Eating before sunrise. Observing the fast throughout the day. And breaking it at sunset. These are the cherished practices that millions of Muslims follow during the holy month of Ramadan. This sacred period is marked by devotion, self-discipline, will-power, and reflection, and it culminates in a mega celebration of Eid.
This year, Ramadan began on February 17, and millions have embraced the physical and spiritual commitment that comes with fasting. While myths persist that abstaining from food for long hours may affect health, experts explain that when observed correctly, it can offer meaningful health benefits along with spiritual growth.
What happens to the gut during fasting?
Highlighting the impact of long-term fasting on the gut system, eminent Delhi gastroenterologist Dr Saroj Dubey told A Lotus in the Mud: “During fasting, the gut system resets to some extent, decreasing acid production and slowing gut motility. There are favorable modifications in sugar and insulin metabolism. Over a month, the gut gradually adapts to dietary changes. The gut microbiome also changes, often in a favorable way.”
When asked about patients of conditions like acid reflux, gastritis, IBS, or inflammatory bowel disease, Dr Dubey said: “They need to stay hydrated and avoid fried or oily food, especially while breaking the fast. They should try to include enough vegetables, fruits, and fiber in their diet.”
Fasting frees time, enhances productivity
Across the world, people follow different dietary patterns, and the time they spend preparing meals at home often reflects that choice. According to research, people usually spend at least two hours every day on cooking. Ramadan comes as a time-saving opportunity. With fewer meals to cook, you save time and can invest that energy into something more fruitful.
Dr Faroque A. Khan, Professor of Medicine, founding member of the Islamic Center of Long Island (ICLI), and Chairman and founder of the Interfaith Institute of Long Island, told Parveen Chopra, Editor of A Lotus in the Mud, that he has been observing the Ramadan fast since childhood.
Now in his early eighties, he reflects on the discipline with characteristic clarity. “We spend so much of our day thinking about food—planning it, preparing it, eating it, and then digesting it. Fasting frees that time,” he says. “I have found Ramadan to be the most productive period of my professional life. I managed to write four books during this blessed month.”
For Dr. Khan, fasting is not only spiritual but also a testament to human resilience. “The ability to fast for an entire month signifies the mind triumphing over the body. And abstaining from food for long stretches resembles intermittent fasting, which modern medical science now recognizes for its health benefits.”
His wife, Dr. Arfa Khan, Professor Emeritus of Radiology and a founding member of ICLI, also fasts throughout Ramadan and emphasizes moderation. She advises avoiding overeating and recommends a balanced diet rich in protein while limiting heavy portions of meat, rice, bread, and sweets.
Describing her family’s Ramadan routine, she shares, “For Sehri (pre-dawn meal), we keep it simple—a bowl of cereal or oatmeal with fruit, an egg, and a cup of tea. At sunset, we break our fast with dates and fruit salad, and after performing the evening prayers, we have a light dinner.”
Ramadan vs intermittent fasting
The longest day of the year typically offers more than 15 hours of daylight across the mid-Northern Hemisphere, with daylight increasing closer to the pole. In such a situation Ramadan fasting duration can increase.
If we compare Ramadan with popular intermittent fasting, the two share similarities in terms of hours without food. Intermittent fasting follows the 16/8 hours model, and it is considered healthy when followed properly. In that context, Ramadan requires fewer hours of fasting and can be considered a healthier fasting practice provided it is observed with a balanced diet.
Healthy fasting: What doctors recommend
By adopting practical dietary and hydration food habits at Sehri and Iftar, fasting during the holy month can be both healthy and sustainable.
Dr Molana Shahwar Husain from Amroha, an Indian city in Uttar Pradesh, opines that people with a medical condition can also fast albeit following certain rules.
“Fruits, salads, and boiled grains are staples on our Sehri and Iftar menus. They keep us energized, refreshed, and help maintain a healthy gut throughout the fast,” he added.
Dr Shubham Jain, a gastroenterologist with Apollo Spectra Mumbai, too emphasizes eating slow-digesting food. “At Sehri, eat slow-digesting foods like oats, whole grains, eggs, yogurt, and fruits, and stay hydrated by drinking enough water.
“Avoid salty and fried foods that can leave you thirsty. Eat light, balanced meals. Break the fast with dates and water. Include vegetables and protein, and rehydrate gradually to prevent acidity and dehydration. Then, you will surely feel better.”
How to avoid common mistakes during Ramadan
Breaking a fast with fried or calorie rich foods can upset your digestive system, leading to bloating, indigestion, etc.
Common mistakes during Ramadan can be overeating, choosing fried and sugary foods, drinking too little water, and not being able to sleep well. These can cause acidity, weight gain, fatigue, and dehydration, and make you feel bloated too. “To avoid this and stay healthy, choose a balanced diet, limit junk food, stay hydrated, and maintain a consistent sleep routine,” said Dr Jain.
Listening to your body and eating accordingly is another piece of advice.
“I would say respect your body, be aware of how it feels. Go for more fibrous food and stay hydrated. Avoid calories. If you feel that fasting may adversely affect your health, then you should avoid it,” said Dr Dubey.
Ultimately, the holy month of Ramadan is a powerful testament to the synergy between spiritual devotion and physical renewal.
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