During the holy month of Ramadan, cases of stomach upset problems such as acid reflux, bloating, and indigestion can occur. These problems usually occur due to the eating habits in the non-fasting hours.
These are some tips that will help you to prevent stomach upset:
1- Do not overstuff yourself. Eat in stages.
Overeating will increase the pressure in your stomach which will cause the gastric acid to back up and leads to heartburn. Also, large amounts of food will take a longer time to be digested due to the limited digestive enzymes and this fullness will give you the feeling of discomfort and pain.
That is why in our Ramadan program in Lina’s & Dina’s Diet center we focus on providing small frequent meals to help you enjoy healthier and more comfortable fasting.
2- Limit oily deep-fried foods.
Usually, people in Ramadan like to eat fried appetizers which contain a high content of fat. Fats lead to slower digestion and may trigger reflux.
3- Avoid drinking fizzy drinks.
Soft drinks will fill up your stomach and may delay your digestion process resulting in a lot of problems including gas, bloating, and stomach pain. Substitute soft drinks with water or dairy products such as yogurt as its content of probiotic will help to support the digestion process.
4- Include some foods that help in digestion in your meal.
Some foods help with indigestion issues such as, papaya, pineapple, and cumin. Including them in your meal will help to reduce discomfort.
Papaya and pineapple are a good treatment for digestive disorders, papaya contains the enzyme Papain that helps to dissolve and digest protein. While pineapple includes Bromelain which also helps in digesting proteins.
Cumin seeds have a digestive stimulant action helping with digestion problems.
We, Lina’s & Dina’s Diet Center, always try to include these foods in our meals especially in Ramadan to help you have a healthy and comfortable Ramadan.
The wise distribution of small frequent meals and the healthy food mixture that prevents discomfort are all available in our Ramadan program “Rahi”.
- Srinivasan, Krishnapura. “Cumin (Cuminum Cyminum) and Black Cumin (Nigella Sativa) Seeds: Traditional Uses, Chemical Constituents, and Nutraceutical Effects.” Food Quality and Safety, vol. 2, no. 1, 2018, pp. 1–16., doi:10.1093/fqsafe/fyx031.
Edit by: Dietitian Reham