The holy month is a time of reflection, devotion, generosity, fasting and yes, food.

From dawn to dusk, people abstain from eating and drinking, allowing the body to rest and the spirit to rise. But when Maghrib arrives, and the fast is finally broken, what lands on your plate matters just as much as the hours of restraint that came before it.

Because after hours without nourishment, your digestive system has been on pause. And like any system restarting, it needs a gentle reboot, not a sudden overload.

Why your digestive system needs a soft landing

Fasting slows digestion. The gastrocolic reflex becomes less active. When food suddenly reappears in large, heavy portions, the body can react with bloating, cramps, acidity, diarrhoea, or overwhelming fatigue.

Ramadan fasting can be deeply beneficial. It supports metabolic reset, mindfulness around food, and even detoxification. Yet the benefits can quickly fade if Iftar becomes a feast of fried, sugary indulgence night after night.

The key? Reintroduce food gradually. Think hydration. Think simplicity. Think nourishment over indulgence.

Ideal way to break your fast

When ending a fast, aim for foods that are:

• Hydrating
• Low in fat
• Moderate to low in fibre
• Easy to digest

Here’s how to build a plate that supports your body.

1. Soups: Comfort in a bowl

A warm, broth-based soup is one of the gentlest ways to wake up your digestive system.

Blended vegetable soups help rehydrate the body, replenish electrolytes, and soothe the stomach lining. They’re light, nourishing, and easy to absorb.

Think of soup as your digestive system’s welcome-back hug.

2. Fruits: Nature’s replenishment

After hours without water, hydration is extremely essential, and it doesn’t have to come only from a glass.

Watermelon, honeydew or cantaloupe are rich in water and natural sugars that provide quick, easy energy without overwhelming digestion.

Ripe bananas are especially helpful. They’re rich in potassium, which supports electrolyte balance, reduces cramps, and helps maintain steady energy levels during fasting.

Other options such as spinach, peas, apples and oranges are all excellent additions to your Ramadan table.

3. Soft, cooked vegetables

Cooking breaks down fibre, making vegetables easier on the stomach. Carrots, potatoes, and squash are gentle choices that provide carbohydrates and nutrients without causing digestive distress.

4. Lean meat: Strength without heaviness

Protein stabilises blood sugar and supports muscle repair and immunity, but choose wisely.

Opt for:

• Chicken breast (skinless)
• Fish
• Eggs
• Paneer
• Tofu

These are easier to digest compared to heavily spiced or fatty meats.

5. Simple carbohydrates

While whole grains are generally healthy, having them immediately after fasting can feel heavy.

Instead, ease in with white rice, toast, plain oats or barley water.

Once your body readjusts, you can gradually return to higher-fibre whole grains.

6. Light smoothies and juices

Keep it simple:

• One or two fruits
• Coconut water, or low-fat milk
• Fruits like watermelon
• Buttermilk

Avoid thick, overly sweet blends. An 8-ounce portion is enough to gently refuel without overwhelming your system.

Foods to avoid after fasting

After a long day of restraint, the temptation to indulge is real. But certain foods can undo the benefits of fasting and leave you feeling sluggish or uncomfortable.

Sugary foods and rich desserts

Candy, soda, sweetened juices, and rich desserts may give instant energy, but it’s short-lived. Large amounts of sugar can cause stomach cramps, bloating, diarrhoea, and sudden energy crashes.

Fried and fatty foods

Samosas, pakoras, fried potatoes, and heavy dairy dishes are Ramadan staples in many homes, but having too much of it can lead to bloating, acidity, and fatigue.

High-fat meals slow digestion in the worst way after a fast and may leave you feeling heavy and exhausted.

Salty and processed foods

Packaged snacks like chips, pickled and processed foods are high in sodium. Too much salt dehydrates the body and makes it harder to retain fluids, the opposite of what you need after fasting.

Spicy Foods

Capsaicin, the compound that makes chillies hot, can irritate an empty stomach. Avoid spicy curries, hot sauces, and heavily seasoned foods may trigger heartburn, acid reflux, and cramping.

Caffeinated and carbonated drinks

Coffee, tea, chocolate, and fizzy drinks can increase acidity and act as diuretics, causing further fluid loss. They may also disturb sleep, making it harder to maintain energy throughout Ramadan.

The right way to eat after a fast

One of the most common Ramadan habits? Eating too quickly and too much at Iftar. After a long day, it’s natural to rush, but overeating leads to bloating, fatigue, and long-term digestive strain.

Try this instead:

• Break your fast with a few dates and water
• Add a bowl of fruit or light soup, or a glass of buttermilk
• Pause for Maghrib prayer
• Return for your main meal
• Eat slowly and chew thoroughly
• Focus on hydration
• Avoid going back for multiple heavy servings

This rhythm allows your body to adjust gradually and prevents the “food coma” feeling 30 minutes later.

Over 30 days, small mindful choices can preserve your energy, support digestion, and prevent unnecessary weight gain.

Ramadan is a month of discipline, not just in prayer, but also in nourishment. Start light. Hydrate well. Choose gentle foods. Avoid excess sugar, salt, fat, and spice.