Relieve constipation in Ramadan
Constipation and stomach pain are two common problems of people during the holy month of Ramadan. In this article, we want to know how nutrition and consumption of natural supplements can help prevent constipation and stomach pain, especially during Ramadan.
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So, first we are going to identify the common causes and symptoms of these two problems. Then, we will review the do’s and don’ts of this issue. Finally, we will examine the consumption of supplements in improving digestive problems such as constipation and stomach pain during Ramadan.
Causes of constipation and stomach pain
While you are fast, bowel movements decrease and constipation intensifies. Drinking no water and making some changes in the diet such as reducing the consumption of protein, vegetables and fiber during the holy month of Ramadan sometimes cause constipation, especially in the first 10 days of this month.
The main reason of stomach pain in Ramadan is having wrong eating habits. One of the improper nutritional habits that causes stomach pain during Ramadan is eating in a hurry. Eating hot foods, not eating breakfast, heavy foods, drinking too much water, eating lots of sweets and eating yogurt, especially at breakfast, can aggravate stomach pain.
Symptoms of constipation
Delayed bowel movements are called constipation. Some people have a bowel movement every two to three days, sometimes once a week or once every two weeks, and sometimes more. Significant symptoms of constipation in Ramadan include decreased bowel movements less than three times a week. Problems and difficulty in defecation, swelling and abdominal pain due to dry stools are other symptoms of this condition.
Relieve constipation with nutrition
According to research, a high-fiber diet can relieve constipation and stomach pain in fasting people. Whole grains such as whole grain breads and legumes such as lentils and red beans are rich sources of fiber. It is best to have an average of 5 to 8 units of fiber in each person’s diet.
Experts also recommend taking vitamins C, B1, and B5 to relieve constipation. Vitamin C is a water-soluble vitamin that can increase bowel movements. The body should receive a certain amount of this vitamin daily. Excessive consumption causes nausea and stomach cramps.
Vitamin B5 stimulates muscle contraction in the digestive system and helps excretory flow. Vitamin B1 also improves digestion. Deficiency of this vitamin in the body can cause constipation.
Vegetables and fruits Consumption
Salads, especially lettuce and cucumber, are laxative and have a cold and wet nature. So, they can prevent thirst. It is recommended to eat salad without salt for breakfast in Ramadan. Consumption of fruits such as plums, pears, figs, apricots and grapes, can help to prevent and eliminate constipation during Ramadan due to their high fiber content. Do not forgot to consume black olives and olive oil. It is recommended to eat raw fruits and vegetables because peeling fruits and vegetables reduces their fiber.
Increasing fluid intake to at least 2 liters daily helps relieve constipation and stomach pain. In addition to water, it is also beneficial to drink various beverages such as parsley and sage or fennel and chicory. Laxative vegetable stews such as celery and plum stew should also be used. Consumption of warm milk, boiling water and very light soup or stew during Iftar will help relieve constipation.
Increased mobility is effective in relieving constipation and stomach pain. Exercise increases blood circulation in the stomach and intestines and as a result facilitates digestion and excretion of food. Stretching exercises such as yoga as well as aerobic exercises such as walking, running and swimming are the best exercises to relieve constipation. The best time to exercise is one hour after meal.
Reduce the consumption of harmful foods
Consumption of bloated food and carbonated and very cold drinks, bulky foods such as noodle soup can cause digestive disorders. High-fat, sugary, and caffeinated foods cause more stomach acid and a feeling of sourness and burning in the stomach. Consumption of halva, chocolate and eggplant stew will have similar effects. It is recommended to consume less sweets and fat to relieve constipation and stomach pain. In addition, eating too much at breakfast and iftar and excessive consumption of fatty foods, fried foods and sweets can cause weight gain.
Eating sour things such as sour tea and lemon juice intensifies stomach acid. In this case, gastric reflux occurs. Fasting people should not drink tea after Iftar and breakfast, because the stomach is full and acid is produced which will cause heartburning.
Relieve constipation with NBS superfood
During Ramadan, some people may not have enough time to consume all the foods mentioned. On the other hand, it is difficult for some people to get used to this nutrition habits and correct it during Ramadan. Such people are advised to take dietary supplements. Taking these supplements along with two important meals, Iftar and Sahar during Ramadan, can help relieve constipation and stomach pain.
One of these supplements is NBS Superfood. The presence of fiber, good calories, minerals and vitamins has created a complete set that can have a great impact on reducing digestive problems during Ramadan.
In this article, we talked about two common problems during Ramadan, namely constipation and stomach pain. At the beginning of this article, we got familiar with the causes and symptoms of these problems. In the following, we reviewed the nutrition and tips that are very effective in relieving constipation and stomach pain. Finally, we discussed the effect of natural supplements in relieving constipation and stomach pain.