Ramadan Mubarak to all of our followers and customers who will be fasting in the month ahead. This guide is here to help you support your gut health and manage your nutrition during the Holy Month.
By Elena Mattioli
Ramadan Mubarak to all of our followers and customers who will be fasting in the month ahead. This guide is here to help you support your gut health and manage your nutrition during the Holy Month. We’ll also cover how to manage specific digestive symptoms, particularly for those with sensitive digestion or gut conditions such as Irritable Bowel Syndrome (IBS).
Suhur provides you with fluids and energy for the day ahead and helps sustain you through your fast. It’s important to be mindful of how you build this meal to support both your energy levels and digestive health.
1. Eat a balanced meal, including carbohydrates (choosing high-fibre or whole-grain options where possible), protein and healthy fats. Examples include whole-grain bread, oats, talbina, fortified high-fibre cereals, dates, fruit, avocado, nuts and seeds, eggs, yoghurt and cheese. A balanced Suhur helps stabilise blood sugar levels and keeps you fuller for longer.
For those with digestive issues, such as diarrhoea, loose stools, gas or bloating, it may be helpful to focus more on protein-rich foods at Suhur, as very high fibre intake can sometimes aggravate symptoms. Keeping fibre moderate and choosing well-tolerated options is key.
For those who suffer from constipation, prioritising fibre and fluids at Suhur can significantly support digestion and help prevent symptoms from worsening during Ramadan. Including a variety of plant foods, whole grains, fruit and seeds (flaxseeds, chia seeds) can help gut motility.
Adding myota’s prebiotic blends can also be a simple and effective way to increase your plant fibre intake, particularly for those who struggle to meet their fibre needs or experience constipation. Prebiotic fibres help nourish beneficial gut bacteria, support regular bowel movements and leave you feeling fuller for longer, making them a helpful addition during the fasting month. We also have a more gentle blend which is IBS-friendly for those with more sensitivities, if you would still like to support your gut health without the flare ups.
2. Hydrate well with water, coconut water, milk or herbal teas. You can also include fluid-rich foods such as tomatoes, cucumbers, lettuce, melon, watermelon or oranges to support hydration and help prevent headaches, tiredness and dehydration throughout the day.
3. Avoid highly caffeinated drinks like tea, coffee or energy drinks, as these can contribute to dehydration. While hydration is essential, try not to drink excessive amounts all at once, as this may leave you feeling overly full or bloated and reduce your appetite for a balanced Suhur meal.
Iftar helps you replenish and rehydrate after a long day of fasting, and what you choose to break your fast with is particularly important for gut health and overall wellbeing.
1. Use dates to break your fast wisely. Dates provide fibre, potassium, manganese and copper, along with natural sugars to help replenish energy levels. However, those with sensitive digestion may need to be mindful of portion sizes. Dates are generally considered low FODMAP when consumed in moderation (approximately 4-5 regular dates). Sticking to this amount, or pairing dates with nuts, nut butter or yoghurt, may help reduce the likelihood of loose stools or gas.
2. Choose the right fluids. When breaking your fast with dates, ensure you drink adequate fluids or include fluid-rich foods. Light meal or snack options to have after your dates and before your main meal could include broth, soups, salads, smoothies, hummus with vegetable sticks, or cottage cheese. Try to avoid sugary drinks such as fizzy beverages or large amounts of fruit juice (limit fruit juice to around 150ml per day) to prevent blood sugar spikes.
For those with sensitivity to fructans, it may be best to limit fruit juices or smoothies, as these can aggravate symptoms. Instead, opt for water, coconut water, broths or soups, and low FODMAP fruits and vegetables such as berries, pineapple, oranges, kiwi, cucumbers, courgettes, carrots, tomatoes and peppers.
3. Avoid large portions and pace yourself. Overeating at Iftar can leave you feeling sluggish, overly full and bloated. It can also worsen symptoms such as reflux, diarrhoea or nausea. Limiting very salty or fatty foods also helps to reduce thirst and digestive discomfort. Consider eating smaller portions, eating mindfully (chewing thoroughly and eating slowly) or splitting Iftar into two to three smaller meals to better support satiety and digestion.
Supporting your gut health during Ramadan can help you feel energised, comfortable and balanced throughout the month. While fasting is shared by millions around the world, the foods enjoyed at Suhur and Iftar vary beautifully across cultures, families and traditions. Whether your table includes soups, rice dishes, breads, stews or lighter plates, the key is building meals that feel both nourishing and supportive of your individual digestive needs.
