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6 Best Stomach-Friendly Foods for Ramadan

Ms. Ayesha Nasir

5 min read

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Are you having digestive issues during Ramadan? Are they making you uncomfortable during your fast? It is a common issue during Ramadan. The holy month of Ramadan is a time of blessings and spiritual reflection. It is also a month filled with different varieties of food, such as samosas, pakoras, and other fried items, especially in the iftar meal to open the fast. Heavy and oily items are also consumed during pre-dawn meals, also known as sehri and suhoor.

While these foods are usually eaten to fill up before or after fasting, they actually may have the reverse effect. These foods can be problematic for your stomach and cause gastric issues. Moreover, this sudden change in routine and diet can also contribute to stomach problems. Short-term digestive issues are easily resolvable at home through changes in diet and easy home remedies. However, if your symptoms persist or worsen, you should consult the best gastroenterologist in Lahore.

Importance Of Healthy Eating In Ramadan

Are you wondering why your stomach is upset during Ramadan? It is usually due to overeating in sehri or eating oily and spicy foods. You are more likely to experience stomach issues like bloating, acid reflux, and indigestion. These can upset your stomach during Ramadan and cause discomfort while fasting. Digestive health plays a major in your overall health. Taking care of what you eat in sehri and iftar can make your fast easy and comfortable.

Nonetheless, you should focus on eating a fulfilling and hydrating meal, especially in sehri, to provide the energy you need to function throughout the day. Nutrient-rich foods are vital to maintaining good digestion and preventing deficiencies. You should add foods rich in protein and fiber to keep your stomach healthy. If you are facing recurrent digestive issues even with a balanced diet, a Gastroenterologist in Islamabad may be able to guide you regarding treatment.

6 Foods To Eat In Ramadan

While eating large portions of food to prepare for or break your fast may be tempting, you should avoid overeating during Ramadan. Moreover, eating nutritious food is also necessary to keep you going through the day without making you feel tired and hungry. Some foods tick all the right boxes as must-haves in Ramadan, and we have compiled a list of them to make your Ramadan healthy!

1. Yogurt

A staple in most Pakistani households, yogurt provides your body with calcium and protein. It also contains a substantial number of probiotics, which are live microorganisms that can improve your gut health by increasing the good bacteria in your gut. It also aids digestion, ensuring a healthy stomach. Moreover, it is also full of vitamins and minerals, such as phosphorus and magnesium, which can benefit your health.

Additionally, eating yogurt in sehri can make you feel energized throughout the day and prevent you from feeling excessive thirst. You can eat plain yogurt or make dishes or drinks made from yogurt, such as lassi, dahi bhalla, etc., in Ramadan to reap its benefits and satisfy your hunger.

2. Leafy Greens

Vegetables are a must for improving digestion and maintaining a supple diet. Leafy greens are rich in fiber, which can keep your stomach full longer. They also bulk up your stool and regulate bowel movements.

Leafy greens are abundant in vitamins and minerals, which can prevent any deficiencies. Dark leafy greens, such as spinach, kale, broccoli, and cabbage, can give you the most advantages. They are not only great for digestion; they can also help manage your weight in Ramadan.

3. Lentils

If you are looking for a versatile and nutrient-rich food to add to your Ramadan diet, lentils are the perfect choice! Lentils have a high nutritional value and provide you with energy. Moreover, they are also useful for your gut health as they increase the amount of good bacteria in your gut.

Additionally, the fiber content in lentils promotes regular bowel movements and improves digestion. Lentils are also low in calories and can help you maintain a healthy weight during Ramadan. You can enjoy lentils by making lentil soup, or you can also use them in salads and other dishes.  

4. Dates

This tiny powerhouse can provide your body with many benefits. Dates are grown on palm trees and contain protein, fiber, B vitamins, iron, and other nutrients. Dates also hold religious significance as they are mentioned in twenty-two times in the Quran. Moreover, Prophet Muhammad (PBUH) also highlighted the benefits of dates many times.

