Heartburn and Acid Reflux During Ramadan: Causes, Prevention, and Treatment

Heartburn or acid reflux is a common digestive issue that many individuals experience during the blessed month of Ramadan. The discomfort may be chronic or may occur occasionally due to unhealthy habits that individuals unknowingly engage in. These habits can lead to this bothersome digestive problem.

Heartburn is characterized by a burning sensation, discomfort, and a feeling of acidity in the mouth due to the backflow of stomach acid into the esophagus (gastroesophageal reflux). The symptoms usually appear after eating, bending over, or lying down.

Why Does Heartburn Occur During Ramadan?

While fasting for long hours generally reduces the stomach's acid production for digestion, heartburn can still occur, particularly after Iftar and during the evening hours. This is due to a combination of factors such as overeating, eating heavy meals, and digestive sluggishness.

The causes of heartburn during Ramadan can include:

Excessive weight and obesity: These conditions increase pressure on the stomach, leading to acid and food reflux into the esophagus.
Pregnancy: The hormonal changes and weight gain associated with pregnancy, particularly in the later stages, put pressure on the stomach.
Fatty foods: Fatty meals take longer to digest and can lead to prolonged acid production.
Certain foods: Citrus fruits, onions, tomatoes, spicy foods, carbonated beverages, and energy drinks can trigger acid reflux.
Caffeine: Excessive caffeine intake can lead to acid reflux.
Smoking: Smoking weakens the lower esophageal sphincter, making it easier for stomach acid to flow back into the esophagus.
Stress: Anxiety and stress can contribute to digestive disturbances.
Medical conditions: Issues like a hiatal hernia, gastroparesis (delayed stomach emptying), or asthma can worsen heartburn.
Medications: Some medications like aspirin, asthma medications, and antibiotics can irritate the stomach and lead to reflux.
Sleeping right after meals: Lying down too soon after eating can trigger heartburn.
Overeating: Eating large quantities of food during Iftar or Suhoor increases the pressure on the stomach and can cause heartburn.

Prevention of Heartburn During Fasting

To help prevent heartburn during Ramadan, here are some important tips:

Stay Hydrated: Drinking sufficient water helps to neutralize stomach acid. Aim for at least 8 glasses of water between Iftar and Suhoor. Drinking warm water before Iftar and Suhoor can help relieve stomach pain.
Choose Healthy Foods: Eating foods that are rich in nutrients provides your body with the necessary energy for fasting. However, avoid overeating at both Iftar and Suhoor. Include foods such as:
- Fruits that contain water like watermelon.
- Salads rich in cucumber (high in water content).
- Low-fat soups.
- Alkaline vegetables like leafy greens.
- Proteins such as chicken, fish, and lean meats.
- Whole grains like oats.
- Natural sweeteners like honey.
Don’t Overeat: Eating too much increases stomach pressure, slows down digestion, and increases stomach acid production. Start Iftar with a light meal, such as dates and water, then gradually proceed to a heavier meal.
Avoid Lying Down Immediately After Eating: Wait at least two to three hours before lying down to reduce the likelihood of acid reflux.
Weight Management: Avoid eating heavy meals during Iftar and Suhoor to help with weight management and reduce acid reflux symptoms.
Avoid Smoking: Smoking, particularly before or after Iftar, can worsen acid reflux.
Avoid Spicy, Fatty, and Fried Foods: Spicy foods, fried meals, and fatty dishes should be avoided as they can worsen heartburn and slow down digestion.
Limit Caffeine: Reduce your intake of caffeine (coffee, tea, chocolate) as it can increase acidity.
Exercise Lightly: After Iftar, engage in light exercise, like walking, to assist digestion and prevent acid reflux.

Remedies for Heartburn During Ramadan

Certain foods and drinks can help alleviate heartburn symptoms:

Cabbage Juice: Drinking two tablespoons before meals may help with acid reflux.
Ginger: Ginger has anti-inflammatory properties and can be consumed either as grated ginger or ginger tea.
Chamomile Tea: This tea helps to reduce stomach acid levels and has properties similar to over-the-counter acid reflux medications.
Baking Soda: A small teaspoon of baking soda mixed with water can neutralize stomach acid.
Licorice Root: Licorice has been traditionally used to soothe acid reflux by increasing mucus production in the esophagus lining, protecting it from stomach acid.

Common Mistakes Leading to Heartburn During Ramadan

Some habits can worsen heartburn during Ramadan, and it’s best to avoid them:

Eating Fast Food: These foods are fatty and slow down digestion, leading to acid reflux.
Overindulging in Sweets and Juices: These can trigger hunger pangs and lead to overeating, which exacerbates heartburn.
Eating Spicy Foods: Spicy food can irritate the stomach lining and lead to acid reflux.
Eating Too Much Carbohydrates: Overeating carbs may lead to cravings for sugar and increase hunger, worsening heartburn.
Eating Quickly: Not chewing food properly or eating too fast can disrupt digestion.
Overconsumption of Caffeine: Caffeine-containing beverages like soda, coffee, and chocolate should be consumed in moderation.
Skipping Suhoor: Suhoor is an essential meal to fuel your body throughout the fasting day. Skipping it can lead to dehydration and digestive problems, including heartburn.
Chronic Stress: Excessive stress increases cortisol levels, leading to more acid production in the stomach.
Wearing Tight Clothes: Tight belts or clothes can increase abdominal pressure, triggering heartburn.

Conclusion

Managing heartburn during Ramadan requires careful planning, including proper hydration, avoiding certain foods, eating in moderation, and adopting healthy lifestyle changes. If the problem persists despite following these measures, it may be necessary to seek medical assistance to manage and treat chronic acid reflux.