The holy month of Ramadan is a time of fasting for Muslims worldwide, from sunrise to sunset. Constipation and other gastrointestinal issues may result from a sudden change in food consumption.

Constipation is typically defined by difficulty defecating, firm stools, and discomfort or pain while defecating. Due to gas in the digestive tract, fasting constipation can induce bloating.

The most common causes of constipation during fasting

Dietary changes and various factors can indirectly induce constipation during fasting. Some factors are:

Inadequate consumption of dietary fiber

Fiber helps digestion, keeps the stool from becoming too hard, and keeps the water balance in the stool from fluctuating, all of which contribute to regular bowel movements. Constipation will result from a fiber deficiency in the diet during fasting; stools will become dry and difficult to release.

Inadequate consumption of fruits and vegetables

Natural sources of fiber, including fruits and vegetables, may support healthy digestion. Constipation may result from low consumption of fruits and vegetables during the fasting month.

Takjil cuisine choices for breaking the fast include sweets, fried foods, high-fat foods, and low-fiber foods. Meanwhile, sahur meal items are typically ready-to-eat and low in fiber. Constipation becomes more likely during fasting as dietary patterns change.

Read more: Immediately Smoking After Iftar Is Dangerous, Lo!

Inadequate fluid intake

Although fasting causes hunger and thirst, your body's hydration needs must be fulfilled. Drink water, fruit juice, soupy foods, and water-rich fruits while breaking the fast or at dawn to supply your body's fluid needs.

Fluid intake helps soften feces for easier passage.

Are there any tips to prevent constipation during fasting?

Don't let constipation ruin your motivation to fast during Ramadan. Here are some ways to avoid constipation during Ramadan fasting:

• During breaking the fast and sahur, eat fiber-rich foods like fruit, vegetables, whole grains, and nuts. Remember, fiber is essential for facilitating bowel motions and effectively preventing constipation.
• Avoid dehydration and constipation by supplying enough water throughout sahur and fasting. Avoid drinks with caffeine or added sugar, as these might increase the risk of dehydration.
• Pay attention to your food portions and prevent overeating during break-fast and sahur. Adjust the composition and portion of meals so that it is neither too much nor too little, as this can impact the digestive system.

Read more: Experiencing Diarrhea While Fasting, This Is What Should Be Done

• Fatty foods, such as fried foods, are harder to digest and could cause constipation. Fruits, vegetables, whole grains, tofu, salmon, skinless chicken, and low-fat broth soup are some of the lighter and easier-to-digest options for breaking the fast and sahur.
• Light activity after breaking the fast can help stimulate bowel movements and speed up the digestive process. Walking for 15-30 minutes after breaking the fast increases blood circulation to the lower abdominal area, improving digestion and preventing constipation.
• Maintaining electrolyte balance during the Ramadan fast is also essential for your health. Bananas, coconut water, dates, green vegetables, nuts, and seeds all contain electrolytes like potassium and magnesium.

If you have persistent or severe constipation problems while fasting, you should talk to a nutritionist or doctor about your problem to get the right help and treatment. If you need medical advice or consultation, you can either visit a doctor or use the consultation features available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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