Health Experts Advise Caution in Ramzan Diet for Well-Being
APP
Multan: Leading health experts have highlighted the significant benefits of fasting while urging citizens to adopt a mindful diet during Ramzan. They cautioned against excessive consumption of fried and spicy foods, recommending light and nutritious meals to maintain energy levels and overall well-being.
Speaking to APP, Dr Azam Khan, Dean of Medicine and Head of Pediatrics at Nishtar University, Dr Masood ur Rauf Haraj, President of the Pakistan Medical Association (PMA), and Dr Tanveer Malik, a noted gastroenterologist, emphasized the importance of balanced food choices for sehri and iftar.
Prof. Dr. Azam Khan explained that fasting alters regular eating patterns, making food intake crucial for sustaining energy. Many people, he noted, lack awareness about selecting appropriate meals, often indulging in excessive fried and spicy foods such as pakoras and samosas at iftar.
He advised opting for light, easily digestible meals to avoid digestive discomfort. Diabetics, he warned, should avoid sugary and artificially colored drinks, instead ensuring adequate hydration by consuming 2-3 liters of water between iftar and sehri.
Dr Masood ur Rauf Haraj underscored the critical role of sehri in preparing the body for fasting. He recommended a balanced diet rich in proteins, carbohydrates, vitamins, and minerals, including dairy products like yogurt, fresh vegetables, fruits, and eggs.
Whole grains such as wheat bread and cereals, he added, provide sustained energy release. For iftar, he suggested breaking the fast with fruit, dates, and water while limiting fried snacks to occasional consumption, warning that daily indulgence could negatively impact health.
Gastroenterologist Dr Tanveer Malik addressed concerns about weight gain despite fasting. He explained that excessive intake of fried foods at iftar contributes to fat accumulation, increasing the risk of high blood pressure, heart disease, and strokes. He advised diabetic patients to consult their doctors for medication adjustments and urged hypertension patients to avoid salty and fried foods.
From a medical perspective, Dr Malik noted that fasting allows the digestive system to rest, promoting better health. However, overeating at sehri and iftar—especially rich, oily, and spicy foods—can strain the stomach, leading to digestive issues. He particularly criticized the habit of consuming heavy foods like butter-laden parathas and lassi at sehri and sleeping immediately afterward, as it results in sluggishness throughout the day.
Dr Malik also highlighted the benefits of breaking the fast with dates and natural fruit juices, which provide instant energy. He urged individuals to be mindful of portion sizes and spice levels, keeping in mind that another meal follows at sehri.
Dr Azam Khan further emphasized that while fasting offers several health benefits, individuals with pre-existing conditions should take extra precautions.
Hypertension patients should limit salt and fat intake.
Diabetic patients (not on insulin) can fast with dietary precautions and regular blood sugar monitoring.
Kidney disease patients should regulate protein intake and avoid excessive water consumption.
Individuals with high uric acid should avoid red meat and certain leafy greens.
People with stomach ulcers must manage acidity levels with proper medication.
The experts collectively stressed that maintaining a nutrient-rich, balanced diet is essential during Ramzan. They urged citizens to stay hydrated, avoid excessive fried or salty foods, and focus on wholesome meals to ensure both physical well-being and a spiritually fulfilling fasting experience.
