Jakarta, CNN Indonesia —
Constipation can be one of the ‘big’ problems experienced by Muslims when starting fasting. During the early days of Ramadan, most people often experience constipation.
This condition is not only uncomfortable, but can also interfere with daily activities.
Imagine that you have difficulty having a bowel movement. Because of that, activities that are usually carried out every day don’t even appear for three to four days. The stomach can also feel bloated, uncomfortable, and even cause stabbing pain.
Why do people get constipated when fasting?
When fasting, people usually lack fiber. When breaking the fast, the average person chooses fried foods instead of fresh or cut fruits. In fact, fruit is important enough to meet the daily fiber needs that are lost during fasting.
Apart from not eating fruits and vegetables, you may also drink too much tea when breaking your fast. In fact, drinking too much tea can affect the intestines, which allows your food to be digested improperly, causing constipation.
Apart from tea and lack of fiber, launching Health Shoots, lack of sleep or staying up late is also one of the causes of constipation. Maybe you are one of those people who don’t sleep until dawn, be careful if you do this too often because constipation can attack you.
So, what should be done to avoid constipation during Ramadan fasting? Here are some tips:
1. Don’t forget fiber
When fasting, people reduce food portions to only two times a day. Because of that limitation, it’s important to make sure the food consumed is rich in fiber.
Launching Health, a study found that eating less than 15 grams of fiber daily was associated with an increased risk of constipation.
Getting fiber from natural sources and whole foods is also very good during fasting. You can get it from fruit, chia seeds, or various types of green vegetables.
2. Drink water
Water and fiber go hand in hand. Increasing fiber without adding enough fluids can actually cause constipation.
According to a 2016 report, drinking less than 750 milliliters of fluids daily can cause constipation. Another thing to know is that everyone’s water needs are also different.
The National Academy of Medicine’s Institute recommends 95 to 125 ounces of total fluid intake daily, about 80 percent of which comes from water and other fluids.
It can be difficult to fully meet your needs while fasting. To help with this problem, it’s important to drink water regularly at night rather than trying to chug water in the morning or evening.
3. Don’t forget to exercise
It can be difficult to find motivation to exercise during Ramadan. But walking alone can help with constipation.
Try to walk twice a day during Ramadan. For example, doing it in the evening and 20-30 minutes after iftar tends to work for many schedules.