Tips to Avoid Constipation During Ramadan

SadaNews - Changing lifestyle patterns during Ramadan, along with lack of sleep, can lead to digestive issues such as constipation. A study published in the Iranian Red Crescent Medical Journal indicates that during Ramadan, fasting individuals may experience a noticeable increase in constipation, along with bloating, heaviness in the stomach, and a feeling of fullness.

While those suffering from this issue may feel they have to endure the discomfort or ignore it, there are ways to help relieve constipation. Below, nutrition experts provide tips to help alleviate constipation during Ramadan.

Dealing with Constipation During Ramadan

Constipation occurs when a person has fewer than 3 bowel movements per week, and the stool becomes hard and difficult to pass, even after defecating, one may not feel complete relief.

Various factors can lead to constipation, including many lifestyle factors or dietary issues, such as the amount of food consumed, hydration, level of physical activity, and even stress levels.

Many people specifically suffer from constipation during Ramadan, according to a study conducted in 2017 published in the "Health and Religion" journal.

Nutritionist Thamina Qureshi tells "Health": "Throughout the year, my clients who fast during Ramadan are concerned about how to properly nourish their bodies, and more importantly, how to avoid the constipation that occurs during fasting. We spend time in our sessions discussing how to prepare ourselves for success before, during, and after Ramadan."

Here, Thamina shares tips she provides to her patients who are fasting during Ramadan to help reduce the frequency and severity of constipation while continuing to perform religious practices during the holy month.

Increase Fiber Intake During Ramadan

During Ramadan, the reduced amount of food consumed daily can be a major cause of constipation. The body receives about 30% of its total daily calories during the suhoor meal and about 60% during the iftar meal.

Since there are only two meals in a day during Ramadan, it is essential to ensure that both meals are rich in fiber. The report found that consuming less than 15 grams of fiber daily was associated with an increased risk of constipation.

Thamina adds: "A simple suhoor option is a smoothie with hydrating fruits, nut or seed butter, yogurt, chia seeds, and ground flaxseeds for an extra fiber boost."

Getting fiber from natural sources and whole foods is essential. Fiber is a carbohydrate that our bodies cannot digest, which is why it plays a significant role in digestion; it specifically increases stool bulk, allowing for softer bowel movements.

Drink More Water

Water and fiber work hand in hand. Thamina points out that increasing fiber intake without adding adequate fluids can lead to further constipation.

Drinking less than 750 milliliters of fluids daily can contribute to constipation. While hydration needs vary from person to person, the Academy of Nutrition recommends about 11.5 cups of fluids daily for women and 15.5 cups for men, with about 80% of this coming from water and other fluids.

It can be challenging to meet your needs fully while fasting. To help address this issue, it is important to drink water regularly during the night hours throughout the period between iftar and suhoor.