain sends indirect signals to the stomach to increase acid production)
