Ramadan Coming Up: Bloating & Acid Reflux While Fasting – What You Can Do Now

As Ramadan approaches, many people in the UAE look forward to peaceful evenings with family, special prayers and delicious iftar and suhoor meals. At the same time, a lot of patients quietly worry about something less pleasant: bloating, gas, heartburn and acid reflux while fasting.

These digestive issues are among the most common reasons people visit family medicine and gastroenterology clinics during and after Ramadan.

The good news is that with the right preparation and a few simple changes, many people can fast more comfortably and protect their digestive health.

This article explains why bloating and acid reflux often worsen in Ramadan, and what you can start doing now-before the first fast-to get your gut ready.

Why Fasting Can Trigger Bloating and Acid Reflux

Fasting itself is not “bad” for the stomach. In fact, for some people, a break from constant snacking can help digestion. Problems usually come from how and what we eat between iftar and suhoor.

Long gaps, then big meals

After many hours without food or drink, it is natural to feel very hungry at iftar. This often leads to:

Very large portions

Eating too quickly

Mixing fried, creamy, spicy and sugary foods in one sitting

A sudden rush of food stretches the stomach and can cause:

Bloating and discomfort

Excess gas

Pressure that pushes stomach acid up into the oesophagus (acid reflux / heartburn)

Fried and heavy dishes

In many homes and restaurants, iftar tables are filled with:

Deepfried items

Rich sauces

Creamy desserts

Fizzy soft drinks

These foods are harder to digest, delay stomach emptying, and can relax the valve between the stomach and oesophagus. That makes heartburn more likely, especially if you lie down soon after eating.

Late nights and less sleep

Ramadan routines often include:

Shorter sleep at night

Naps at irregular times

Very late dinners or snacks

Poor sleep and lying flat on a full stomach both make acid reflux and bloating more likely.

Caffeine and dehydration

Some people drink strong tea, coffee or caffeinated soft drinks between iftar and suhoor to stay awake. Others drink very little water during the night. Both patterns can irritate the stomach and make reflux and constipation worse.

Preparing Your Digestive System Before Ramadan

A few weeks before Ramadan, you can start preparing your gut so the change in routine is less of a shock.

Tidy up your meal pattern

Try to move towards three regular meals with fewer random snacks.

Reduce heavy latenight meals and bring dinner slightly earlier when possible.

Practise eating slowly and putting your fork down between bites.

This gentle “training” helps your body adjust to longer gaps between meals.

Reduce trigger foods now

If you already get heartburn or bloating, start cutting back on:

Deepfried foods

Very spicy or oily dishes

Large amounts of chocolate or mint

Fizzy drinks and excessive coffee

Notice which foods cause the most discomfort for you and keep a mental note for Ramadan.

Support your gut with fibre and water

Aim to include fibrerich foods such as:

Vegetables and salads

Fruit

Lentils, beans and chickpeas

Wholegrain bread, oats or brown rice

Fibre and adequate water help prevent constipation, which often goes handinhand with bloating during fasting.

Tip: Make changes gradually. A sudden huge increase in fibre without enough water can itself cause gas and discomfort.

Smarter Iftar: How to Break the Fast Without Punishing Your Stomach

Iftar does not have to be heavy to be satisfying. Small changes can make a big difference to bloating and reflux.

Break your fast gently

A traditional way to break the fast-with water and a few dates-is a great start. After that:

Begin with a light soup or salad

Sit for a few minutes before moving on to main dishes

This gives your stomach time to “wake up” and reduces the urge to overeat.

Go easy on fried and creamy foods

You don’t have to avoid your favourites completely, but try to:

Limit very fried items (samosas, fried rolls, etc.)

Choose grilled, baked or steamed options more often

Use yoghurtbased dips instead of very creamy sauces when possible

Watch portion size and speed

Use a smaller plate or fill half your plate with vegetables and salad.

Eat slowly and chew properly.

Stop when you feel comfortably full-not stuffed.

Limit fizzy and very sugary drinks

Carbonated drinks and very sweet juices can increase gas, bloating and reflux. Try:

Water (plain or infused with lemon/mint)

Laban or other light dairy drinks if tolerated

Unsweetened herbal teas later in the evening

Suhoor Strategies to Reduce Bloating and NightTime Reflux

What and when you eat at suhoor may be just as important as iftar.

Choose slowrelease energy

Good suhoor options include:

Oats with milk or yoghurt and fruit

Wholegrain bread with eggs, hummus or labneh

A moderate portion of rice with vegetables and lean protein

These foods help you feel full longer without overloading your stomach.

Avoid very salty or very spicy suhoor

Too much salt can make you very thirsty during the day, and spicy foods can trigger heartburn when you lie down after eating.

Don’t overfill just before sleep

Try to:

Finish suhoor at least 1–2 hours before you lie down

Elevate the head of your bed slightly if you often get nighttime heartburn

Avoid lying completely flat immediately after eating

Simple Daily Habits That Help

Alongside food choices, a few everyday habits can ease digestive symptoms during Ramadan:

Stay hydrated between iftar and suhoor with water sipped regularly, not all at once.

Walk gently after iftar to help digestion (even 10–15 minutes can help).

Avoid tight waistbands that press on the stomach.

If you smoke, consider using Ramadan as a chance to cut down or quit-smoking irritates the stomach and worsens reflux.

When to Talk to a Doctor Before Fasting

Some people should speak with a doctor before Ramadan to plan safe fasting and protect their digestive health. This includes those who:

Have severe or longstanding acid reflux or a known hiatal hernia

Have a history of stomach or duodenal ulcers

Have been treated for gastritis, inflammatory bowel disease (IBD) or celiac disease

Use regular medication such as antiinflammatory painkillers, blood thinners or steroids

Are pregnant, have diabetes, kidney disease, or other chronic conditions

Your doctor may:

Adjust your treatment or timing of medications

Recommend further tests (such as endoscopy) if symptoms are concerning

Advise on whether it is medically safe for you to fast, and if not, discuss alternatives in line with your spiritual and medical needs

When Digestive Symptoms During Ramadan Need Urgent Attention

During Ramadan, contact a doctor promptly if you experience:

Vomiting blood or passing black, tarry or bloody stools

Severe, constant abdominal pain

Unexplained weight loss, loss of appetite or ongoing vomiting

Trouble swallowing or food getting “stuck”

Chest pain that you are not sure is just “heartburn”

Do not ignore these warning signs or treat them as “normal Ramadan issues”.

How HealthHub Clinics Can Support Your Ramadan Digestive Health

At HealthHub Clinics in Dubai, our family medicine and gastroenterology teams regularly help patients prepare for Ramadan and manage:

Recurrent bloating and gas

Frequent acid reflux and heartburn

Unsettled digestion during fasting

Ongoing digestive conditions that need a tailored fasting plan

Your doctor can:

Review your symptoms and medical history

Recommend appropriate investigations if needed

Create a personalised plan for iftar, suhoor, fluids and medication timing

Advise you clearly on when it is safe to fast-and when it may not be

Get Your Gut Ready Before the First Fast

You don’t have to wait until the middle of Ramadan to address bloating and reflux. The best time to act is now, before routines change.

If you are worried about bloating, gas, acid reflux or stomach pain when you fast, or if you have existing digestive conditions, consider booking a checkup.

Book an appointment with a HealthHub doctor in Dubai

Schedule an appointment at HealthHub Clinics in Dubai to discuss your digestive health before Ramadan. Together, we can help you prepare your body, protect your comfort, and focus on the spiritual and family moments that make this month so special-so you can continue to live well every day.