Ramadan 2025: Struggling with digestive issues? Top probiotic-rich foods to add to your Iftar for relief

You've completed your fast, but your stomach isn't feeling quite right. Bloating, acid reflux, or sudden cramps—sound familiar?

What might have caused this?

Common digestive issues

During Ramadan, changes in meal timings, certain food choices, and eating habits can affect your digestive system. Dr. Jayakumar B. Kannan,Consultant Gastroenterology, Aster Clinic, Muteena and Dr. Prithvi Shivalingaiah, Specialist Gastroenterology at Medcare Royal Speciality Hospital Al Qusai, both point out some common issues, such as acid reflux, dyspepsia, which is upper abdominal discomfort, nausea, heartburn, and bloating. These often stem from consuming large Iftar meals that include fried or spicy foods, or lying down too soon after eating.

For those with irritable bowel syndrome (IBS), bloating and gas are particularly bothersome. Processed, fried, and carbonated foods can upset your gut, and eating too quickly or not chewing enough can make it worse. Constipation is another concern due to less water intake, low fibre, and reduced activity. For those dealing with inflammatory bowel diseases (IBD) like Crohn’s disease or ulcerative colitis, fasting can sometimes trigger flare-ups, especially after a heavy, sugary Iftar feast.

Probiotics to the rescue

Here’s where probiotics come in.  These beneficial bacteria can help keep your gut in check, especially during fasting. Dr. Kannan explains that probiotics are crucial not only during Ramadan but also afterwards. “In the weeks following Ramadan, there can be a drop in beneficial bacteria, even as microbial diversity increases,” he says. So, keeping probiotics in your diet after Ramadan is key to long-term digestive health.

Dr. Shivalingaiah adds that probiotics are especially useful for improving digestion after irregular eating patterns. “They help break down food more efficiently, which reduces bloating, gas, and indigestion, common issues after Iftar and Suhoor,” she says, adding that they regulate bowel movements, preventing constipation, which is a result of reduced fibre and water intake. “It even lower the risk of diarrhea, particularly after heavy Iftar meals. A balanced gut microbiome also boosts immunity, making it easier for your body to adapt to the changes in diet during fasting,” she says.

To keep your digestion on track during Ramadan, consider adding probiotic-rich foods to your Iftar. Unsweetened yogurt with live cultures, kefir, sauerkraut, kimchi, and fermented drinks like kombucha and kaanji are all great options. Kombucha and kaanji are particularly beneficial. since they not only promote gut health, but also help with hydration when sipped between Iftar and Suhoor. Just make sure to consider any food intolerances or allergies before choosing the best probiotics for your needs.

What kind of probiotics help?

If you're looking to boost your gut health during Ramadan, probiotics are your best friend.

There are so many delicious ways to incorporate them into your diet:

·         Kombucha and kanji, which is a traditional Indian probiotic drink, are great options to sip between Iftar and Suhoor. They aid digestion and keep you hydrated.

·         Unsweetened yogurt with live cultures.

·         Kefir, which is a tangy, fermented drink packed with probiotics.

·         Fermented vegetables like sauerkraut and kimchi.

·         Pickles (salted cucumbers) and fermented soy products like tempeh and miso soup.

·         Greek yogurt, which is high in protein, and kefir, packed with yeast and bacteria, are particularly great for balancing your microbiome.

But what if you aren't able to get enough of these foods? Well, probiotic supplements can be an option too, especially for people with conditions like IBS or IBD—just be sure to talk to your doctor before going that route. Shivalingaiah notes, it’s important to pick probiotics that work with your body’s specific needs, especially if you have any food sensitivities.

According to Kannan, making these dietary changes can actually shift your gut microbiota, promoting the growth of beneficial bacteria like Bifidobacteria and Lactobacillus, which produce short-chain fatty acids (SCFAs) that are key for digestion. So, whether you’re enjoying your Iftar meal or planning your snacks between Suhoor and Iftar, adding a probiotic boost could really help keep your gut happy all through Ramadan.

The importance of fibre

Fibre plays a crucial role in digestive health, especially during Ramadan when changes in meal timings and reduced water intake can increase the risk of constipation. Here's how fibre helps,as explained by the specialists.

Regulates blood sugar: Fibre helps prevent energy spikes and crashes, keeping you feeling steady between meals.

Feeds good gut bacteria: Prebiotic fibre nourishes probiotics, such as good gut bacteria,  supporting overall gut health.

Increases satiety: Fibre helps you feel fuller for longer, reducing the temptation to overeat at Iftar and Suhoor.

Best high-fibre foods for Suhoor and Ifaar

Suhoor

Oats: Try overnight oats with chia seeds, banana, and yogurt.

Whole grains: Include whole wheat bread, brown rice, quinoa, or whole grain wraps.

Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and fiber.

Fruits: Apples, pears, bananas, and berries are great sources of soluble fiber.

Legumes: Lentils, chickpeas, or beans added to omelets or soups.

Vegetables: Cucumbers, spinach, and leafy greens for fiber and hydration.

Iftar

Dates: A traditional Iftar food packed with fiber.

Vegetables: Include whole grains, potatoes, sweet potatoes, and cruciferous veggies like broccoli, cauliflower, and Brussels sprouts.

Legumes: Lentil soup, hummus, or bean-based dishes for protein and fiber.

Soups: These are great for improving hydration and digestion.

Additional tips for a balanced meal:

Main course timing: Try to have your main meal around sunset (6:30 to 7PM).

Avoid sweets: Don’t overindulge in sweets and desserts.

Balance your plate: Include green leafy vegetables, grilled proteins, like fish, chicken, or mutton, complex carbohydrates. Such as brown rice or oats. and fresh fruits.

Boost fibre: Add milk with chia seeds for an extra fiber boost.

The importance of healthy fats and skipping sugary treats

According to Jordan Bunting, Personal Trainer at Roar Fitness, Dubai, loading up on unhealthy foods at Iftar can lead to a significant energy crash a few hours later. Not only are you at risk of still feeling hungry, but this can often result in overeating and further digestive issues. Instead, incorporating healthy fats into your meals can work wonders for both energy levels and digestion.

Healthy fats are slow-digesting, helping to stabilise blood sugar and prevent those dreaded crashes. They promote a steady rise in energy, while also reducing inflammation, supporting digestion, and aiding in the absorption of essential nutrients.