Ramadan and IBS
About Ramadan
Ramadan is the 9th month in the Islamic calendar. It is a month where Muslims are required to fast from sunrise till sunset. Fasting consists of no food or drink and completes one of the five pillars of the Islamic faith. There are certain groups of people who are exempt from fasting, including those with an illness. These people can either make up the fasts at a later date or feed a poor person, some choose to do both.
Fasting during Ramadan can mean significant changes to diet and lifestyle as the types of foods eaten and timings of meals change. Muslims from different cultures have different traditional foods eaten in Ramadan, however the timing of meals will depend on the region of the world they are fasting.
The meal before the fast begins is known is Suhoor, the pre dawn meal. In the UK, this will be between 1-3am this year, local mosques provide information on times prior to the month. The fast ends at dusk, around 8pm, with the meal known as Iftar.
Ramadan with IBS
For people who are living with chronic conditions such as IBS, observing the fasts of Ramadan may require extra preparation and adaptations of management to account for changes to diet and lifestyle. Here are some tips on observing Ramadan:
Prepare by making lists of meals for Iftar, Suhoor and snacks which will help meet your 5 portions of fruit and vegetables. Aim for a variety of plant-based foods. Use this as a guide to shop and prepare foods before the month begins
Medical management. This includes discussing changes of medication timings with your GP/Pharmacist to correlate with the new timings of meals.
Use a Journal/Checklist during Ramadan to keep a track of the plant-based diversity of your diet. There is a small window to eat, therefore maximising this is important!
Meals should not be feasts. After fasting all day there can be a temptation to over eat. Try having a small Iftar followed by a snack.
Hydrate. Use the time between fasts to hydrate with well. Your urine should be clear, or light straw colour before beginning a fast.
Exercise. Include some form of gentle exercise throughout this month. If you are struggling with this, try a short walk or yoga.
Sleep. As sleeping patterns can change during this month, if possible, try to structure your day to allow some time to catch up on sleep or rest. This is also important to be able to wake up for the Suhoor meal and eat well before the next fast.
Have non fasting days. If your symptoms are exacerbated during Ramadan, use the exceptions ruling to have rest days till you feel able to fast again. If you cannot fast at all, remember there are other ways to observe this month including prayer, charity and self improvement.
The month of Ramadan (29 or 30 days) ends when the new moon is sighted. The three day celebration of Eid al-Fitr then takes place. Muslims celebrate with food, family and friends. If you are struggling with symptoms, try to space out amounts of high fat and sugar foods eaten on these days, reducing quantities if required.
I hope everyone celebrating has a wonderful Ramadan!
Words by Shehnaz Bashir, @gutsy_dietitian.
An NHS and Freelance Dietitian based in Scotland, she is registered with the Health and Care Professions Council and also a member of British Dietetic Association. She has extensive experience working in a many areas of adult dietetics for 8 years. For more information on Ramadan, visit https://gutsynutrition.co.uk