Muslims who suffer from gastric or GERD have many worries whenever the fasting month arrives, as it requires them to juggle their health and religious obligations.
During fasting, cases of an upset stomach occur not only for those with gastritis but even those without; this is all due to our eating habits. Adjusting your mealtime and food choices can help you avoid an upset stomach.
Here are several fasting tips for gastritis or GERD to reduce the risk of complications:
1. Avoid common triggers
-
Fasting increases gastric acidity levels. It is important to vary your food intake and include enough essential nutrients for your body in your meals- carbohydrates, proteins, fats, vitamins, and fibre.
-
Avoid some common triggers: processed, fatty, deep-fried, spicy, sour, salty, caffeinated, and acid-containing foods. This is because these types of foods tend to irritate the digestive tract. Remember that moderation is vital and that triggers are different for each person.
-
Try to reduce your sugar intake, too, as the sugar turns into fat, which can cause an increase in weight gain and cholesterol levels. It can also slow down digestion and trigger acid reflux.
2. Eat slowly and mindfully
-
Chew slowly and thoroughly so that fewer gastric juices are needed to digest your food. This will make it easier on your stomach and ensure you take time and eat less. Don’t forget that it takes 20 minutes for your stomach to tell your brain when you are full.
-
Eating fast also tends to cause you to swallow air, which causes bloating.
-
Putting smaller and moderate portions on your plate is a good idea to limit your food intake, especially when breaking fast.
-
We recommend eating dates and light food during Iftar before maghrib prayers and having your main meal after the prayer.
3. Avoid skipping suhoor
-
Your body needs food to give you lasting energy throughout the day, preferably in complex carbohydrates and fibre. However, if you don’t have an appetite, we suggest eating dates and drinking milk or water. Dates are rich in antioxidants and dietary fibres and effectively prevent gastric ulcers.
-
Avoid sleeping after suhoor to prevent indigestion and heartburn. Laying down straight after eating could cause stomach acid to enter the oesophagus and trigger acid reflux.
4. Drink enough water
-
A minimum of 8 glasses per day is vital, even when fasting. Drink plenty of water during suhoor and Iftar. Drinking water before bedtime allows your body to adjust fluid levels for the next day.
-
Remember to drink while seated in a proper position and never drink while lying down or reclining.
5. Continue taking medications
-
For those on long-term medication - Discuss your plans with your doctor during Ramadhan.
-
Continue taking over-the-counter medications like antacids, antihistamines and proton pump inhibitors during suhoor if needed. These can reduce stomach acid production, preventing bloating, gastric, and heartburn.
-
If the pain is unbearable, break your fast and take the necessary medication - remember, taking care of your health is still an obligation. Islam does not force fasting upon those who are unable to do so.
This article is brought to you by Naluri Dietitians. Naluri empowers you to develop healthy lifestyle habits, achieve meaningful health outcomes, and be healthier and happier through personalised coaching, structured programmes, self-guided lessons, and health tools and devices. Download the Naluri App today or contact hello@naluri.life for more information on utilising digital health coaching and therapy to become a happier, healthier you.