Hina Khan has embraced the sacred practice of fasting during Ramadan while undergoing immunotherapy treatments. Despite her ongoing health journey, she remains dedicated to observing roza, sharing insights with her fans about the best way to begin sehri. She recently advised starting the pre-dawn meal with an Ajwa date to help prevent acidity. Her suggestion has sparked conversations about the role of dates in digestive health and how they contribute to a smoother fasting experience.
Experts agree that Ajwa dates offer several benefits, but they caution against considering them a cure-all for acidity. Dietitian Kanikka Malhotra explains that while dates help neutralize stomach acid and provide essential fibre for digestion, they should be part of a well-rounded meal. She emphasizes that balanced nutrition is key to maintaining stable energy levels and digestive comfort throughout the fasting hours.
Dr. Dilip Gude, senior consultant physician at Yashoda Hospitals in Hyderabad, sheds light on the physiological impact of prolonged fasting. After 16 or more hours without food or water, the body enters a fight-or-flight mode, prompting the stomach to produce excess acid. This can lead to acidity and reflux, especially in individuals with pre-existing digestive issues. Dr. Gude notes that some people, particularly those who are overweight or have a hiatus hernia, experience worsened acidity due to weakened esophageal sphincter tone.
While dates can help regulate blood sugar levels and offer immediate energy, Dr. Gude suggests buttermilk as an effective remedy for acidity. Buttermilk helps neutralize excess stomach acid, providing relief from discomfort. He also recommends incorporating foods that naturally reduce acidity, such as complex carbohydrates from whole grains, lean proteins like eggs and tofu, and healthy fats from nuts and seeds.
Certain vegetables and dairy products also play a role in managing acidity during fasting. Dr. Gude highlights the benefits of soya, lettuce, broccoli, celery, and cheese in helping maintain digestive health. For individuals with conditions like esophagitis, gastric ulcers, or duodenal ulcers, he advises consulting a doctor for appropriate acid suppression therapies. Medications like proton pump inhibitors, including omeprazole and pantoprazole, can provide relief, while sucralfate with oxetacaine may help soothe inflammation in the digestive tract.
The importance of mindful eating during sehri cannot be overstated. Experts emphasize the need to avoid overly spicy, oily, or processed foods that could trigger acid reflux. Hydration also plays a crucial role, with water-rich foods and fluids helping to maintain stomach balance throughout the fasting period. Drinking adequate water before the fast begins and including hydrating ingredients like cucumber and yogurt can prevent excessive acidity later in the day.
Hina Khan’s approach to fasting while managing her health reflects the resilience and discipline required to observe Ramadan while undergoing medical treatment. Her advocacy for mindful eating aligns with expert recommendations, encouraging individuals to pay attention to their body’s needs. Her decision to fast despite her ongoing immunotherapy treatments highlights her spiritual commitment and the role of personal faith in managing health challenges.
Many who observe Ramadan often experience digestive issues, making it essential to adopt strategies that prevent discomfort. Nutritionists recommend breaking the fast in the evening with light, easily digestible foods before gradually moving to a full meal. Dates continue to be a traditional and effective way to start and end the fast, providing quick energy while being gentle on the stomach.
Fasting during Ramadan is not just about abstaining from food and water; it is a holistic practice that includes discipline, self-control, and nourishing the body with the right foods. Individuals who face acidity should take proactive steps to include gut-friendly foods and avoid dietary habits that exacerbate symptoms. With the right approach, fasting can be a spiritually fulfilling and physically sustainable practice.
Hina Khan’s Ramadan routine serves as an example of how faith and health can coexist with mindful choices. Her advice, backed by nutritional science, reinforces the idea that small dietary adjustments can make a significant difference in how the body responds to fasting. Whether through the inclusion of Ajwa dates, buttermilk, or other gut-friendly foods, managing acidity during Ramadan is possible with the right balance of nutrition and hydration.
Maintaining digestive health during fasting requires a strategic approach to meal planning. Nutritionists suggest incorporating fibre-rich foods that aid digestion and promote satiety. Whole grains, lentils, and fresh vegetables help slow digestion, preventing sudden spikes and crashes in blood sugar levels. Since prolonged fasting can sometimes lead to bloating or constipation, adding fibre to sehri can ease digestion and keep the stomach light yet full.
Protein intake is another crucial factor during Ramadan. While many people focus on carbohydrates for energy, protein sources like Greek yogurt, paneer, and lean meats provide sustained energy throughout the day. Consuming protein-rich foods at sehri ensures that the body retains muscle mass and avoids fatigue. Hina Khan’s preference for Ajwa dates is beneficial, but pairing them with protein and fibre enhances their effectiveness in stabilizing blood sugar and preventing acidity.
Hydration remains one of the most overlooked aspects of fasting. While people ensure they eat well at sehri, they often neglect their fluid intake, which can lead to dehydration and worsen acidity. Drinking enough water before starting the fast helps maintain stomach pH levels. Herbal teas infused with ginger, fennel, or chamomile can also support digestion and prevent bloating. Coconut water, known for its electrolyte content, is another excellent addition to the pre-dawn meal.
Spices play a vital role in digestion, but consuming too many spicy or fried foods at sehri can irritate the stomach lining. Instead, mild and cooling spices like cumin, coriander, and fennel seeds should be preferred. Cooking with these ingredients can enhance flavour while reducing the likelihood of acidity. Some cultures incorporate soaked chia or basil seeds in their meals, as these aid digestion and offer hydration benefits.
Mindful eating habits also contribute to a smoother fasting experience. Chewing food slowly, eating smaller portions, and avoiding heavy, greasy meals at sehri can prevent digestive discomfort later in the day. Overeating in the morning might seem like a way to stay full for longer, but it often leads to sluggishness and acidity. Listening to the body’s hunger signals and eating balanced meals ensures better digestion and overall well-being during the fast.
Hina Khan’s fasting journey serves as an inspiration for many, showcasing the importance of making thoughtful food choices. While her advice on Ajwa dates is helpful, it is just one part of a broader strategy to maintain health and comfort during Ramadan. By combining traditional wisdom with modern nutritional insights, individuals can make fasting a physically enriching experience while staying true to its spiritual essence.