Abdominal bloating during Ramadan: causes, symptoms, and prevention methods

With the arrival of the holy month of Ramadan, millions of Muslims around the world change their daily routines, including their eating habits. While fasting offers numerous health and spiritual benefits, it can also present some health challenges, most notably bloating, which many experience after breaking their fast. This uncomfortable feeling of fullness and pressure in the stomach area, sometimes accompanied by gas, can spoil the sense of well-being after a long day of fasting.

This phenomenon occurs as a result of the digestive system's sudden transition from a state of inactivity and rest for extended periods to one of intensive work processing a large quantity of food at once. This change puts pressure on the stomach and intestines, leading to a slowdown in digestion and the fermentation of some foods by intestinal bacteria, which in turn produces gas and bloating.

The main causes of bloating during Ramadan

There are many factors that contribute to worsening the problem of bloating during the holy month, and they can be divided into reasons related to the type of food and others related to eating habits:

• Eating too quickly: After long hours of hunger and thirst, many people tend to eat breakfast too quickly, which leads to swallowing large amounts of air with the food, a condition known as “aerophagia,” and is a direct cause of gas formation.
• Fatty and fried foods: Ramadan tables are known for dishes rich in fats, such as samosas, pakoras, and others. These foods take longer to digest, keeping them in the stomach for an extended period and increasing the likelihood of feeling heavy and bloated.
• Soft drinks and sugars: Breakfast with soft drinks or artificial juices rich in sugars exacerbates the problem, as these drinks increase gas production and slow down the digestive process.
• Some types of vegetables and legumes: Healthy foods such as broccoli, cabbage, chickpeas, and beans contain complex sugars and fibers that are difficult for the body to fully digest, leading to fermentation in the intestines and the production of gases.
• Insufficient water intake and constipation: Not drinking enough water between Iftar and Suhoor can cause dehydration and constipation, which hinders the movement of waste in the intestines and increases the accumulation of gas and bloating.

Effective strategies for preventing and relieving bloating

Fortunately, this annoying problem can be avoided or mitigated by following some simple tips and modifying eating habits during Ramadan:

1. Begin your iftar slowly: Follow the Sunnah of the Prophet Muhammad (peace be upon him) by breaking your fast with a few dates and a glass of water or milk. This simple act signals the stomach to begin secreting digestive enzymes and prepares it to receive the main meal.
2. Divide your breakfast: Instead of eating one large meal all at once, divide your breakfast into two stages. Have a light snack (dates, water, soup) at the time of the call to prayer, then perform the Maghrib prayer, and afterwards eat your main meal. This gives your digestive system enough time to process the food.
3. Chew your food well: Chewing well helps to break down food mechanically and facilitates chemical digestion, and also reduces the amount of swallowed air.
4. Keep your body hydrated: Make sure to drink plenty of water (8-10 cups) between Iftar and Suhoor, and avoid drinking large amounts while eating meals.
5. Engage in light physical activity: Walking for 15-20 minutes an hour or two after breakfast helps to stimulate bowel movements and facilitate the expulsion of gases.
6. Use natural herbs: Drinking warm herbal infusions such as mint, ginger, anise, and fennel can help soothe the digestive system and expel gas.

If the bloating persists and is accompanied by other symptoms such as severe pain or a change in bowel habits, it is essential to consult a doctor to accurately diagnose the condition and rule out any underlying health problems.