How to look after your gut health during Ramadan?
Fasting during the holy month of Ramadan is a spiritual practice and is known to improve health. Nonetheless, if one fails to follow a proper diet during Ramadan, it can lead to digestive issues. Ramadan is a time when digestive problems are common, due to the changes in the timing, types, and quantity of food consumed during this period. During the month of Ramadan, digestive problems like bloating, belching, constipation, and heartburn are rather common. However, following a proper diet pattern can help mitigate these symptoms and improve your gut health. Some of the different ways in which you can help your digestive symptoms and promote gut health include:
- Focus on fiber: Easy ways to increase fiber during Ramadan include:
- Add a tablespoon of flaxseed to meals
- Consume wholegrain/wholemeal carbohydrates such as brown rice, wholemeal bread, and oats
- Add hummus to meals
- Add pulses and beans to meals
- Consume half a plate of vegetables with your Iftar
- Use fiber supplements like Psyllium husk and Fybogel to boost intake
- Avoid large portions: It is easy to consume large portions at the time of Ramadan as you go so long without eating. Large portions can result in acid reflux. Hence, weigh out your portions. Try to have a snack before you go. This may help avoid the urge to overeat. Using your mobile to time your Iftar meal over 15 to 20 minutes may also help. Giving yourself more time will enable your body to convey your brain when you are full before it is too late.
- Avoid fatty foods: Foods that are high in fats require a long time to digest and can lead to nausea and other digestive issues.
- Use dates judiciously: Dates are one of the traditional foods eaten at both Suhoor and Iftar. Even though dates are one of the high-fiber and nutritious food, it contains a component called fructan that ferment in the bowel and produce gas. It can also cause diarrhea in some people. Hence, have them in moderation.
- Choosing the right fluids: Avoid fruit juices, smoothies, and caffeine as they can cause bloating and diarrhea. Stick on to plain water for your hydration needs.