Food for thought during Ramadan

DURING Ramadan, the shift in eating patterns and long hours of fasting may have a significant impact on gut health.

From indigestion to bloating and irregular bowel movements, these issues are common during the month of fasting. But with mindful eating choices, you can maintain digestive wellness throughout the holy month.

Follow these valuable tips to help you stay on track with balanced nutrition and hydration, particularly during sahur and iftar

START YOUR DAY WITH A COMPLETE AND BALANCED MEAL DURING SAHUR

• To ensure your body is fuelled for the long day ahead, it’s essential to start sahur with a balanced meal
• Include all food groups: Follow the Malaysia Healthy Plate concept by incorporating sources of carbohydrates, protein, healthy fats and fibre into your meal.
• High-fibre foods: Opt for whole grains, fruits and vegetables that support healthy digestion.
• Hydrate adequately: Pair your meal with adequate hydration by drinking 1–2 glasses of water during mealtime.
• Avoid high-salt and ultra-processed foods: Excessive sodium can lead to dehydration and thirst, making fasting uncomfortable.
• Limit sugary foods and drinks: These can cause a quick spike in blood sugar levels, followed by an energy crash and hunger later on.
• Say no to caffeinated drinks: Coffee, tea and some energy drinks may act as diuretics and increase dehydration.
• Limit spicy foods: These can irritate your stomach and cause acid reflux or discomfort during the fasting period.

 Prince Court Medical Centre Dietitian, Batrisyia Aileen Tan. 

BREAK FAST IN A HEALTHY WAY

When it's time to break your fast, it’s important to do so in a way that supports your digestion:

Start with dates and plenty of water: Dates are rich in natural sugars and fibre, while water helps to rehydrate your body after a long day of fasting.

• Control your portions: Eat a balanced portion of each food group and avoid overeating, which can lead to bloating and indigestion.
• Increase vegetable intake: Vegetables provide essential nutrients and fibre, aiding digestion and supporting overall health.
• Limit sugary, fatty and salty foods: These can overload your digestive system and lead to discomfort.
• Eat slowly: Give your body time to register fullness, preventing overeating and digestive issues.
• Opt for fresh fruits for dessert: Fresh fruits are nutritious and contains high fibre which benefits gut health.

COMMON FOODS AND DRINKS TO AVOID OR LIMIT

• Sweetened beverages: Avoid sugary drinks like Teh Tarik, Sirap Bandung and Cendol, etc.
• High-fat foods: Curries, fried chicken and dishes like rendang are heavy on the stomach and can cause discomfort.
• High-calorie snacks: Steer clear of deep-fried kuih, desserts, samosas and pisang goreng which can lead to indigestion.
• High in salt foods: Processed foods, such as instant noodles and cured meats should be avoided.
• Maintaining a balanced diet and staying hydrated are essential for digestive health throughout Ramadan. By making mindful choices during sahur and iftar, you can have a smoother and comfortable fasting experience.

This article was written by Prince Court Medical Centre Dietitian, Batrisyia Aileen Tan.