Navigating Ramadan with IBS: A Guide to Low FODMAP Eating
As the holy month of Ramadan approaches, Muslims around the world eagerly anticipate a time of reflection, spiritual growth and communal connection. However, for those living with Irritable Bowel Syndrome (IBS), the fasting period can present a unique set of challenges. The traditional fasting practices of Ramadan, which involve refraining from food and drink from sunrise to sunset, can sometimes exacerbate IBS symptoms. If you’re in this situation, let’s delve into how you can maintain a low FODMAP diet during this time.
The Challenges of IBS and Fasting
During Ramadan, fasting from sunrise to sunset is a central tenet of the observance. For people with IBS, this extended period without food and drink can sometimes lead to:
Increased hunger: When the time comes to break the fast, there might be a tendency to overeat or choose foods that are not low FODMAP.
Digestive distress: Consuming large meals or foods high in FODMAPs after a day of fasting can lead to bloating, gas and general discomfort.
Dehydration: Limited access to water during fasting hours can impact our digestion and our internal stress levels.
Top Tips for Navigating Ramadan with IBS
Suhoor
Choose low FODMAP foods: Opt for foods that won’t flare any symptoms, such as eggs, lactose-free yogurt, oatmeal (with lactose-free fruit), rice cakes and small amounts of nuts like peanuts or walnuts.
Hydrate hydrate hydrate!: Since you cannot drink water during fasting hours, make sure to hydrate well when you are able to. Coconut water, herbal teas and focusing on water-rich fruits like cantaloupe or berries when choosing fruit options can be good ideas - alongside regular glasses of water, of course!
Limit your own trigger foods: Avoid foods high in FODMAPs that you know personally trigger you. They may have the potential to trigger you a bit more during a time where your eating patterns are different to normal! Not everyone will be the same or have the same reaction, though.
Iftar
Start slow: Begin with a small portion of low FODMAP foods. This could include grilled chicken or fish, steamed vegetables like carrots or zucchini, and quinoa or rice.
Be mindful of portion sizes: Overeating, especially after a day of fasting, can lead to discomfort. Listen to your body's signals of fullness. Try and have smaller, frequent meals, rather than one large meal. Having a large volume of food at once can often lead to bloating and discomfort.
Choose low FODMAP desserts: For those with a sweet tooth, opt for desserts made with low FODMAP ingredients. Examples include rice pudding, coconut macaroons or a small serving of lactose-free ice cream.
Hydration
Evening hydration: After breaking the fast, focus on rehydrating with water, herbal teas and electrolyte-rich drinks like coconut water.
Avoid caffeine and carbonated drinks: These can aggravate IBS symptoms, so it's best to steer clear of coffee, soda and energy drinks.
A note on dates…
Unfortunately, dates are a notoriously high FODMAP food. However, the good news is that there are certain varieties of dates that are less likely to cause digestive symptoms than others.
For example, dried pitted dates are lower FODMAP than Medjool dates (a commonly chosen date option - fair enough, they taste great, after all!). A low FODMAP serving of Medjool dates is only 1 date, whereas a low FODMAP serving of dried pitted dates is 5 dates!
Conclusion
Observing Ramadan while managing IBS might require a bit of extra planning and understanding of your body's needs - however, it differs from person to person and day to day. By making thoughtful choices during suhoor and iftar, staying hydrated and being mindful of your personal trigger foods throughout the process, you can navigate this holy month with greater comfort, joy and wellbeing.
Ramadan Mubarak!