How to avoid digestive problems during Ramadan?

As discussed in our previous article “5 Amazing Health Benefits of Fasting Ramadan”, fasting has many incredible health benefits. Yet, many people suffer from bloating, acid reflux and other digestive problems during Ramadan as upon breaking our fast, we are all very tempted to eat a lot of the food we love. Here are 5 tips that will help you say goodbye to the digestive problems you have:

1. Avoid overeating: our stomach size gets smaller when fasting. That’s why when breaking your fast, it is important to start eating small quantities first. Overeating will lead to a back-up of the gastric juice as the stomach is full of food causing heartburn or stomach ache.

2. Eat slowly. Did you know that it takes 20 minutes of eating for your stomach to send signals to your brain telling that you are full? It’s therefore recommended that you break your fast with small portions of some light food and most importantly to chew well and eat slowly.

3. Avoid fried and fatty food as they are not easy to digest especially when fasting. Most of our body’s digestive enzymes are water-based, which means it’s easier for us to digest water-based food. That’s why it would be better to break your fast with water rich food like fruits, vegetables, or soup.

4. Eat food rich in probiotics. Probiotics are the “good bacteria” which helps you to digest food easier and better. Food rich in probiotics are: yoghurt, cheese (only certain types like cheddar, gouda and mozzarella), pickles (cucumber only), miso, almonds and sauerkraut.

5. Avoid sleeping after eating: it increases your chances of having acid reflux and heartburn. It’s better to have a walk after eating. A 30 minutes’ walk only will help you to have a faster digestion and make you feel full.

Being careful of what we eat, when we eat it and how we eat it is the simplest solution of Ramadan related digestive problems. Try to plan your meals: better to eat small frequent portions than big ones. Also try to choose healthy alternatives when possible. The tips might sound simple but they are very impactful.

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Dr. Reem Khalaf Bachelor of Pharmacy and Biotechnology (German University in Cairo) instagram account : babychef_eg
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