article provides useful advice on how to avoid some common problems
encountered in Ramadhan. If followed, it would enable one to fast
comfortably and enjoy fully the spiritual benefits of Ramadhan.
Come Ramadhan, our diet is radically altered. Our meals get
in mornings and evenings, with no intake in-between for an
period of time. For some of us, the intake of oily foods
These changes in diet aren't well received by everyone.
Dr. Farouk Haffejee of the Islamic Medical Association of South
(Durban) has created a list of recommendations for dealing with
Ramadhan in a healthy fashion. They deal with common problems
encountered in Ramadhan.
Dr. Haffejee suggests that in the month of Ramadhan, "our diet
not differ very much from our normal diet and should be as simple
possible." He says that our diet should maintain our normal
although he does mention that if one is over-weight, Ramadhan is a
good time to shed some pounds.
He also recommends foods that last longer.
"In view of the long hours of fasting, we should consume slow
digesting foods including fibre containing-foods rather than
fast-digesting foods. Slow digesting foods last up to 8 hours,
fast-digesting foods last for only 3 to 4 hours," writes Dr.
Slow-digesting foods are foods that contain grains and seeds such
barley, wheat, oats, semolina, beans, lentils, wholemeal flour,
unpolished rice. These are called complex carbohydrates.
Fast-burning foods are foods that contain ingredients such as
and white flour. They are called refined carbohydrates.
According to Dr. Haffejee, whole wheat, grains, seeds, vegetables
(like green beans, peas, and spinach), fruit with skin, dried
(such as dried apricots, figs, prunes, and almonds) are all
of fibre-containing foods.
Dr. Haffejee says that meals in Ramadhan should be well-balanced,
they should contain foods from each food group, such as fruits,
vegetables, meat/chicken/fish, bread/cereals and dairy products.
He discourages fried foods that some of us are addicted to.
"Fried foods are unhealthy and should be limited. They cause
indigestion, heart-burn, and weight problems," Dr. Haffejee points
Below are Dr. Haffejee's recommendations for a Ramadhan diet:
Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at suhoor.
Too much tea at suhoor: Tea makes you pass more urine taking with
valuable mineral salts that your body would need during the day.
Smoking cigarettes: If you cannot give up smoking, cut down
starting a few weeks before Ramadhan. Smoking is unhealthy and one
should stop completely.
Complex carbohydrates at suhoor so that the food lasts longer
you less hungry.
Dates are excellent source of sugar, fibre, carbohydrates,
Almonds are rich in protein and fibre with less fat.
Bananas are a good source of potassium, magnesium and
As much water or fruit juices as possible between iftar and
that your body may adjust fluid levels in time.
Below, Dr. Haffejee has listed common health issues faced in
their causes, and their remedies:
Constipation can cause piles (haemorrhoids), fissures (painful
in anal canal) and indigestion with a bloated feeling.
Causes: Too much refined foods, too little water and not enough
in the diet.
Remedy: Avoid excessive refined foods, increase water intake, use
in baking and brown flour when making flatbread.
INDIGESTION AND WIND
Causes: Over-eating. Too many fried and fatty foods, spicy foods,
foods that produce wind e.g. eggs, cabbage, lentils. Carbonated
like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or better still, drink
water. Avoid fried foods, add ajmor to wind-producing foods.
LETHARGY ('low blood pressure')
Excessive sweating, weakness, tiredness, lack of energy,
especially on getting up from sitting position, pale appearance
feeling faint are symptoms associated with "low blood pressure".
tends to occur towards the afternoon.
Causes: Too little fluid intake, decreased salt intake.
Remedy: Keep cool, increase fluid and salt intake.
Caution: Low blood pressure should be confirmed by taking a blood
pressure reading when symptoms are present. Persons with high
pressure may need their medication adjusted during Ramadhan. They
should consult their doctor.
Causes: Caffeine and tobacco-withdrawal, doing too much in one
lack of sleep, and hunger. Usually occur as the day goes by and
worsens at the end of the day. When associated with "low blood
pressure", the headache can be quite severe and can also cause
Remedy: Cut down caffeine and tobacco slowly starting a week or
before Ramadhan. Herbal and caffeine-free teas may be substituted.
Reorganise your schedule during the Ramadan to have adequate
LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor concentration, perspiring
feeling shaky (tremor), unable to perform physical activities,
headache, palpitations are symptoms of low blood sugar.
Causes (in non-diabetics): Having too much sugar i.e. refined
carbohydrates especially at suhoor. The body produces too much
causing the blood glucose to drop.
Remedy: Eat something at suhoor and limit sugar-containing foods
Caution: Diabetics may need to adjust their medication in Ramadhan.
Consult your doctor.
Causes: Inadequate intake of calcium, magnesium and potassium
Remedy: Eat foods rich in the above minerals e.g. vegetables,
dairy products, meat and dates.
Caution: Those on high blood pressure medication and with kidney
problems should consult their doctor.
PEPTIC ULCERS, HEART BURN, GASTRITIS AND HIATUS HERNIA
Increased acid levels in the empty stomach in Ramadhan aggravate
above conditions. It presents a burning feeling in the stomach
under the ribs and can extend up to the throat. Spicy foods,
and Cola drinks worsen these conditions.
Medications are available to control acid levels in the stomach.
People with proven peptic ulcers and hiatus hernia should consult
their doctor well before Ramadhan.
Kidney stones may occur in people who have less liquids to drink.
Therefore, it is essential to drink extra liquids to prevent stone
Causes: During Ramadhan, when extra Salah are performed, the
on the knee joints increases. In the elderly and those with
this may result in pain, stiffness, swelling and discomfort.
Remedy: Lose weight so that the knees do not have to carry any
load. Exercise the lower limbs before Ramadhan so that they can be
prepared for the additional strain. Being physically fit allows
greater fulfillment, thus enabling one to be able to perform Salah
Dr. Mushfiq Khan
updated: Oct. 18, 2004