KUALA LUMPUR, Feb 27 — While the holy month of Ramadan is a period of spiritual reflection, it also offers a unique opportunity for physical detoxification and the improvement of digestive health. According to a medical expert, the benefits of fasting can be fully realized if individuals manage their nutritional intake and hydration strategically.
Dr. Sheikh Anwar Abdullah, a Gastroenterology and Hepatology Specialist at Sunway Medical Centre Bandar Sunway, explained that the fasting period allows the digestive system a much-needed reprieve. During these hours, the body’s production of gastric acid naturally decreases, providing the gut with time to rest, recover, and lower internal inflammation.
Despite the physiological benefits, many Malaysians continue to struggle with digestive discomforts such as bloating, acid reflux, and constipation during the fasting month. Dr. Sheikh Anwar noted that these issues are typically not a result of fasting itself, but rather a byproduct of poor dietary choices during the non-fasting hours.
“The primary culprits are often the overconsumption of food during iftar, a heavy reliance on fried or spicy dishes, and a lack of sufficient water and fiber,” he stated. He added that sedentary behavior and altered sleep cycles can further exacerbate these symptoms by slowing down the metabolic process.
To maintain a healthy gut, the specialist recommended a disciplined approach to meal planning:
- For Sahur: Focus on complex carbohydrates like oats and brown rice for sustained energy. High-protein sources such as eggs or tofu should be paired with water-rich fruits like cucumber and watermelon.
- For Iftar: Break the fast gently with plain water and dates. Dr. Sheikh Anwar suggests a brief pause, such as for Maghrib prayer, before consuming a balanced main meal to avoid overwhelming the stomach.
- Hydration: Aim for a total intake of 2.0 to 2.5 liters of water between sunset and dawn. This should be consumed gradually rather than in large volumes at once.
Citing the National Health and Morbidity Survey (NHMS) 2024, the article highlighted a concerning trend: only 17% of Malaysian adults meet the daily recommended fruit intake. This fiber deficiency often leads to more pronounced bloating and constipation during Ramadan.
“Increasing fiber through legumes, whole grains, and vegetables supports smooth digestion and helps stabilize blood sugar,” Dr. Sheikh Anwar advised.
The specialist also cautioned those with pre-existing conditions, such as gastric ulcers or severe liver cirrhosis, to consult with a healthcare professional before committing to a fast. For those on gastric medication, he recommended taking the dosage approximately 30 minutes before sahur for maximum effectiveness.
As a final tip for those looking to avoid nighttime reflux, the doctor advised leaving a gap of at least two to three hours between the last meal and bedtime.
