Ramadan is the time when you can unwillingly put a lot of pressure on your digestive tract. No wonder, digestive issues are so prevalent during this month – thanks to our food choices and the pace at which we consume it.
When we break our fast after spending the entire day hungry and thirsty, we tend to eat more and much faster than we usually do. Mostly, we do not even properly chew our food. And then comes our ‘desi iftar menu’ during Ramadan, which revolves around deep-fried, oily foods and sugary drinks that could further upset the stomach.
Problems like belching, bloating, acid reflux, and indigestion becomes common. Anyone can experience these issues during Ramadan without proper care. This calls for a change in the eating habits after you have broken your fast.
Here are the HTV’s top Ramadan fasting tips that could help you avoid indigestion during this holy month:
Avoid Overstuffing Your Stomach
Too much food too soon can put a lot of pressure on your digestive tract. We usually tend to overeat after breaking fast because of hunger. However, the idea is to take your time and eat gradually, since you have many non-fasting hours to cover.
If you start eating too much right away, you put a lot of food in your stomach. This causes gastric acids, which leads to heartburn. Since our stomach is empty for hours, it is also missing on the essential digestive enzymes, which makes the digestive process even slower. The fullness of the stomach will only cause discomfort and pain.
Increase Your Water Intake
Again, do not load yourself up with water right after breaking your fast. You can take one glass of water, eat a few things, and then take a break. Water is essential for digestion. Chew your food, eat calmly, and drink your water gradually. Another way to increase your water intake is by introducing fruits in your diet with more water content – such as watermelon.
Limit Oily, Spicy, and Deep-Fried Food
As mentioned above, our regular assortment of Ramadan food comprises a combination of extremely oily, and high sugary foods and drinks. Consuming so much fat on an empty stomach can affect digestion and trigger reflux.
Consuming spicy food can also cause discomfort and stomach ache. It’s important to plan your meals right and choose healthy, light items for the menu instead.
Exercise A Little
While it can be too much to keep up with a rigorous exercise routine, going for a simple walk after your meal is a great way to avoid acid reflux and heartburn after iftaar. Go for a short walk and keep up with a little exercise daily.
It’s sometimes difficult to control your food cravings during Ramadan. That’s when planning your meal will help you. Avoid the regular fried items and replace with healthier options. Drink plenty of water (gradually) and keep up with exercise to avoid indigestion during Ramadan.