Khaberni - As the days of Ramadan progress, the digestive system gradually adapts to a new eating pattern that relies on only two main meals per day.
However, many digestive problems such as bloating, acidity, and constipation often arise more from the way of breaking the fast rather than the fasting itself, thus gastrointestinal experts emphasize that adopting a balanced breaking-fast strategy can maintain gut health throughout the month.
This strategy, as the consultant of gastrointestinal medicine at the Egyptian Ministry of Health, Dr. Mahmoud Abdel Momen, says in statements to "Al Ain AlIkhbariya", is based on 6 axes, which are:
Firstly: A gentle start for the stomach
After many hours of fasting, the stomach is relatively calm, thus doctors recommend starting the break-fast with a light and easily digestible meal such as dates and water or warm soup.
This approach allows the stomach to gradually reactivate the secretion of digestive juices, rather than exposing it to a heavy meal all at once, which may cause indigestion or bloating.
Secondly: Dividing the food rather than one big meal
One of the most common mistakes in Ramadan is to have a very big meal at break-fast. However, studies suggest that dividing the food into two phases may be healthier for the gut.
For instance, having a light meal at break-fast, then a main meal after an hour or two. This gradual approach helps the stomach and intestines handle the food more efficiently and reduces stress on the digestive system.
Thirdly: Fiber.. the gut's first friend
Dietary fiber plays a fundamental role in maintaining gut health and regulating digestive movement. It helps nourish the beneficial bacteria in the intestines, which are the microorganisms known as the "microbiome".
Fiber is plentiful in vegetables, fruits, and whole grains, which also help reduce constipation and the feeling of bloating.
Fourthly: Moderation in fats and sugars
Fried foods and heavy sweets may be a traditional part of Ramadan feasts, but overindulging can slow down the digestive process and increase the feeling of fullness.
Fats remain in the stomach for a longer period, while concentrated sugars lead to fermentations in the intestines that may increase gas.
Fifthly: Water is a fundamental element for digestion
Less drinking of water between break-fast and Suhoor is one of the main causes of digestive issues in Ramadan. Water is essential to maintain normal bowel movement and prevent constipation.
It is advised to spread out water drinking over intervals between break-fast and Suhoor instead of consuming a large amount at once.
Sixthly: Movement after break-fast
Even simple physical activity such as walking for 15 to 20 minutes after break-fast can help improve digestion and activate bowel movement.
This type of light exercise assists the digestive system in functioning efficiently and reduces the feeling of bloating.
