Many fasting individuals face the issue of constipation during the Holy Month of Ramadan due to changes in eating patterns, sleep schedules, and a lack of water intake during the night hours.
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While this is a common problem, nutrition experts emphasize that following simple dietary habits can mitigate it and maintain digestive health throughout the month.
Key Causes: Changing Dietary Habits
Specialists point out that constipation in Ramadan is often linked to consuming heavy, low-fiber meals, or relying on fried and fatty foods at the Iftar table. Additionally, physical inactivity after Iftar and insufficient fluid intake between Iftar and Suhoor can lead to a sluggish bowel movement.
Essential Tips for Prevention:
Increase Fiber Intake:
Dietary fiber is crucial for regulating bowel movements. Doctors recommend including fresh vegetables, salads, and fruits in both Iftar and Suhoor, along with whole grains such as oats and brown bread. Consuming dates in moderation is also advised for their high fiber content.
Stay Hydrated:
Dehydration is a primary cause of constipation. Experts suggest distributing water intake throughout the evening rather than drinking large amounts at once. It is also preferable to reduce caffeinated drinks (like coffee and tea), as they can contribute to fluid loss.
Post-Iftar Physical Activity:
Light physical activity, such as walking after Iftar or Taraweeh prayers, helps stimulate the digestive system and improves excretion. Prolonged sitting after meals can increase bloating and slow down digestion.
A Balanced Suhoor:
Suhoor plays a vital role in preventing constipation. Nutritionists recommend including fiber-rich foods like yogurt, fruits, and vegetables, while avoiding salty or greasy foods that increase thirst and hinder digestion.
