Gut feeling? How to take care of your digestive health this Ramadan

Ramadan is a time of reflection, fasting, and celebration, but it can also be a bit of a challenge for your stomach. Long hours without food, rich iftar meals, and late-night snacking can sometimes leave your digestive system feeling stressed.

If you suffer from gastritis, acidity, or other stomach issues, a few simple adjustments to your meals and routine can make fasting much more comfortable, and help you enjoy the holy month without any digestive discomfort.

According to health specialists, stomach inflammation and ulcers can develop due to bacterial infections, smoking, prolonged use of painkillers, overeating, and excessive consumption of spicy, fatty, or acidic foods. Common symptoms include stomach pain, heartburn, bloating, belching, acidity, and a burning sensation in the upper abdomen. These symptoms often worsen when the stomach remains empty for long hours – a key concern during Ramadan fasting.

CAREFUL ASSESSMENT BEFORE FASTING

Experts advise patients to assess the severity of their condition before deciding to fast. Those with severe or uncontrolled symptoms should consult their doctors beforehand.

Skipping suhoor (the pre-dawn meal) is strongly discouraged, as it can increase stomach acidity during the day. Doctors recommend eating a light but nourishing suhoor while avoiding tea and other caffeinated drinks, which may contribute to dehydration and irritate the stomach lining.

A GENTLE APPROACH TO IFTAR

Breaking the fast gradually can help prevent sudden spikes in acidity. Traditionally, dates and water are considered an ideal way to begin iftar. Light soups or mild fruit drinks can also support digestion before moving on to the main meal.

Nutritionists emphasize the importance of a balanced iftar that includes carbohydrates, proteins, vegetables, and fruits. However, fried, heavily spiced, overly salty, and very sweet foods should be limited, as they can aggravate gastric discomfort.

FOODS TO AVOID

Fatty and fried foods, spicy dishes, and sour items; including citrus fruits such as lemons, limes, and grapefruit, may trigger symptoms in sensitive individuals. Processed, canned, and high-sugar foods can also increase irritation and should be consumed cautiously.

Smoking, a major contributor to stomach inflammation and ulcers, further worsens symptoms. Doctors note that Ramadan can serve as a valuable opportunity for individuals to quit smoking altogether.

BETTER DIETARY CHOICES

Light and easily digestible foods such as dates, bananas, and almonds are generally gentle on the stomach while providing essential energy. Instead of fried meals, steamed, boiled, or oven-baked options are recommended.

HYDRATION AND MEDICATION MATTER

Maintaining adequate hydration between iftar and bedtime is crucial to prevent dehydration, which can intensify gastric problems. Drinking sufficient water during non-fasting hours helps maintain digestive balance.

As for medication, doctors typically advise taking prescribed stomach medicines at suhoor or as directed, ensuring proper protection throughout the fasting period.

Health experts conclude that with a light, balanced diet, sufficient water intake, timely meals, and proper medical guidance, many stomach patients can observe Ramadan more comfortably and safely.