Ramadan Can Support Gut Health If Diet Is Managed Properly- SMC Specialist

KUALA LUMPUR, Feb 27  (Bernama) -- Ramadan can serve as a valuable period to improve gut health, provided fasting is not accompanied by overeating or inadequate water and fibre intake.

Sunway Medical Centre Bandar Sunway Gastroenterology and Hepatology Specialist Dr Sheikh Anwar Abdullah said that during fasting, the body produces less gastric acid, giving the digestive system time to rest, recover and reduce inflammation.

However, he noted that common digestive complaints during Ramadan, such as bloating, heartburn and constipation, are often linked to heavy, spicy or fatty meals, insufficient hydration and long gaps between meals.

“The main contributors are usually overeating during iftar, consuming fried or spicy foods, and low intake of water and fibre. Changes in sleep patterns and reduced physical activity can also slow digestion and worsen constipation,” he said in a statement today.

Dr Sheikh Anwar emphasised the importance of a balanced sahur (predawn meal)  that includes complex carbohydrates such as oats or brown rice, protein sources like eggs, fish or tofu, and fruits with high water content, including watermelon and cucumber.

For individuals with lactose intolerance, he recommends yoghurt due to its probiotic content, while advising against spicy and oily foods that may irritate the stomach lining and increase the risk of heartburn.

When breaking fast, he suggested starting with plain water and a few dates, followed by a short pause, such as performing Maghrib prayer, before proceeding with the main meal.

“Ensure your iftar meal contains a balance of complex carbohydrates, protein and healthy fats,” he said, adding that individuals should allow two to three hours between their last meal and bedtime to reduce the risk of reflux and other digestive discomfort.

To prevent constipation, he recommends consuming between two and 2.5 litres of water from iftar until sahur.

“Drink gradually rather than large amounts at once. Include fruits rich in water and limit caffeine, which can contribute to dehydration,” he advised.

He also cautioned that individuals with ulcerative colitis, duodenal ulcers, gastric bleeding or moderate to severe liver cirrhosis should consult healthcare professionals before fasting to avoid complications.

“If you are on gastric medication, take it about 30 minutes before sahur for optimal effect. Seek immediate medical attention if you experience persistent abdominal pain, vomiting, diarrhoea or bleeding,” he said.

Dr Sheikh Anwar cited findings from the National Health and Morbidity Survey (NHMS) 2024, which showed that only 17 per cent of adults and 13 per cent of adolescents in Malaysia met the recommended daily fruit intake, while just 12 per cent of adults and five per cent of adolescents consumed adequate vegetables.

“The majority fall short of the recommended daily fibre intake. This deficiency can make constipation and bloating more pronounced during Ramadan.

“Fibre supports smooth digestion, helps lower cholesterol, stabilises blood sugar levels and promotes longer satiety,” he said.

He advised increasing fibre intake gradually through fruits, vegetables, legumes and whole grains to minimise bloating and discomfort.

-- BERNAMA