Managing acid reflux during Ramadan: Expert tips for relief and comfortable fasting

Fasting for long hours during Ramadan shifts how your body processes food, making gut health more crucial than ever. Your digestive system cycles between rest and activity, and what you eat at suhoor and iftar directly impacts your energy, mood, and immunity.

Your gut is home to trillions of bacteria that aid digestion, absorb nutrients, and keep inflammation in check. But when fasting is followed by heavy, fried, or sugary meals, this delicate balance can be thrown off, leading to bloating, sluggish digestion, and discomfort.

What fasting means

Before delving into the specifics of gut health during Ramadan, it’s important to distinguish between total fasting and intermittent fasting. As Giuseppe Bellucci, Expert in Functional Nutrition, Metabolism, and Longevity at Baldan, explains: “In the first case, there is complete abstinence from food and drinks for a certain period; in the second case, the word intermittent [from Latin intermittens -entis, present participle of intermittĕre meaning ‘to interrupt, to stop’] refers to a cycle alternating a fasting phase with a refeeding phase.”

There are various types of intermittent fasting, including whole-day fasting, alternate days of complete fasting and unrestricted eating, and time-restricted feeding, which involves unrestricted eating within specific time windows followed by fasting during other periods.

During Ramadan, your body must adjust to changes in food intake, a process that takes time. According to Bellucci, the production of gastric juices follows a biological rhythm and may continue even in the absence of food. The stomach continuously secretes acidic juice rich in enzymes during fasting—almost “silently”—in preparation for food intake. The stomach is protected from its own acidity by a thin, effective mucus layer that prevents damage or ulcer formation. However, prolonged acid buildup can irritate the gastric lining, potentially leading to acid reflux in sensitive individuals.

How metabolism can slow down

Prolonged fasting can also slow metabolism, making digestion more sluggish during the refeeding phase, especially when food is consumed quickly due to intense hunger. Eating large quantities of food in a short period stresses the stomach, leading to increased acidity, bloating, excessive gas, irritation, and digestive discomfort. As Bellucci points out, this is often linked to the types of foods consumed—greasy, spicy, and fried items that are typical of traditional Iftar meals.

Another crucial factor in maintaining gut health during Ramadan is proper hydration. Insufficient hydration, both during fasting and at Suhoor and Iftar, can significantly affect metabolism and digestion, especially by promoting constipation. When the colon muscles contract or spasm, the movement of fecal matter slows, leading to increased fluid reabsorption and harder stools.

Consuming too many sweet foods, sugary drinks, or refined carbohydrates during Iftar can also contribute to fermentative dysbiosis, which leads to bloating caused by gas and fermentable substrates in the intestines.

As Begum, the Longevity Director at Avida Longevity Center, explains, “There could be bloating and gas, which is caused by rapid food intake at Iftar, carbonated drinks, or high-fat or processed meals, leading to slowed gastric emptying and fermentation in the gut.” Add acid reflux to the equation, and digestive discomfort can quickly escalate

What research says

This issue is backed by research. A 2023 study published in Clinical Gastroenterology and Hepatology found that fasting alters gastric acid secretion. Whether this worsens or improves acid reflux depends largely on the foods consumed during iftar. Smaller, balanced meals rich in fiber and probiotics help regulate acid production, ensuring smoother digestion and reducing discomfort.

How to keep the gut healthy during Ramadan

Fibre-rich foods

Start with fibre-rich foods, which include whole grains, fruits, and vegetables keep digestion smooth and prevent bloating. Dates are great for breaking your fast, but pair them with high-fibre foods like oats or lentils for sustained energy.

What are the best high-fibre foods to include in suhoor and iftar for optimal digestion, as Deepti Palija - Founder, Heart Life Zone and Bellucci explain:

Suhoor ideas

Oats: Try overnight oats with almond milk, chia seeds, and fresh berries. Oats are high in soluble fibre, which helps maintain energy levels, explains Palija.

Sprouted grain brain and sourdough: Top with avocado, a sprinkle of chia seeds, and a dash of lemon juice. Whole grains and Sprouted Grains are excellent for digestion.

Fruits: Enjoy a fruit salad with apples, pears, and berries, drizzled with a bit of honey. Fruits like apples and pears are rich in fiber.

Leafy greens: Make a green smoothie with spinach, banana, and a splash of orange juice. Leafy greens are packed with nutrients and fiber.

Iftar Ideas

Legumes: Prepare a hearty lentil soup with carrots, celery, and spices. Lentils are a great source of fiber and protein.

Red rice: Serve with a vegetable stir-fry, rice cooked with vegetables like a pulao or a chickpea curry. Red rice aids in digestion and provides sustained energy.

Nuts and seeds: Add almonds and flax seeds to a yogurt parfait with layers of fruit. Nuts and seeds are high in fiber and healthy fats.

Various vegetables: Roast a mix of vegetables like bell peppers, zucchini, and eggplant with olive oil and herbs. Roasted vegetables are delicious and fibre-rich.

The importance of probiotics

As Palija explains, probiotics can be a great ally for your gut during fasting. They help to keep the gut balanced, reduce bloating, and support digestion, especially when your eating routine changes. Studies, such as the ones published in World Journal of Gastroenterology, have shown that probiotics can also help prevent issues like constipation and acid reflux by keeping your gut bacteria healthy. While a fibre-rich diet is essential, adding natural probiotic sources like yogurt or fermented foods can further support gut health during fasting

A well-rounded diet can do wonders for your gut health without the need for extra supplements.

Giovanni Leonetti, Specialist General Surgeon at Cornerstone Clinic and Palija recommend:

•             Yogurt : Aids digestion and prevents bloating.

•             Kefir: Hydrating and gut-friendly.

•             Fermented Veggies (Kimchi, Pickles): Boost gut bacteria.

•             Buttermilk: Soothes digestion.

Leonetti adds, “Eating these at Iftar not only aids in replenishing the beneficial bacteria in your gut but also helps in the smoother breakdown and absorption of nutrients from other foods consumed during the meal.”