For this reason, Muslims usually open their fast with dates. In addition to this, they also contain natural sugar and can satisfy your sweet tooth without adding to your weight. Dates are also excellent for digestive health in Ramadan as they contain dietary fiber and amino acids. They may prevent stomach problems like constipation and diarrhea. Dates also have anti-inflammatory properties, which may reduce swelling in your digestive tract.

5. Eggs

The mighty superfood, eggs, are a good source of protein and can provide you with energy to get through your fast. They also contain essential nutritional compounds, such as selenium, Vitamin D, B12, etc., which benefit your health.

Moreover, eggs are also easy on your stomach and can fuel you throughout your fast without making you feel heavy. Eggs can help you recover if you experience stomach issues during Ramadan. They also help keep your weight in check as they have low calories. You can boil, poach, or fry eggs or add them to a salad. Eating eggs with lightly oiled paratha is also a great combination for your sehri.

6. Ginger

Ginger is found easily in most Pakistani households as it is an integral part of the desi cuisine, but did you know that it can improve your stomach health? Ginger has compounds that can ease your digestion process and treat an upset stomach.

It can also alleviate stomach gas and bloating and help you stay away from these stomach health problems during Ramadan. Adding ginger to your iftar foods can aid digestion and relieve discomfort. While you may not eat ginger raw, you can drink ginger tea or add it to other dishes that you eat during iftar.

Foods And Drinks To Avoid In Ramadan

While some foods may be stomach-friendly, there are a few types of foods that you should avoid, such as oily and spicy food. Some foods that you should avoid in Ramadan are:

1. Fried Foods

You may feel tempted to eat fried items like rolls and samosas in Ramadan, but you need to be aware of their damaging effects on your stomach. They are loaded with fats and calories. Oily foods are difficult to digest and can lead to an upset stomach and indigestion. If you want to eat such foods, ensure that you control the portion to avoid any negative effects.

2. Carbonated Drinks

Are you a fan of Doodh Soda in iftar? You need to know that it can increase stomach issues. Carbonated drinks are high in calories and can lead to gas and bloating. Consuming them can also cause indigestion and may increase your weight due to their high sugar content. Moreover, they provide no nutrition to your body. You should drink water or water-based drinks during Ramadan to avoid any side effects.

3. Spicy Food

Spices can be tempting, but excessive use of spices can increase the likelihood of stomach issues. Eating spicy food in sehri can lead to heartburn and indigestion, making it difficult for you to sleep. Moreover, it can also trigger any stomach issues you already have, so limit spices in your food to prevent your health from deteriorating.


Stomach issues are usual in Ramadan. While some of these issues may be due to changes in routine, your diet can also cause or trigger stomach issues. Fasting for long periods and eating unhealthy food at an iftar can be disastrous for your stomach and overall health. Some of the best foods for the stomach during Ramadan include dates, eggs, lentils, vegetables, yogurt, and ginger.

You can add these stomach-friendly foods to your sehri or iftar to ensure a healthy Ramadan without stomach issues. These foods are highly nutritious, especially fiber, which can ease bowel movements and improve digestion. These foods are also a good energy source and can help keep your energy level high during your fast. Moreover, they may also prevent common stomach problems, such as diarrhea, gas, and indigestion. Adding these foods to a balanced diet can enhance digestive and overall health.

Consequently, some foods can aggravate your stomach issues during Ramadan and cause indigestion, heartburn, acidity, and other stomach conditions that may make you uncomfortable. Avoiding oily and spicy food can prevent these issues, and it is best to steer clear of such foods or limit their intake during Ramadan.

Additionally, carbonated drinks and sodas can also make your stomach gassy and cause discomfort, so it is better to stick to water or other hydrating drinks. Furthermore, overeating food can also be an issue and contribute to deteriorating stomach health during Ramadan. Certain changes in your diet and eating habits can make a difference and prevent uneasiness during Ramadan.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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