Gut Health

Assalamu alaikum wa rahmatullahi wa barakatuhu, dear Sisters!

 Remember our last chat about fueling our amazing bodies? We talked about eating for energy, hormones and mental clarity. Well, today, we’re diving deeper - into the fascinating world of gut health!

“Gut health?” you might ask, especially if you are caught between school runs, deadlines and taraweeh prayers (depending on the season!). Sister, trust me, understanding your gut is like unlocking a secret weapon for your overall well-being; physically, mentally and spiritually!

 Think of your gut as the engine room of your body. It’s not just about digestion; it’s intricately linked to energy levels, mood, immunity, hormone  balance and even your ability to focus in prayer. SubhanAllah, Allah has created our bodies with such interconnectedness! This Ayah from surah Al Qamar:49 “Indeed, We have created everything perfectly preordained”, reminds us of the intricate design and balance Allah has placed in all Creation including our bodies.

 In Islam, cleanliness and purity are paramount - from wudhu before prayer to ensuring our food is Halal and Tayyib (pure and good), we understand the importance of inner and outer purity. And gut health? It’s a huge part of that inner purity! The Prophet (Peace and blessings be upon him) emphasised cleanliness, saying “Cleanliness is half of faith” (Muslim). Taking care of our gut is part of fulfilling this important principle in our lives.

So what is “Gut Health” anyway?

In simple terms, your gut is home to trillions of bacteria, fungi and viruses and other  microbes - collectively called your gut microbiome. Don’t freak out! Most of these little guys are good bacteria - Think of them as a bustling, diverse community working hard within you. They help digest food, absorb nutrients, produce vitamins, regulate your immune system and even influence your mood by producing neurotransmitters like serotonin (the “happy hormone”!)

Why Should Busy Muslim Women Care About Gut Health?

Because dear sisters, a healthy gut can be a game-changer in our demanding lives!

 More Energy, Less Fatigue - A balanced gut helps you absorb nutrients efficiently, giving you sustained energy throughout the day, so you can tackle your to-do list and still have energy for evening prayers! No more mid afternoon energy crashes!

Balanced Mood, Less Irritability- Gut bacteria influences your brain! A healthy gut can contribute to a more stable mood and reduce feelings of anxiety and stress. Imagine feeling calmer and more present during your prayers and family time, inshaAllah.

Stronger Immune System - Did you know that 70-80% of your immune system resides in your gut? A healthy gut means a stronger immune system to fight off illnesses and keep you healthy for worship and your responsibilities.

Hormonal harmony - Gut health plays a role in estrogen metabolism and overall hormonal balance, which is especially important  for women’s health and managing those monthly mood swings.

Sharper mental Clarity, Deeper Focus in Salah - When your gut is happy, your brain is happy! Better gut health can translate to improved concentration, focus and mental clarity - helping us to be more present and attain more khushu (devoutly focused) in our Salah. Imagine connecting with Allah in prayer with a clearer mind and heart, subhanAllah!

Uh oh…Is My Gut Unhappy? Signs to Watch out For:

 Listen to your body, sisters! Your gut often speaks to you. Some common signs of an unhealthy gut include;

Digestive issues - bloating, gas, constipation, diarrhea, heartburn

Fatigue and low energy  - Feeling tired even after sufficient sleep.

Mood swings, anxiety, brain fog - Feeling irritable, anxious or having trouble concentrating.

Skin problems - Acne, eczema, skin rashes.

Sugar cravings - An imbalance in gut bacteria can actually drive sugar cravings!

Gut-loving, Islamically-aligned strategies for busy Muslim Women

Making your gut happy doesn’t have to be complicated! Here are some practical ways to nurture your gut health, fitting into your Islamic lifestyle;

 Choose Halal and Tayyib food - Allah commandos us “O mankind, eat from whatever is on earth  that is lawful and good and do not follow the footsteps of Shaytan. Indeed he is to you a clear enemy” (2:168)

This is our foundation! Ensure your food isn’t  just permissible but also pure, wholesome and good for you. Avoid excessive processed foods, artificial additives, and opt for fresh, natural ingredients.

