You wait all day for that first bite. The aroma of freshly prepared kuih, rich gravies, and sweet drinks fills the table, and after hours of fasting, it is tempting to indulge. However, by midnight, many find themselves feeling bloated, uncomfortable, or struggling with heartburn.
For many, Ramadan is a time of spiritual renewal and an opportunity to adopt a more mindful and balanced approach to physical well-being. Despite this, some individuals experience digestive discomfort during the fasting month. Issues such as acid reflux, bloating, constipation, and fatigue may arise due to dietary choices between iftar and sahur. Dr Sheikh Anwar Abdullah, Consultant Gastroenterologist and Hepatologist at Sunway Medical Centre, Sunway City, encourages those observing the fast to treat Ramadan as a chance to reset their gut health rather than strain it.
He explains that the digestive system gets a period of rest during fasting, with the body producing less acid and experiencing reduced inflammatory triggers, which can improve gut health. However, these benefits are often undone by overeating at iftar or neglecting proper hydration and fibre intake.
Research supports what many experience during Ramadan, with an increase in gastrointestinal complaints such as bloating, acid reflux, and constipation. These issues are commonly linked to heavy meals, oily and spicy foods, dehydration, and long gaps between meals. Dr Sheikh Anwar notes that overeating at iftar, consuming deep-fried or spicy foods, insufficient water intake, and lack of fibre are among the main contributors. Reduced physical activity due to altered sleep patterns and lower energy levels also plays a role, as it slows digestion and worsens constipation.
Skipping sahur or opting for fast food may seem convenient but often leads to further digestive issues. Dr Sheikh Anwar advises starting the day with a balanced, slow-digesting meal that can sustain energy and support gut health. An ideal sahur should include complex carbohydrates such as oats or brown rice, protein sources like eggs, fish, or tofu, and water-rich fruits such as watermelon or cucumber. Yogurt may also benefit gut health due to its probiotics, provided there is no lactose intolerance. Spicy and greasy foods should be avoided as they can irritate the stomach lining and increase the risk of reflux later in the day.
When breaking fast at iftar, it is important to ease the stomach back into digestion. While sugary drinks, fried foods, and salty dishes may be appealing, they often lead to bloating and indigestion. It is recommended to begin with water and a few dates, followed by a short pause, such as performing Maghrib prayers, before تناول a proper meal. Eating slowly and choosing a balanced plate with complex carbohydrates, lean protein, and healthy fats can help support digestion.
Late-night eating, particularly during moreh after tarawih prayers, is another common concern. Although moreh is a cherished Ramadan tradition in Malaysia, it should be practised in moderation. Keeping the meal light and allowing a gap of two to three hours between the last meal and bedtime can help reduce acid reflux and other digestive issues.
Hydration is essential during Ramadan, as constipation is often caused by insufficient fluid intake. Many individuals do not meet their daily water requirements during the fasting month. Adequate hydration supports digestion and helps prevent headaches and fatigue. It is advisable to consume at least two to 2.5 litres of water between iftar and sahur, sipping regularly instead of drinking large amounts at once. Including water-rich fruits and limiting caffeine intake can also help prevent dehydration.
While fasting is generally safe for most healthy adults, individuals with pre-existing gastrointestinal conditions should take extra care. Conditions such as ulcerative colitis, duodenal ulcers, upper gastrointestinal bleeding, and moderate-to-severe liver cirrhosis may worsen during fasting and require careful monitoring and professional medical advice. Those on gastric medication are advised to take it about 30 minutes before sahur for optimal effectiveness. If symptoms such as persistent abdominal pain, vomiting, diarrhoea, or blood in the stool occur, it is important to seek medical attention and not feel pressured to continue fasting.
Fibre plays a crucial role in maintaining digestive health, yet many Malaysians fall short of the recommended daily intake of fruits and vegetables. This deficiency can contribute to constipation and bloating during Ramadan. Fibre supports bowel regularity, helps lower cholesterol, stabilises blood sugar levels, and promotes a feeling of fullness. Increasing fibre intake gradually through fruits, vegetables, legumes, and whole grains is recommended to avoid gas and discomfort.
Finally, Ramadan should not be viewed as a temporary reset but as an opportunity to build lasting healthy habits. Dr Sheikh Anwar encourages individuals to continue practising mindful eating, staying hydrated, and spacing out meals even after the fasting month ends. Older adults, in particular, should ensure adequate intake of protein and fibre to maintain muscle strength and digestive health.
This Ramadan, the focus should go beyond satisfying cravings at iftar and instead prioritise what truly nourishes the body. A healthy gut supports a better fasting experience and a more meaningful period of reflection. Fasting and health go hand in hand, and it is important to eat in moderation, stay well hydrated, and listen to the body. If something feels wrong, it is crucial to seek medical attention promptly rather than ignore the symptoms.
