If you’re currently observing Ramadan, you’ll know that fasting is a major part of the spiritual journey. To observe the daily sawm, it is essential to abstain from food and drink from dawn to sunset. As a dry fast, this extends to water.

Fasting is one of the Five Pillars, designed to deliver spiritual growth and a closeness to God. While it does require mental strength, the biggest toll is arguably on your digestive health. With the right strategies in place, healthy fasting during Ramadan can be achieved.

Here is what you should know, along with practical digestive advice from a gastroenterologist to help you fast more comfortably

Before Starting: Confirm Suitability

While fasting is a central focus of the journey towards spiritual purification, everyone intending to follow the practice should first confirm that it is healthy for them to do it.

Not all muslims are required to fast during the month of Ramadan. Exempt parties include;

  • Children,
  • The elderly,
  • Pregnant and breastfeeding women,
  • Menstruating women,
  • Individuals fighting illnesses.

In some cases, participants may need to adjust their fast to accommodate their health needs.

Ramadan Fasting: The Suhoor

Healthy suhoor meal with yoghurt, oats and fruit to support digestive health during fasting.

Eating during the hours of daylight is prohibited during the month of Ramadan, which places huge focus on eating during the hours of darkness. The meal before daylight, the Suhoor, is one that should proper your body for the hours ahead.

Firstly, it is advised to eat this meal as close to sunrise as possible because a day of fasting will be far tougher both physically and mentally if you are already several hours into the fast at sunrise. The best Suhoor meals focus on combining fibre with slow-release carbohydrates like whole grains, alongside protein, to help maintain energy and prevent constipation.

Slow-release foods delay hunger while additionally helping with issues like insulin control. Some examples of Suhoor meals that are good for gastrointestinal health as well as energy levels include;

  • Overnight oats or variants of porridge. The addition of banana and chia seeds is very popular.
  • Eggs due to their high satiety and protein content. Whole-grain toast, avocado, and tomatoes are great additions.
  • Yoghurt, especially when mixed with fruit or oats, for an ideal blend and enriched gut biome health.

It is also advised that you eat slowly to avoid gastroesophageal reflux disease (GERD) symptoms.

Ramadan Fasting: The Iftar

Getting through the fast is one thing, but it is equally important to break the fast correctly. The first meal after sunset is known as the Iftar, and is arguably even more important than the Suhoor if you want to remain on track throughout the month of Ramadan.

The body may be calling for lots of food quickly, but starting with light meals is essential for your ongoing digestive health. Breaking the fast with water is highly recommended. Aside from providing hydration, it will help manage portion control. Dates are a good choice for the first food.

It is important to choose a light meal to ease your stomach back into eating. Avoiding greasy foods and excessive sugar is also needed to prevent insulin spikes or dumping syndrome. Some of the light meals to consider to reintroduce eating include;

  • Soups, especially vegetable or chicken.
  • Grilled fish or chicken with rice.
  • Chickpea curry with whole-grain bread.

The key is to opt for nutritious-dense meals that can refuel your body without overstretching the stomach. Of course, you will want to eat again between this moment and sunset.

Surviving & Thriving During The Fast

Glass of water being poured to support hydration during Ramadan fasting.

Ramadan fasting, or indeed any type of intermittent fasting, will bring gastrointestinal changes. Once glycogen (sugar) stores have been depleted during the first few hours of fasting, the body will start to burn fat as an energy source. This can impact metabolic rates, gut microbiota, and general digestive health. 

Individuals may experience symptoms like dizziness, headaches, and poor concentration. Most of these issues are heavily linked to dehydration. Drinking 2l of water during the hours of sunset to sunrise is highly advised, but you must avoid sugary drinks and reduce caffeine intake.

To truly thrive during the month of fasting, you may need to adjust your daily schedules. Some of the most effective adjustments include;

  • Keeping yourself busy during the daylight hours so that hunger is less noticeable.
  • Altering your sleep patterns to keep yourself physically and mentally in better health.
  • Actively celebrating the time spent with loved ones for prayers and nighttime mealtimes.

Ultimately, you will feel the benefits from a spiritual perspective during Ramadan, but watching what you eat to support your body and digestive health will make the journey more comfortable. In turn, the EID celebrations will be all the more satisfying too.

Ramadan fasting, or indeed any type of intermittent fasting, will bring gastrointestinal changes. Once glycogen (sugar) stores have been depleted during the first few hours of fasting, the body will start to burn fat as an energy source. This can impact metabolic rates, gut microbiota, and general digestive health.