During Ramadan fasting, the person may suffer from a change in his usual eating routine, especially if he does not adhere to a balanced diet, which leads to digestive problems and a feeling of discomfort.
Common digestive disorders during Ramadan include heartburn, acid reflux, indigestion, and constipation.
What causes indigestion during fasting? And how is it treated?
Possible reasons are:
- Sudden overeating after a long period of fasting.
- Eating a large amount of fatty and spicy foods.
- Drinking little fluids.
- Lack of physical activity.
Fasting people may suffer from heartburn, bloating, and belching because of consuming large amounts of foods rich in fats and containing many spices and seasonings, in addition to beverages, sweets, and stimulants.
Treatment:
- Reduce starchy, fatty, and fried foods.
- Moderate your intake of foods and drinks, preferably dividing your breakfast into two small meals.
- Reduce your use of spices and seasonings.
- Chew your food thoroughly.
- Avoid drinking water or other liquids with your meals, and avoid carbonated drinks.
- Moderate your intake of appetizers, pickles, nuts, and sweets.
- Exercise.
To avoid constipation during Ramadan:
- Ensure you eat foods rich in fiber, such as whole grains, fruits and vegetables, dried fruits, nuts, and drink adequate fluids.
- Avoid sudden changes in the quantity and quality of food intake.
- Divide the iftar meal into small meals and chew slowly.
- Avoid drinks high in sugar.
- Limit sweets and sugars as much as possible.
- Engage in physical activity, especially walking.
- Avoid sleeping immediately after eating.
Preventing Acid Reflux:
- Avoid foods and drinks that trigger heartburn, such as spicy foods, tomato products like sauce and ketchup, fatty and fried foods, chocolate, caffeine, and mint.
- Choose leaner meats and be sure to remove the skin from chicken before cooking.
- Replace fried foods with grilled foods.
- Divide your meals into small, frequent meals.
- Elevate the head of your bed by 15-20 cm.
- Eat foods rich in fiber, such as whole grains and brown rice.
- Eat enough fruits and vegetables to regulate digestion.
- Avoid lying down immediately after eating; eat two to three hours before lying down.
- Regularly walk for half an hour after breakfast.
- Make sure to drink enough fluids between iftar and suhoor.
Tips to prevent digestive disorders:
- Avoid overeating, divide the Iftar meal into small meals, and chew food well and slowly.
- Avoid foods and drinks that irritate heartburn, such as: spicy foods, tomato products such as sauce and ketchup, and fatty and fried foods.
- Choose meats with less fat and be sure to remove the skin of chicken before cooking.
- Do not lie down immediately after eating and eat two to three hours before lying down.
- Make sure to eat high-fiber foods, such as: whole grains, vegetables, fruits, dried fruits, nuts.
- Regularly walk (two hours after breakfast), for half an hour.
- Drink enough fluids, especially water (10 cups at least) between Iftar and suhoor.
- Eat water-rich vegetables and fruits, such as: watermelon, oranges, pineapple, and cucumber.
- Avoid sudden changes in the quantity and type of foods eaten.
- Reduce sweets and sugars as much as possible.