SUSTAINABLE GUT HEALTH AT ZULAL WELLNESS RESORT BY CHIVA-SOM DURING HOLY MONTH OF RAMADAN

Healthy tips from a senior nutritionist, specialised retreats and dietary plans optimise the body for sustainable fasting 

The Middle East’s largest and first full-immersion wellness destination, Zulal Wellness Resort by Chiva-Som, is supporting guests on their journey towards holistic wellness and spiritual purification during the Holy Month of Ramadan with easy tips on how to prioritise gut health; personalised sustainable wellness retreats; and dietary programmes specifically designed to prepare mind and body for periods of fasting, devotion and reflection.  

Ramadan is a special time for reflection, self-improvement, kindness and spirituality, when those observing the Holy Month fast from dawn to dusk. Fasting has been used as a healing, spiritual and purification process for centuries, allowing the body to detox from overeating and exposure to unwanted chemicals in food and the environment. However, changes to eating habits, sleeping patterns and daily routine can affect physical and mental health, so it is especially important to look after overall wellbeing during any period of fasting.  

Juliana Habchi, Senior Nutritionist at Zulal Wellness Resort, advises that it’s important to understand the gut during Ramadan: “Extended fasting periods alter meal timings, digestive secretions, gut motility, and microbial activity. The key to maintaining gut health during Ramadan lies not in eating more, but in eating with intention, choosing foods that are easy to digest, anti-inflammatory, and supportive of microbial diversity.”   

To help those who observe Ramadan maintain a healthy gut, maximise nutritional benefits, stay hydrated and protect their gut, as well as overall health, Juliana has shared some easy nutrition tips.  

After many hours of rest during fasting, the digestive system needs a gentle reawakening. Juliana recommends breaking the fast slowly to help minimise bloating, reflux, and post-Iftar fatigue. She suggests beginning with water, followed by a date, then easing into warm soups or broths to stimulate digestion. Fried or heavy foods are best avoided at Iftar to support digestion and sustained energy. 

Prioritising gut supportive foods is vital. Juliana underlines the importance of meals that nourish the microbiome and support digestion rather than overwhelm it. Cooked vegetables (zucchini, pumpkin, carrots, spinach), whole grains (brown rice, oats, quinoa), lean proteins (eggs, fish, legumes, yogurt) and fermented foods (labneh, kefir, yogurt) are excellent examples of foods that support microbial diversity and reduce inflammation. 

It’s also important to remember that large spikes in blood sugar can disrupt gut bacteria and trigger cravings, making blood sugar balance essential for protecting gut health. Combining carbohydrates with protein and healthy fats; avoiding refined sugars, desserts, and sweetened beverages; and choosing whole fruits instead of juices, supports stable blood sugar, strengthens gut lining integrity, and promotes sustained energy. 

Juliana also emphasises that hydration should be a digestive priority. Dehydration is one of the leading causes of constipation and digestive discomfort during Ramadan. To support healthy digestion, those who fast should aim to drink 2 – 2.5 litres of water between Iftar and Suhoor. She also recommends herbal teas such as fennel, ginger, and chamomile, while limiting caffeine, which can contribute to dehydration and irritate the gut.  

Juliana explains that the gut and brain are closely connected, meaning stress, disrupted sleep, and late-night meals can all interfere with healthy digestion. She encourages eating slowly and mindfully, avoid lying down immediately after Iftar and maintain a regular sleep routine where possible. A calm nervous system, she notes, can significantly improve digestion and gut motility. 

Aligned with the phases of the Holy Month – prior, during and post-season – Zulal Wellness Resort’s tailored programmes and specially-devised meal plans are focused on preparing for and supporting fasting, bringing guests’ digestive and metabolic systems back to optimal function as well as rebalancing mind, body and spirit.  

The first 10 days of Ramadan are considered the days of mercy; a time to reflect on the body as a blessing, and care for it accordingly. Zulal Wellness Resort’s Mind-Body Retreat and Gut Healing Diet work in tandem to re-establish the connection between gut and brain, balance the mind and heal the gut. 

The middle 10 days of the Holy Month are aligned with forgiveness and provide an opportunity to internalise and establish healthy physical and mental lifestyle choices. Building on the positive habits initiated during the first two phases, the focus shifts on restoring the gut and digestive system functions with Zulal Wellness Resort’s Sustainable Weight Loss  retreat. The programme combines a personalised diet programme with metabolism-boosting exercises and detoxifying treatments to support and educate guests on best practices to help achieve their long-term wellness goals.  

While the first 20 days of Zulal Wellness Resort’s Ramadan programme are aligned with self-discovery and self-improvement, the last 10 are centred on connection, the familial nature of Holy Month and bringing people together. The resort's unique dedicated family offering,  Zulal Discovery, offers an inclusive  Family Wellness Retreat  focused on encouraging families, including young ones, to explore healthy habits, while fostering stronger connections between families. The programme is designed to create shared experiences that strengthen bonds whilst enjoying family-centric activities and meals for a memorable Ramadan experience – especially for children fasting for the first time.  

Each retreat programme at Zulal Wellness Resort includes accommodation and individually tailored wellness cuisine meals per day; a personal health and wellness consultation; customised treatments based on individual goals and Ramadan practice; and full access to daily activities and the wellness centre, including hydrothermal suite, sauna, steam rooms, Himalayan salt room and swimming pools.

Guests are invited to immerse themselves with an exclusive 35 percent* saving on the Full Retreat programme and 25 percent* on the Explore Retreat programme, thoughtfully designed to nurture body, mind, and spirit. Applicable to bookings made by end of May 2026, for stays up to the end of September 2026. 

For more information or reservations, please email Zulal Wellness Resort by Chiva-Som at reservations@zulal.com, call/WhatsApp +974 4477 6555 or visit www.zulal.com. 

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*Offers cannot be combined with any other promotions or offers. 

ABOUT ZULAL WELLNESS RESORT BY CHIVA-SOM

Zulal Wellness Resort by Chiva-Som is a unique wellbeing haven, brought to life by Qatar’s premier master developers, Msheireb Properties. Qatar’s largest wellness destination, and the Middle East’s first full immersion wellbeing resort, Zulal Wellness Resort is the world's first contemporary showcase of Traditional Arabic & Islamic Medicine (TAIM). Located in Al Ruwais, a private coastal location to the north of Qatar, Zulal Wellness Resort brings visitors a distinctive wellness experience, offering the premium international standards that are inclusive of local family values. ‘Zulal’, which is an Arabic word meaning ‘pure natural water,’ offers two venues for health and wellbeing. Adults can access a wide range of therapeutic and lifestyle enhancement treatments based upon TAIM wellness principles in the Zulal Serenity, and Zulal Discovery enables families to enjoy positive wellness experiences together, inspiring young children and their parents with fun, interactive activities that encourage a healthy lifestyle for all family members. www.zulal.com

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