Did you know? According to the National Health and Morbidity Survey (NHMS) 2024, only 17 per cent of Malaysian adults and 13 per cent of adolescents meet the recommended daily intake of fruits.
While just 12 per cent of adults and 5 per cent of adolescents get enough vegetables, the rest are well below the recommended daily fibre intake.
During Ramadan, this shortfall can become more noticeable, affecting digestion, energy, and even mood, especially for families managing busy mornings and long evenings together.
For many families, Ramadan is a time of spiritual renewal, togetherness and of course, feasting.
But after long hours of fasting, the temptation to indulge at iftar and moreh can leave tummies protesting with bloating, heartburn, constipation, or fatigue.
Even children and teens, who often look forward to the colourful treats and drinks, may feel sluggish if their meals lack fibre and hydration.
“The digestive system experiences a period of rest when people choose to fast. The body produces less acid and experiences decreased inflammatory triggers which lead to improved gut health.
“But we often undo those benefits by overeating at iftar or neglecting hydration and fibre,” explains Consultant Gastroenterologist and Hepatologist at Sunway Medical Centre Sunway City, Dr Sheikh Anwar Abdullah.
Studies support what many families experience firsthand. Gastrointestinal complaints spike during Ramadan, usually because of heavy meals, oily or spicy food, dehydration, and long gaps between eating.
“The biggest culprits are usually overeating at iftar, consuming deep-fried or spicy foods, not drinking enough water, and skipping fibre. Another contributing factor is reduced physical activity.
“With altered sleep patterns and lower energy levels, many people move less during Ramadan, which slows digestion and worsens constipation,” says Dr Anwar.
Sahur matters
Skipping sahur or opting for fast food may feel convenient, but it often backfires.
“The ideal sahur includes complex carbohydrates like oats or brown rice, protein from eggs, fish, or tofu, and water-rich fruits such as watermelon or cucumber.
“Yogurt can also benefit gut health due to its probiotics, provided you do not have lactose intolerance. The major thing to avoid during sahur is spicy, greasy food that irritates the stomach lining and increases the risk of reflux later in the day,” he adds.
Iftar and moreh, pace yourself
At iftar, Dr Anwar recommends easing the stomach back into digestion.
“Start with water and a few dates, then pause perhaps for Maghrib prayers before eating a proper meal. Eat slowly. A balanced plate with complex carbs, lean protein, and some healthy fats is ideal,” he says.
Late-night moreh, a cherished Ramadan tradition, should be enjoyed in moderation.
“Keep it light during moreh. Try to leave two to three hours between the last meal and bedtime to reduce acid reflux or further digestive issues,” adds Dr Anwar.
Families can even make it a little fun by planning lighter, healthy snacks together.
Hydration is key
Constipation is one of the most frequent Ramadan complaints.
“Aim for at least 2 to 2.5 litres of water between iftar and sahur. Sip regularly instead of drinking large amounts at once. Include water-rich fruits, and avoid too much caffeine, which can worsen dehydration,” says Dr Anwar.
Some people need extra care. “If you are on gastric medication, take it about 30 minutes before sahur for maximum effect. If you develop persistent abdominal pain, vomiting, diarrhoea, or see blood in your stool, please do not feel pressured to continue your fast and seek medical attention,” he advises.
Fibre could be the missing piece
“Fibre is essential for bowel regularity. It can also lower cholesterol, stabilises blood sugar, and keeps you full longer. Increase it gradually through fruits, vegetables, legumes, and whole grains to avoid gas and discomfort,” says Dr Anwar.
Ramadan is the perfect time to reset not just spiritually, but physically. Dr Anwar encourages all Malaysians to carry these good habits beyond the fasting month.
“Continue eating mindfully, staying hydrated, and spacing out meals. Older adults especially should ensure enough protein and fibre to maintain muscle strength and digestive health,” he says.
This Ramadan, go beyond cravings at iftar. Eat in moderation, hydrate well, and listen to your body.
“If something feels off, do not push through the pain and immediately get it checked,” he says.