As the holy month of Ramadan arrives, it envelops the Islamic world with spirituality, forgiveness, and mercy. Along with welcoming the blessed month of fasting, many questions arise about how to maintain the digestive health of those fasting and the best ways to organize meals and drinks after long hours of abstaining from food. Turkish doctor Ayman Saqlalli from Elgı Hospital provides 10 dietary tips for maintaining the digestive health of fasters through Anadolu. Here are the tips he offered:
1. Pay attention to the suhoor meal and do not skip it to avoid low blood sugar levels, especially after long hours of fasting.
2. Eat unsalted or unroasted nuts and increase the intake of fiber-rich vegetables to improve digestion and increase feelings of fullness during fasting hours.
3. Focus on consuming protein-rich foods, such as eggs, yogurt, and kefir (fermented milk also known as Indian mushroom).
4. Have light snacks immediately after breaking the fast, such as a bowl of soup, then wait about 15 minutes before starting the main meal to avoid indigestion.
5. Avoid high-calorie meals such as rice, pasta, fried foods, and sweets to reduce the chances of weight gain and indigestion.
6. Replace foods cooked with hydrogenated fats with those cooked in olive oil, and substitute red meats with white meats (poultry) and fish.
7. Avoid heavy desserts right after breaking the fast and replace them with one small piece of dessert made with milk and cream.
8. Instead of having one large heavy meal, consume several light and small meals at intervals from breaking the fast until the next meal.
9. Drink at least 2 liters of water and consume healthy beverages, such as milk, soda (mineral water), and chamomile tea, to replenish the body with fluids lost during fasting.
10. Engage in light home exercises one or two hours after breaking the fast and avoid excessive intake of tea and coffee due to their high caffeine content.
