Most people think the month of Ramadan is synonymous with—parathas, pakoras and samosas. Needless to say, eating a lot of oily food with abandon, afternoon naps and buffet iftars are not going to help with your cholesterol and your weight. Moreover, unhealthy eating habits are going to end up causing you physical discomfort, including heartburn, acidity, and thirst throughout the day.
Here is a list of food that can help you eat better in Ramadan and get rid of heartburn:
Dates are an ideal food to break the fast with; they are sunnah food for a reason. Dates are full of good carbs that instantly provide you with energy, without overloading the system with a lot of sugar. In fact, dates are good suhoor food too because they are full of potassium, fibre and magnesium, which can help you sustain energy for long after you stop eating. The slow-digesting components in dates mean that the body feels fuller for longer, and keeps the hunger pangs at bay.
Because dates are not heavy on the stomach, they are not going to exacerbate heartburn and acidity. Eating dates first primes the stomach for receiving food, after a whole day of fasting. This makes digestion easier, and acidity less likely to occur. Dates also improve digestion by enhancing the secretion of gastric and digestive juices. Therefore, dates decrease the chances of an upset stomach during Ramadan as a result of food overload.
Furthermore, dates are high in fibre, which improves the gastric motility and prevents constipation that can occur as a result of altered eating habits in Ramadan. According to the US Department of Agriculture, one date is sufficient to provide 6 percent of the total daily requirement of fibre. The indigestible parts of a date are essential to keep the colon healthy and working optimally. This fibre in dates is also an excellent way of keeping cholesterol in check and prevent obesity.
Dates are rich in alkaline salts, that balance acidity. The magnesium and potassium in dates provides necessary electrolytes to the body, keeping thirst and listlessness away. One study in the International Journal of Food, Sciences and Nutrition states that dates are almost an ‘ideal food’ because of their potential health benefits and nutrients they contain. There are close to 15 minerals, unsaturated fatty acids and numerous amino acids in dates, along with a host of vitamins that keep the body and bones healthy, and fight off diseases.
Melons, cantaloupes and watermelons are a great food to eat during the hot Ramadan months. Melons are 90 percent water, which means that they can help keep the body hydrated and healthy during the fast. Moreover, melons are rich in nutrients that soothe the stomach, and get rid of gastric problems. A great option is to have a melon smoothie and stay fresh throughout the day. This fabulous food is also a great option for people who are looking to losing weight this Ramadan.
This amazing vegetable is also a great option for hydration and health. Eggplants are a rich source of vitamin B, folic acid, potassium and antioxidants that keep the body energized throughout the day. They are also 90 percent water, making them a great option for battling the heat and thirst in the hot summer months. They can be baked and topped with olive oil for a delicious healthy and low-fat meal.
Another healthy and hydrating option for the summer to keep acidity at bay is: cucumber. Cucumber can be added to salads, mixed with yogurt, or eaten raw with hummus. Whatever way you choose to eat it, it can help you feel light and energized. Healthy snacks like cucumbers can also beat off post-snack lethargy and laziness that result from over-eating.
Cucumber is a light meal that is an excellent option for those who are looking to lose a few pounds this Ramadan.
Vegetables are easy to digest for the body, and also not overload the stomach. Moreover, they require less acid to be absorbed and therefore, prevent heartburn and acid reflux. Drizzled or sautéed with olive oil, boiled vegetables can provide the body with vital nutrients while fasting, keeping one feeling light and fresh. Olive oil helps better to absorb the nutrients contained in the vegetables and even enhance them.
Boiled vegetables are quickly cleared from the stomach because of their higher fibre content, and help boost the blood glucose levels for longer. This sustains the body for longer and is therefore, ideal food for suhoor. Because they are cleared from the stomach quickly, they do not irritate the stomach lining, and can be beneficial for people battling gastritis and acid reflux.
Apart from eating right in the Ramadan to get rid of heartburn, it also helps to drink plenty of water, avoid over-eating, not lying down right after eating and limiting the intake of caffeine.
Opt for a varied and nutritious menu for yourself and your family to ensure proper health; book an appointment with top nutritionists in Lahore, Karachi and Rawalpindi through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.