Ramadan is the ninth month of the Islamic calendar, observed by Muslims worldwide as a month of fasting, prayer, reflection, and community.
The first day of Ramadan began on Sunday 10th March 2024 but is expected to start on Monday 11th March and will end on Tuesday 9th April, during Ramadan, the recommendations for gut health are as follows:
Replicate your regular mealtime routine as closely as possible. Consistent eating is vital for nourishing both your body and the microbes within (which are also fasting!). Aim for three evenly spaced meals during your non-fasting hours, maintaining the rhythm of a substantial breakfast and dinner, followed by a light supper.
Sustain your energy levels with balanced meals that incorporate whole grain/high-fibre starchy carbohydrates (like bread, pasta, cereals) and lean proteins (meat, chicken, fish, pulses). Always include a side of salad or vegetables to ensure you receive an ample supply of fibre, vitamins, and minerals.
Prioritize staying well-hydrated to minimize fatigue and prevent dehydration. Make it a must to consume 1-2 large glasses of water with each meal, and sip water throughout the evening. Avoid fizzy drinks that can lead to bloating and discomfort.
After an extended fasting period, take your time with meals (though it's easier said than done!). Start the digestion process by chewing each mouthful thoroughly. This practice helps mix food with digestive enzymes in saliva, preparing it for digestion in the stomach and potentially reducing excess burping, bloating, and discomfort.
Minimize the intake of salty foods as much as possible. Excessive salt in diets can increase thirst, which can be challenging to manage during fasting hours. Avoid adding salt at the table and during cooking, and limit the consumption of salty snacks, sauces, and processed foods.
Don't overlook your "super six"! Incorporate fruits, vegetables, nuts, seeds, pulses, and legumes as much as possible – including them in side dishes and snacks. The fibre content will keep you feeling full and prepared for the extended fasting period, while also benefiting your gut microbes.
Prioritize fruits and vegetables. Fresh produce like cucumber, lettuce, mushrooms, tomatoes, melons, apples, oranges, and berries have high water content, aiding in maintaining hydration. Having pre-prepared salads, leftover veggies, and chopped fruit salad in the fridge makes it easier to meet your plant-based nutrition goals when time is limited.
Plan and prepare your meals for the week in advance. After a prolonged fasting day, your body will crave high-energy and fatty foods. Ensure you have planned nourishing and wholesome meals for breaking your fast to fuel your body and support your microbes.Â
Also during Ramadan, it's essential to be mindful of certain foods to promote optimal gut health. Here are recommendations on foods to limit or avoid:
Highly Processed Foods: Minimise intake of heavily processed and packaged foods, as they often contain additives, preservatives, and high levels of unhealthy fats and sugars.
Sugary Treats: Reduce the consumption of sweets, candies, and sugary desserts, as excess sugar can disrupt the balance of gut bacteria and contribute to inflammation.
Fried and Fatty Foods: Limit the intake of fried and high-fat foods, as they may contribute to digestive discomfort and potentially disturb gut health.
Caffeine and Carbonated Drinks: Cut down on caffeinated beverages and carbonated drinks, as they can lead to dehydration and may affect the balance of gut flora.
Spicy Foods: While spices are commonly used in Ramadan meals, excessive spice intake may irritate the digestive system of some individuals. Monitor your tolerance and adjust spice levels accordingly.
Excessive Salt: Reduce the consumption of high-sodium foods, as excessive salt can lead to water retention and disrupt the balance of electrolytes in the body.
Overeating: Avoid overeating during iftar and suhoor. Large meals can put a strain on the digestive system, potentially causing indigestion and discomfort.
Refined Carbohydrates: Limit refined carbohydrates like white bread, pastries, and sugary cereals. Opt for whole grains and complex carbohydrates for better gut health (see above).
Dairy for Lactose Intolerant Individuals: If you are lactose intolerant, limit dairy products, as they can cause digestive issues. Consider lactose-free alternatives.
Irregular Meal Timing: Try to maintain a consistent eating schedule during iftar and suhoor. Irregular meal timings may disrupt the natural rhythm of the digestive system.