You wait all day for that first bite, as the aroma of freshly prepared kuih, rich gravies and sweet drinks fills the table. After hours of fasting, it is tempting to indulge, but by midnight many find themselves feeling bloated, uncomfortable or struggling with heartburn once again.
For many, Ramadan is a time of spiritual renewal and an opportunity to embrace a more mindful and balanced approach to physical well-being. However, some individuals may experience digestive discomfort during the fasting month. Acid reflux, bloating, constipation and fatigue can occur due to dietary choices made between iftar and sahur. Dr Sheikh Anwar Abdullah, Consultant Gastroenterologist and Hepatologist at Sunway Medical Centre, Sunway City, encourages those observing the fast to view Ramadan as an opportunity to reset their gut health rather than strain it.
He explains that the digestive system benefits from a period of rest during fasting, as the body produces less acid and experiences 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 firsthand, showing an increase in gastrointestinal complaints such as bloating, acid reflux and constipation during Ramadan. These issues are commonly linked to heavy meals, oily and spicy foods, dehydration and long gaps between eating. According to Dr Sheikh Anwar, the main contributors include overeating at iftar, consuming deep-fried or spicy foods, insufficient water intake and low fibre consumption. 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 it 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 includes 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. Sugary drinks, excessive fried food and salty dishes may be satisfying initially but often lead to bloating and indigestion. It is recommended to start with water and a few dates, followed by a short pause, such as performing Maghrib prayers, before continuing with a proper meal. Eating slowly and choosing a balanced plate consisting of complex carbohydrates, lean protein and healthy fats can help support digestion.
Late-night eating is another common concern during Ramadan. Moreh, the post-tarawih supper often shared among family and friends, is a cherished tradition in Malaysia but 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, as constipation is one of the most frequent complaints during Ramadan and is often caused by inadequate fluid intake. Many people consume less than their daily water requirements during the fasting month. Proper hydration not only supports digestion but also 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 further 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 be aggravated during fasting and require careful monitoring as well as guidance from healthcare professionals. Those taking gastric medication are advised to consume it about 30 minutes before sahur for optimal effect. 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 do not meet the recommended daily intake of fruits and vegetables. This shortfall can worsen 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.
Ramadan should not be seen as a temporary reset but as an opportunity to build lasting healthy habits. Dr Sheikh Anwar encourages Malaysians 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 healthier 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.
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