Digestive Issues in Ramadan: Causes, Prevention & Remedies

Fasting during Ramadan brings significant changes to eating habits, which may lead to digestive issues such as bloating, gas, constipation, indigestion, and stomach pain. These discomforts can be triggered by factors like low stomach acid, overeating at iftar, food intolerances, poor digestion, or an imbalance in gut bacteria. However, these issues can be managed effectively by following a balanced diet, staying hydrated, and implementing important dietary habits that will be discussed in detail in this guide.

 

Root Causes of Indigestion and Bloating During Ramadan?

1. Changes in Daily Routine and Their Effect on Digestion

During Ramadan, the stomach adapts to new meal timings and sleep schedules, which can disrupt digestion. Delaying meals or eating late at night may contribute to digestive disturbances.

2. Chronic Digestive Disorders

If you suffer from Irritable Bowel Syndrome (IBS) or Crohn’s disease, fasting can sometimes worsen symptoms, leading to an increased likelihood of bloating and indigestion at the beginning of fast days.

3. Imbalance in Stomach Acid

Prolonged fasting may cause excess stomach acid production, leading to heartburn and discomfort. If you suffer from acid reflux (GERD) or gastric acidity, it’s best to avoid raw foods and opt for cooked vegetables for a while. Additionally, you can support stomach acid by taking digestive enzyme supplements or apple cider vinegar.

4. Overconsumption of Dairy and Sugary Sweets

Many traditional Arabic sweets are rich in cream and dairy, which can cause bloating and discomfort, especially for those with lactose intolerance. Processed foods, refined sugars, and gluten-containing products can also trigger digestive issues. It’s best to replace them with healthier options to avoid bloating and gas.

5. Eating Too Quickly and Poor Chewing

Proper chewing plays a major role in digestion. Chewing food thoroughly helps reduce strain on the stomach, improve nutrient absorption, and prevent indigestion.

6. Ignoring Constipation

Constipation is a root cause of bloating during Ramadan. To relieve and prevent constipation, increase your intake of fiber-rich foods like psyllium husk, kiwi, apples (with skin), broccoli, and whole grains. Proper hydration is also crucial—consider drinking coconut water with lemon and salt to stay hydrated.

7. Combining Proteins and Starches in One Meal

Eating proteins with vegetables instead of combining them with starchy foods can improve digestion and reduce bloating. Proteins take longer to digest than starches, so adding bitter leafy greens like kale, arugula, and dandelion greens helps stimulate digestive enzymes that break down complex proteins and carbs efficiently.

 

Habits to Avoid During Ramadan to Prevent Digestive Issues and Bloating

 

• Drinking excessive fluids at once: This can slow down digestion and lead to stomach discomfort.
• Consuming sugary Ramadan drinks: Instead, opt for natural sugar-free drinks like licorice tea that help in treating reflux and constipation (avoid if you have high blood pressure).
• Sleeping immediately before or after iftar: It’s best to wake up 30–60 minutes before iftar to prepare the digestive system. Also, avoid sleeping immediately after iftar—wait at least 2–3 hours to allow proper digestion.
• Overeating fried and saturated fats: These can cause digestive disturbances and increase gas production.
• Eating large portions in one sitting: Avoid overeating at iftar or suhoor to prevent indigestion and bloating.
• Drinking too much coffee on an empty stomach: This increases stomach acidity and irritates the digestive system, potentially causing acid reflux and IBS flare-ups.

How to Drink Coffee Without Harming Digestion

• Consume coffee 90 minutes after iftar.
• Use healthy natural alternatives like date seed coffee.
• Avoid refined sugar, replacing it with stevia or monk fruit sweetener.
• Enhance your coffee with gut-friendly supplements such as collagen, coconut oil, or psyllium husk.
• Stay hydrated to balance coffee’s dehydrating effect.
• Switch to tea for digestive benefits: Studies show that black, green, red, and matcha tea contain anti-inflammatory compounds that transform into urolithin in the gut, which strengthens the gut lining, reduces inflammation, and supports beneficial gut bacteria.

 

How to Improve Digestion and Reduce Bloating During Ramadan

Prophetic Remedies for Indigestion and Bloating

1. Honey for Gut Health and Immunity

Allah says in the Quran: “In it is healing for mankind.”
Honey is a natural antibiotic that supports digestion, boosts immunity, and fights inflammation. Manuka honey (MGO 500+) is particularly beneficial for gut health, while Sidr honey strengthens immune function and supports a healthy digestion.

2. Senna Leaves for Colon Cleansing

The Prophet Muhammad (ﷺ) recommended senna leaves, saying:
“Use senna and fennel, for in them is a cure for every disease except death.”
Senna is a natural laxative that helps cleanse the colon and stimulate bowel movements. However, it should be used in moderation—no more than 2-3 times per month to avoid dependence.

3. Black Seed Oil for Digestion

Black seed oil is known for its ability to:

• Combat harmful bacteria like H. pylori.
• Cleanse the colon from bacterial overgrowth.
• Improve digestion.
  How to use: Take ½ tablespoon of black seed oil daily.

 

How to Boost Stomach Acid for Better Digestion

• Take digestive enzymes before meals for 3 weeks (maximum of 3 digestive enzyme tablets daily between iftar and suhoor).
• After 3 weeks, replace digestive enzymes with apple cider vinegar. Mix 1 tablespoon in water before suhoor or dinner for 10 days (Avoid if you have ulcers).
• Use bitter herbs like dandelion root tea to stimulate digestive juices.

 

How to Support Gut Bacteria Balance

• Eat probiotic-rich foods like yogurt, kefir, and fermented pickles.
• Consume fiber-rich foods like whole grains, nuts, and seeds.

 

How to Reduce Gas and Treat Indigestion during Ramadan

• Avoid processed, fried, and sugary foods.
• Use gas-relieving herbs after Iftar meal, such as:
  • Fennel
  • Caraway
  • Cumin
  • Cardamom
  • Ginger
  • Peppermint
  • Hibiscus
• Take magnesium glycinate (400 mg) to relax intestinal muscles and improve digestion.

If you want a detailed protocol for healthy eating during Ramadan and a full plan to help you stay energized and enjoy fasting without digestive issues until the end of the month, follow the link below and subscribe:

Healthy Ramadan Guide

Conclusion

By following these practical tips, you can enjoy a comfortable Ramadan fasting experience free from bloating and indigestion. Focus on choosing healthy foods, supporting digestion with natural supplements, and staying properly hydrated to ensure a healthy digestive system throughout Ramadan.

If you want more details and information on how to deal with constipation and digestive issues during Ramadan, watch the full episode on Dr. Fajer Al Jumairi’s YouTube channel: