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Published on: 13th March 2024
Medically reviewed by: Medical Director at First Response Healthcare
Medically reviewed by: Medical Director at First Response Healthcare
Fasting Muslims may experience stomach problems during Ramadan because of the changes in their diet and because of the changed food schedule and timings. Fasting in Ramadan has many health benefits, but if a healthy diet during Ramadan is not followed, it can lead to digestive problems and other health issues.
The common stomach problems during Ramadan that most people experience include acidity or heartburn and indigestion. These stomach problems during Ramadan occur because of sudden overeating after a long period of fasting, or because of consumption of large amounts of fatty and spicy foods. During Ramadan, most doctors have patients with common ailments such as Gastroesophageal Reflux disease (GERD), in which food flows back up from the stomach into the esophagus, and gastritis, which is when the stomach lining gets inflamed. To stay healthy during fasting intake of healthy Ramadan foods may help with such common ailments.
However, it is possible to avoid these stomach problems during Ramadan by sticking to healthy diet during Ramadan. Having healthy food for Ramadan will not just help you avoid digestive and stomach issues but it can also help your body gain all the health benefits of fasting.
Here Are Some Tips for Healthy Diet During Ramadan That You Should Keep in Mind:
1. Prioritize Drinking Ample Water Throughout the Day
Hydration is very important during fasting. Not only does it aid digestion, but it also helps with other common health problems associated with long-term fasting, such as constipation, headaches and back pain. Hydrating yourself can be difficult when fasting during Ramadan because of the limited drinking hours. To avoid stomach problems during Ramadan, you need to consume about 35 ml for 1 kg of body weight. You can split this into Suhoor and Iftar. Have ⅓ of this quantity in Suhoor and the rest during Iftar. When you break your fast, drink water in small sips to make it easier for your body to absorb it. You should also avoid having fruit juices and smoothies. Avoiding carbonated drinks can also help since they are high in sugar and gas can cause bloating. Avoiding caffeine can also help as it is a diuretic, which can cause you to go to the bathroom more often and lead to dehydration. Consuming caffeine on an empty stomach can also cause stomach cramps and diarrhea.
2. Avoid Overeating and Opt for Balanced, Fiber-rich Meals
Not overeating can be difficult if you haven’t eaten all day, but suddenly breaking your fast with a large meal can cause stomach cramps and severe acid reflux. Acid reflux can lead to inflammation and scarring of the esophagus. One of the things you can try to avoid stomach problems during Ramadan is weighing your portion when you eat. Other than this, when you do eat out try to have healthy Ramadan foods at home before you go out. This helps avoid the urge to overindulge. Using your phone to set a 15–20-minute meal time for Iftar can also help to ensure that you don’t overeat while having meals with family and friends.
3. Avoid Eating Foods That Are High in Fat
Having foods high in fat not only makes you feel sluggish, but fatty foods also take longer to digest. This can cause stomach upset and nausea. For some people fatty foods can also cause diarrhea. You can avoid these stomach problems in Ramadan by opting for healthy food for Ramadan over fatty and oily food.
4. Opt for Meals That Contains Fiber for Improved Digestion
Fiber is one of the best foods for your digestive system. It can prevent bloating and constipation. However, getting enough fiber while fasting can be difficult. You ideally need to consume 30g of fiber daily, however, doing this in just two meals is very difficult and requires a lot of planning. Some easy tips that you can follow to ensure that you are able to follow a healthy diet and having healthy Ramadan foods, include:
- Adding flaxseeds to your diet
- Choosing whole grains/whole grain carbs, such as oats, whole grain bread, and brown rice
- Adding legumes to your diet
- Adding hummus to your diet
- Eating vegetables with your iftar
- You can also use a fiber supplement such as Fybogel or psyllium husk to enhance absorption.
5. Refrain From Sleeping Immediately After Meals
To avoid stomach problems during Ramadan, along with eating healthy foods during Ramadan, you also need to be careful about the right intervals between your meals and bedtime. Between your bedtime and last meal, there should be a gap of atleast 2 hours. Going to bed on a full stomach can cause your digestive system to malfunction.