Embrace Probiotic and Prebiotic Foods - Probiotics are the “good bacteria” themselves! Think yoghurt (make sure it contains live and active cultures), kefir and certain fermented vegetables (like kimchi, sauerkraut).

Prebiotics are the food for your good bacteria! They are types of fiber that feeds your gut microbes. Load up on fruits, vegetables, whole grains, onions, garlic, bananas, oats and legumes (beans, lentils, chickpeas). Many of these gut-loving foods align beautifully with the Sunnah. Think of dates, olives , figs and barely, all mentioned in Quran and sunnah as blessed and nutritious foods.

Embrace the Sunnah way of Eating - The Prophet (saw) taught us beautiful eating habits that are gut friendly. From a hadith we learn that our Prophet (saw) allocated “…one third of the stomach for food, one third for drink and one third for air” (Tirmidhi)

Eat slowly and mindfully - Savor your food, chew thoroughly, and eat with presence of mind. Avoid rushing your meals, especially when  distracted. Think about  Bismillah and Alhamdulillah, and the blessings in your food.

Eat in Moderation, avoid overeating - Practice moderation and avoid overeating. Allah reminds us “…and eat and drink, but do not be extravagant. Indeed He does not like extravagance.”(7:31)

Overeating can overwhelm  your digestive system. The Prophet (saw) further emphasised moderation saying “The son of Adam fills no vessel worse than his stomach…” (Tirmidhi) So eat until you are satisfied, not overfull!

Hydration is key - water helps everything flow smoothly in your gut. Remember “ The hydration equation”? Are you drinking enough water throughout  the day especially between prayers and before suhoor and after iftar?

Manage stress Islamically - Stress is a major gut health disruptor! Turn to your faith for stress relief - Through Salah - the physical movements and spiritual connection of salah are incredibly calming  and stress reducing. Another tip to manage stress is to engage in Dhikr, remembrance  of Allah - engaging in dhikr throughout the day brings peace and tranquillity to the heart and mind. Did you know, that listening to and reciting the Quran is also a source  of immense comfort and healing? Allah says in the Quran surah Al-Isra:82 “We send down the Quran as a healing and mercy for the believers….”

Make dua (supplication) to Allah to ease your burdens and anxieties! And lastly, have beautiful Tawakkul (trust) in Allah! Remember that He is the one in control, so place your trust in Him.

Small steps, Big Impact!

 Don’t feel overwhelmed by trying to change everything at once…Start small. Maybe this week, focus on adding one serving of fermented food like yoghurt or cottage cheese to your daily routine - or swapping one processed snack for a piece of fruit. Every small step counts!

My own Gut-Health journey…

I used to struggle with bloating and low energy ALL the time. Focusing in prayers felt like a mental marathon! Then I learned about gut health - I started incorporating more fiber-rich foods like lentils and vegetables, prioritised yoghurt in my diet (my favourites are greek yoghurt or skyr) and made a conscious effort to eat slower and more mindfully. I would also supplement with a probiotic (in pill form) which reduced the bloating greatly. Alhamdulillah, my digestion  improved, my energy was more stable and I felt more focused and present in my salah. It wasn’t a quick fix, but consistent changes truly transformed how I felt!

Your Turn!

Whats ONE small, gut-loving change you can commit to this week? Share in the comments below! Let’s encourage each other on this path to gut health and holistic well-being, inshaAllah.

And in our next post we will carry on and delve further into the aspect of how to manage stress and our emotional well-being with an Islamic approach bi idhnillah.

May Allah grant us all Afiyah (well-being) in our bodies, minds and souls. Let’s nurture this Amanah He has given us, from the inside out!

This blogpost has been written by our team member sister Sadaf Qadeer, who is a student of knowledge, mother of two, an avid baker, cyclist and a fitness enthusiast. She graduated as a Biomedical Scientist from Denmark and added further credentials to her repertoire as a Faith-based NLP Practitioner, Menopause awareness coach and Diet and Nutrition advisor.