Fasting all day during Ramadan is one thing—breaking it right is another. Bloating, gas, and fatigue plague many, says Dr. Kahina Oussedik. A biochemist and nutritionist, she unveils food pairing secrets from her book The Extraordinary Power of Food Combinations (Guy Trédaniel, pocket edition). “It’s about alchemy in your plate,” she explains. Ready to ease digestion and boost energy this Ramadan? Let’s dive in!
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Biochemistry meets Tradition
Dr. Oussedik, a molecular and food biochemist, studies how nutrients transform in our bodies. “Good digestion means good absorption,” she says. Food combining isn’t new—Prophetic medicine used it—but it’s underutilized. Youth digests anything; age demands care. “Past a certain point, hormones fade, and digestion shifts,” she warns—making smart pairings vital.
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The Iftar Trap: Amidon Overload
Ramadan’s dubbed “the starch party”—dates, milk, harira, chorba, briks. “Dates are acidic raw; paired with starchy soups, digestion crashes,” she explains. Result? Bloating and exhaustion. Her fix? Steam dates or figs 10 minutes—neutralizing acidity. “No vitamins survive 100°C, so they blend with starches like couscous or rice without chaos,” she adds.
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Hydration: Water, Not Soda
Dehydration spikes during Ramadan—dry mouths signal it. “Start iftar with warm water and a steamed date,” she advises—rehydrating gently. Skip tea, coffee, or sugary sodas; they’re “false friends.” “Gassy water’s sodium slows digestion,” she warns. Aim for 1.5-2L of plain water (Mont Blanc, Montcalm, Evian—low chlorine) nightly, fractioned.
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Amidon vs. Acide: Pick One
Pair wisely: starches (soups, rice, lentils) with veggies, or proteins (fish, meat) with veggies—no raw fruit with starches. “Acids like citrus disrupt starch digestion,” she says, causing “indigestible masses”—hello, gas! Bake briks, not fry, with olive oil. End with yogurt and nuts—neutral bliss.
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Iftar & Suhur done Right
Iftar: Warm water, steamed date, wait 5-10 minutes—let gastric juices wake up. Then, soup (no meat), veggies with protein or starch, and a small dessert (stuck to the meal—no glycemic spikes). Suhur: Yogurt, nuts, warm water—not fruit. “Fruit spikes sugar then crashes,” she notes. One meal plus suhur suffices—three’s too much.
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Avoid Pitfalls: Kidneys, Ulcers, Sport
Ramadan risks—kidney stones, ulcers—surge from dehydration, meat, and spices. “Helicobacter pylori thrives, inflaming stomachs,” she cautions. Skip raw lemon on briks; cook zest instead. New to sport? Wait—stick to walking. Athletes: exercise 1-2 hours pre-iftar, then hydrate 2L minimum.
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Take Action: Eat Smart This Ramadan
Dr. Oussedik’s combos dodge bloating, fatigue, and worse. Get The Extraordinary Power of Food Combinations (pocket edition), listen on beurfm.net, watch on YouTube. Which tip will you try? Comment below—I’ll reply! Subscribe for more health wisdom!
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What’s your Ramadan digestion trick? Share below!
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