If you suffer from acid reflux, you must understand several fasting tips to avoid stomach pain while fasting and stay healthy during Ramadan. Acid reflux typically causes symptoms like nausea, stomach pain, and a burning sensation in the chest; hence, managing acid reflux while fasting is crucial.
Acid reflux or stomach pain during fasting can occur because the stomach continues producing acid despite the lack of food intake for an extended period. To prevent discomfort, learn how to get rid of stomach pain while fasting!
How to Get Rid of Stomach Pain While Fasting
Fasting can benefit those who suffer from acid reflux because it reduces the risk of GERD. A more structured eating schedule and limited intake of unhealthy foods help improve digestion.
However, some symptoms may still appear during fasting. To prevent unwanted symptoms while fasting, follow these essential tips:
1. Don’t Skip Suhoor
Never skip suhoor, as an empty stomach can trigger acid reflux later in the day. Eating at dawn not only provides energy but also helps regulate stomach acid levels.
Avoid eating too late at suhoor or too early when breaking the fast. Give your body enough time to digest food properly between meals.
For suhoor, choose high-fiber foods, as they take longer to digest and keep you full, reducing hunger throughout the day.
2. Break Your Fast on Time
Always break your fast as soon as iftar arrives. This way, your stomach can use the existing acid throughout the day for digestion.
Delaying iftar can worsen acid reflux symptoms, as stomach acid continues accumulating without food to process.
3. Avoid Foods That Trigger Acid Reflux
The food you eat during iftar and suhoor directly affects stomach acid production. Avoid triggers like caffeinated foods and drinks, high-fat foods, spicy dishes, as well as acidic foods such as oranges, tomatoes, and vinegar.
Instead, opt for stomach-friendly meals like steamed rice, spinach, and dates for iftar. Some safe food options for suhoor include whole wheat bread, pak choy, and oatmeal, which help support digestion and prevent acid reflux.
4. Eat in Small Portions Frequently
If you suffer from acid reflux, it's recommended to eat in small portions. Even if you feel extremely hungry after fasting, overeating can stimulate excess stomach acid production and cause discomfort.
Since you're eating smaller portions, you can increase meal frequency to meet your daily nutritional needs gradually.
The same applies to suhoor—consider eating over two to three hours before imsak rather than consuming everything at once.
5. Chew Your Food Slowly
Chewing food thoroughly helps ease digestion and prevents acid reflux. Eating too quickly makes it harder for your digestive system to process food, leading to increased stomach acid production.
6. Avoid Lying Down Immediately After Eating
After eating—whether at suhoor or iftar—avoid lying down or sleeping right away. This habit can trigger acid reflux and discomfort.
To prevent this, wait at least three hours before lying down, allowing your digestive system to process the food properly.
7. Wear Loose Clothing
Wearing loose clothing can help reduce pressure on your stomach, minimizing the risk of heartburn and acid reflux.
Avoid tight belts or restrictive clothing that could put unnecessary pressure on your abdomen.
8. Adjust Your Sleeping Position
Arranging your sleeping position can help prevent acid reflux while fasting. Try elevating your upper body about 15 cm to reduce the risk of stomach acid rising into the esophagus. This position helps keep food from flowing back up, minimizing discomfort.
9. Manage Stress
Stress can increase stomach acid production, leading to symptoms like bloating, heartburn, and acid reflux. When you're stressed, the rise of cortisol levels may disrupt stomach acid balance and slow digestion.
To keep stress in check, practice relaxation techniques like meditation, deep breathing, or light exercises, such as yoga. These activities can help maintain digestive health and improve overall well-being.
10. Stay Hydrated
Proper hydration is essential during fasting to prevent dehydration and reduce acid reflux symptoms. Drink at least 2 liters (about 8 glasses) of water every fasting day.
You can follow the 2-4-2 hydration method, which includes two glasses at iftar, four glasses between night and dawn, and two glasses at suhoor.
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Its pure and refreshing taste comes from deep, protected mountain springs—keeping it naturally cool even without refrigeration.
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