{"id":2673,"date":"2022-04-01T07:52:54","date_gmt":"2022-04-01T06:52:54","guid":{"rendered":"https:\/\/theguthealthclinic.com\/?p=2673"},"modified":"2023-08-21T19:20:04","modified_gmt":"2023-08-21T18:20:04","slug":"ramadan-2022-gut-health-tips","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/ramadan-2022-gut-health-tips","title":{"rendered":"Ramadan 2022 – Gut Health Tips"},"content":{"rendered":"\r\n

Muslims across the world are marking the start of Ramadan today.\u00a0 One of the most recognised practices undertaken during Ramadan will be the daily fasting –\u00a0 which involves fasting from food and drink between the hours of sunrise and sunset for 30 days.\u00a0\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\n

For our followers that partake in fasting during Ramadan, we’ve put together some top tips on managing nutrition and hydration, as well as keeping on top of your gut health this month.\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\n

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  1. Mirror your normal mealtime routine as much as possible.\u00a0 It\u2019s really important that we eat regularly to nourish our bodies and our microbes (when we are fasting, they are too!).\u00a0Try to have three meals spread evenly through your non-fasting hours – keep the rhythm of a hearty breakfast and evening meal, and light supper.\u00a0<\/li>\r\n
  2. Balanced meals will keep you fueled for the day – including whole grain \/ high fibre starchy carbohydrates (such as bread, pasta, cereals) and lean proteins (meat, chicken, fish, pulses).\u00a0 Always add a side of salad or vegetables, to ensure you\u2019re getting plenty of fibre, vitamins and minerals.\u00a0\u00a0<\/li>\r\n
  3. Staying well hydrated is key to minimising fatigue and preventing dehydration.\u00a0 Ensuring you drink enough is a MUST. Try to have 1-2 big glasses of water with each meal, as well as sipping throughout the evening.\u00a0 Avoid fizzy drinks which can leave you feeling bloated and uncomfortable.\u00a0\u00a0<\/li>\r\n
  4. After a long period of fasting be sure to take time with your meals (we know easier said than done!)\u00a0 Digestion of food starts even before the food enters our gut – be sure to chew each mouthful well which helps food mix with digestive enzymes in our saliva so that it\u2019s ready to be digested by the stomach which can help reduce excess burping, bloating and discomfort.\u00a0\u00a0<\/li>\r\n
  5. Limit salty foods as much as possible.\u00a0 As well as being \u2019not-very-good-for-you\u2019 in general, too much salt in our diets can increase the feeling of thirst, which is tricky to manage when you\u2019re not able to drink in the day.\u00a0 Avoid adding salt at the table, salt to cooking, and limit intake of salty snacks, sauces and processed foods.\u00a0 For further details on why excess salt can be an issue, and how to manage your intake of salt, see my salt awareness week post here<\/a>.\u00a0<\/li>\r\n
  6. Don\u2019t forget your super six! Make sure to squeeze in fruits, vegetables, nuts, seeds, pulses and legumes as much as you can – side dishes and snacks all count too!\u00a0 The fibre content will help to keep you feeling full and ready for the long day of fasting, as well as taking care of your gut microbes during your fast.\u00a0\u00a0<\/li>\r\n
  7. Fruits and veggies such as cucumber, lettuce, mushroom, tomatoes, melon, apples, oranges and berries have high water contents which will help to keep you feeling well hydrated. \u00a0 Keeping pre-prepared salads, leftover veggies, and chopped up fruit salad in the fridge makes it all that bit easier to get those plant points in when you\u2019re pushed for time!<\/li>\r\n
  8. Plan and prepare your meals ahead of the week; after a long day of fasting your body will be craving high energy and fatty foods.\u00a0 Ensure you have planned some nourishing and wholesome meals for opening your fast with, to help fuel your body, and feed your microbes.\u00a0 Check out Eat More, Live Well<\/a>.\u00a0 For some delicious recipes to see you through your fast.\u00a0<\/li>\r\n
  9. If you have underlying health conditions, are taking regular medications, are undergoing medical treatment, or have any other questions about fasting and your health, please do ensure you speak to your GP or family doctor if you are planning to fast, and take on board any recommendations they have made.\u00a0\u00a0<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n

    For those celebrating, we wish you a very Happy Ramadan from all of us at The Gut Health Clinic!\u00a0<\/p>\r\n

    This blog was authored by Tanzil Miah<\/a>, an IBD and surgical specialist dietitian.<\/p>\r\n","protected":false},"excerpt":{"rendered":"

    Muslims across the world are marking the start of Ramadan today.\u00a0 One of the most recognised practices undertaken during Ramadan will be the daily fasting –\u00a0 which involves fasting from food and drink between the hours of sunrise and sunset for 30 days.\u00a0\u00a0\u00a0 For our followers that partake in fasting during Ramadan, we’ve put together…<\/p>\n","protected":false},"author":6,"featured_media":2674,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[29,94],"tags":[],"class_list":["post-2673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gut-basics","category-lifestyle","tghc-authors-tanzil-miah"],"acf":[],"yoast_head":"\nRamadan 2022 - Gut Health Tips | The Gut Health Doctor<\/title>\n<meta name=\"description\" content=\"We've put together some top tips on managing nutrition and hydration during Ramadan, as well as keeping on top of your gut health this month.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.theguthealthdoctor.com\/ramadan-2022-gut-health-tips\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramadan 2022 - 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