During Ramadan, you have to change the way you eat every day. Being without food and water for a long time can sometimes slow digestion, which can lead to bloating or not going to the bathroom. A lot of people also eat bigger meals at Iftar, which could throw off their gut balance. During this time, taking prebiotic supplements can help keep your gut healthy.
Certain kinds of fibre feed the good bugs in your gut. They don’t have live germs in them like probiotics do. Instead, they help good bacteria that are already there grow and work better. Healthy gut bacteria help with digestion, immunity, and feeling good while fasting.
Why prebiotics are good for you during Ramadan
During Ramadan, people often eat less fibre. There may be more fried foods and sweets. This imbalance can make it hard to go to the bathroom and give you gas.
Prebiotics help by:
- Feeding beneficial gut bacteria
- Supporting regular bowel movements
- Reducing bloating and discomfort
- Improving nutrient absorption
If your Suhoor and Iftar meals lack fruits, vegetables, and whole grains, prebiotics can provide extra digestive support.
Things to Remember When Looking for Ingredients
Supplements should include:
- Inulin – (chicory root) Smooth digestion
- FOS – (Fructooligosaccharides) Growth of good bacteria
- GOS – (Galactooligosaccharides), gentler on the stomach
- PreforPro – Assist in maintaining a balance of bacteria
Some products offer synbiotics, which are a combination of pre- and probiotics (for example: Lactobacillus and/or Bifidobacterium) designed to promote a healthy digestive system.
Prebiotic Supplements That Are Commonly Used
Well-known options include:
- GOBIOTIX prebiotic fibre powder – • NutraFlorafiber is sugar-free and contains
- Physician’s Choice Pre- and Probiotics –10 billion CFU of probiotics with chicory root inulin.
- Ritual Synbiotic+ – Products designed with delayed-release technology.
- Sunfiber – Gentle support for digestion.
In India, you can purchase these types of supplements through sites like Tata 1mg.
How to Use It While Fasting
- Start with 3–5 grams every day.
- It should be eaten with water or curd at Suhoor or Iftar.
- To avoid temporary bloating, slowly raise the amount.
- If you have IBS or other stomach problems, you should see a doctor.
Also, natural prebiotic foods like bananas, garlic, onions, oats, and beans should be a part of your meals.
Keeping your gut healthy during Ramadan makes it easier to fast. Digestion can stay healthy during the holy month if you eat well and take the right supplements.
FAQs
Explain what prebiotics are and how they are different from probiotics?
Prebiotics are fibres that can’t be digested. They feed good bacteria in the gut and make their way to the colon, where they are fermented into short-chain fatty acids. Probiotics are live, good bacteria that are put straight into the gut.
How do prebiotic vitamins make the bacteria in your gut better?
They specifically help good bacteria like Bifidobacteria and Lactobacilli grow while stopping the growth of bad bacteria. This increases the diversity of the microbiome and makes anti-inflammatory SCFAs.
What kinds of prebiotics are often found in supplements?
Some important types are inulin (found in chicory root), FOS (fructooligosaccharides from onions and garlic), GOS (galactooligosaccharides), and resistant starch. All of these are digested by microbes in the gut.
What amount of prebiotic tablets should I take?
Start with 3–5 grams a day and slowly increase it to 5–10 grams to avoid bloating. In 2–4 weeks, you may start to notice changes in your gut health.
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