6. Eat Dates in Moderation to Balance Sugar Intake
Dates are one of the most popular traditional foods in the UAE and are considered as healthy Ramadan foods, commonly eaten during both suhoor and iftar. Dates contain dietary fiber and are effective in preventing constipation. However, they also contain a type of carbohydrate known as fructans. This ferments in the intestines and produces gas. It can cause loose stools for some people. So make sure to eat dates in moderation while sticking to your healthy Ramadan foods.
7. Schedule a Gastroenterology Checkup for Overall Well-being
If you are someone who takes medications regularly for digestion, you will need a doctor’s advice on how to take them during Ramadan. Avoiding them all together can cause long-term damage to your gut. So, to avoid any complications, plan ahead and book a checkup or appointment with your doctor. Mild indigestion is common and usually easy to treat, but if you experience any new or worrying symptoms while fasting, be sure to see your doctor.
If you stick to healthy diet during Radaman, and ensure that you are having meals that are rich in healthy foods in Ramadan, the fasting can lead to several health benefits, including:
- Weight loss: Fasting during Ramadan can lead to weight loss, since it reduces calorie intake.
- Enhanced Insulin Sensitivity: Fasting during Ramadan may improve insulin sensitivity, which can help to reduce the risk of developing type 2 diabetes.
- Reduced Inflammation: Fasting has shown to reduce inflammation in the body, which is a risk factor for several chronic diseases, including heart disease and cancer.
- Improved Blood Lipid Profile: Fasting during Ramadan may improve the levels of blood lipids, such as cholesterol and triglycerides, which are risk factors for heart disease.
- Better Digestion: Fasting during Ramadan can give the digestive system a rest and improve its function.
- Enhanced Mental Clarity: Fasting has shown to improve mental clarity and increase alertness.
- Lower Blood Pressure: Fasting during Ramadan may lead to lower blood pressure, which can reduce the risk of developing cardiovascular disease.
It is important to note that these health benefits may vary from person to person and depend on various factors, such as age, health status, and lifestyle choices. It is advisable to consult a doctor before you start fasting, especially if you already have certain ailments and if you are on medication for them.
Doctor at Home in Dubai | First Response Healthcare
If you are looking for a doctor to get a consultation or a checkup before Ramadan or if you want to discuss your stomach problems during Ramadan, First Response Healthcare (FRH) is here to deliver the services of a doctor right at your doorstep.
First Response Healthcare (FRH) is a JCI accredited home healthcare company in Dubai that is committed to providing fast and reliable medical care to patients in the comfort of their own home. FRH has received the Gold Seal of Approval from the Joint Commission International Standards for its international quality services.
FRH offers a range of services including the service of visit doctor,
teleconsultation, full body checkup, consultation with a nutritionist, among others. Our team consists of DHA-licensed physicians and they provide their services in shifts round the clock, even on weekends and public holidays. Our doctors can travel anywhere within Dubai and Ras Al Khaimah and can come to your home, office or hotel for a checkup. Our doctors can diagnose and treat any digestive problems you may have. Our doctors can also diagnose and treat fevers, colds, migraines, allergic reactions, respiratory or chronic conditions, gastrointestinal issues, skin problems, or other conditions.
- To book an appointment, please call: 0505050387 or 800DIALDOC
- You can book an appointment with our doctor 24 hours a day, 365 days a year.
- Our doctor can be at your location within 30-45 minutes of your call.
- Our primary care physicians treat patients of all ages.
- Our doctor can provide his/her services at your home, hotel, or office.
- We have a highly qualified team of multilingual doctors.
We ensure that our clients and patients have a first-class experience with us and receive personalized attention. You can also rely on us if you need any test that needs to be done. We can collect test samples right from your home and can send you the test results through partnership with credible laboratories. When necessary, our doctor can also connect you with specialists and experts through referrals. Lastly, we can also deliver medicines at your doorstep through our 24/7 pharmacy partners.
To seek services of a doctor at home for stomach problems during Ramadan, you can call 0505050387 or 800DIALDOC. You can also contact us via Website
