During Ramadan, changes in meal timing and type can increase episodes of heartburn, especially after large, fried, or spicy meals. Some simple foods can help soothe the stomach and reduce discomfort.
Foods That Reduce Heartburn
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Ginger: A natural stomach soother that reduces nausea. Drink warm ginger tea after Iftar, add it to soups, or chew a small piece after a heavy meal.
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Brown Rice: High in fiber and absorbs excess stomach acid. Best steamed with vegetables or light lentils.
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Sweet Potatoes: Low acidity, can be baked, mashed without butter, or added to light dishes.
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Bananas: Low-acid fruit that coats the stomach lining; ideal as a snack between Iftar and Suhoor.
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Low-Fat Yogurt: Contains probiotics for digestion; best at Suhoor or as a light snack with oatmeal or banana.
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Egg Whites and Leafy Greens: Spinach and cabbage with egg whites provide light protein without extra fat, e.g., an egg white omelet with lightly sautéed spinach in olive oil.
Foods to Avoid
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Fried and spicy foods
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Carbonated drinks
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Coffee immediately after Iftar
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Heavy sweets in large amounts
Additional Tips
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Eat slowly and avoid overeating
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Split Iftar into two stages
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Avoid sleeping immediately after meals
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Drink water between meals rather than large amounts with food
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