Gastroenterologist talked about ways to safely fast during Ramadan

Ramadan is a time of spiritual purification, but from a physiological point of view it can be stressful for the digestive system. Prolonged fasting with subsequent stress on the stomach requires a conscious approach so that fasting does not lead to exacerbations of chronic diseases and poor health. Ekaterina Kashukh, a gastroenterologist and expert at the Hemotest Laboratory, told Izvestia on February 18 about how to build a diet without harm to health during fasting.

According to the expert, after temporary abstinence from food, the enzymatic activity of the digestive system naturally decreases, and the intestinal mucosa becomes more sensitive. The sudden intake of a large volume of heavy food provokes stretching of the stomach walls, acid injection into the esophagus and a feeling of heaviness. That is why a two-stage iftar is considered physiologically correct: you should start with dates and water, and after a pause, introduce easily digestible protein and complex carbohydrates into the diet, for example, poultry or fish with stewed vegetables.

"People with irritable bowel syndrome deserve special attention. This is a condition in which even a slight change in diet leads to pain and digestive disorders. In this condition, you should consult a doctor before fasting and probably refuse to observe it," the doctor warned.

As Kashuh noted, overeating at night becomes a serious problem during Ramadan. Fatty and fried dishes create a strong load on the pancreas, the activity of which is physiologically reduced in the dark. Late intake of heavy food can provoke stagnation of bile and the risk of stone formation.

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"To avoid this, heavy protein foods should be consumed immediately after iftar, and complex carbohydrates and fermented dairy products should be left on suhur," the expert recommended.

Dehydration and vitamin deficiency are another less obvious threat of fasting. Feeling thirsty in the evening often makes people drink liters of water in one gulp, which leads to swelling. Water should be drunk evenly from the moment of iftar to bedtime. And since the body is deprived of fresh fruits, vegetables and herbs during the day, they must be included in the evening diet.

To avoid bloating, it is recommended to exclude the combination of animal protein with simple carbohydrates from the evening menu. Legumes, despite their nutritional value, cause gas formation due to the high content of dietary fiber, which is not broken down in the small intestine. And carbonated drinks and excess salt can cause flatulence.

"The best approach to iftar is to fill the evening plate with products that have undergone minimal heat treatment, without spicy spices and excess salt," the doctor concludes.

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During this month, believers observe strict fasting from dawn to dusk.

The journal Medical Xpress reported on February 8 that a new meta-analysis showed that meal timing may be no less important than meal duration. Eating earlier in the day is associated with better indicators of metabolic health compared to late meals, even within the framework of interval nutrition.

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