Digestion is a system that is highly important for processing the body's nutritional intake, especially during Ramadan. As we continue to delve into the second week of this holy month, we are going to share with you some tips that can be beneficial for your fasting efforts. Read on!
1. Don't overeat
People can experience health problems in Ramadan due to eating beyond the level of fullness at the time of breaking their fast. Consuming large quantities of food or having an unbalanced diet for Iftar can lead to stomach upset and intestinal disorders that may worsen health conditions.
Overindulgence contradicts the purpose of fasting. It can also lead to weight gain and obesity and associated complications, such as diabetes mellitus and heart disease. One of the most common ailments observed due to overeating in Ramadan is abdominal pain. This happens when people eat very quickly immediately after Maghrib adhzan. A large amount of carbohydrates in meals makes people bloated and this is what most frequently results in stomach pains.
Therefore, it's important to maintain moderate food intake during Ramadan. The best way to prevent any such illness is to plan the Iftar meal in advance and make sure that it is light, coupled with fluids to keep you hydrated and energized.
2. Avoid consuming oily, greasy and salty foods
Eating greasy foods on an empty stomach can lead to indigestion, which is responsible for the stomach cramping and bloating. Also, be reminded that oily, fatty foods are high in calories and are nutrient deficient which will lead to an imbalanced diet, thereby increasing sluggishness and fatigue during Ramadan.
Dehydration is a risk due to limited fluid intake during the day, and salty food can further increase this risk by drawing fluids out of your body. It is advised to stay away from eating salty snacks like chips to avoid feeling thirstier during the day.
3. Consume more green produce
Because of the change in routine that the body needs to adjust to during Ramadan, high-fibre food options are an important to keep regular bowel habits to maintain proper health. Fibre keeps you full for longer hours and helps regulate blood sugar levels.
During suhoor, vegetables that contain high percentage of water, such as lettuce and cucumbers, makes the body retain water for a long time, and reduces the sensation of thirst or dehydration, they are also a good source of vitamins and minerals. Not only it helps your body feel cool, but also is a great choice to keep constipation & indigestion at bay.
During iftar, it's advisable to eat fruits before going for your main course of the day. Doing so does a much better job at detoxifying your system and supplying you with tons of energy than if you were to eat it after your meal. Eating the actual fruit is always better as it contains much higher fibre than fruit juice. Plus, you won't consume a lot of sugar.
4. Stay away from food & drinks with refined sugars
Especially during suhoor, minimize your consumption of sugars, white flour, pastries, donuts, and other floury foods. These foods are made out of simple carbohydrates and will last to make you full for only 3-4 hours. Not to mention, they are low in essential nutrients. Also, avoid sugary drinks like flavored syrup or carbonated drinks because they can inhibit water absorption.
On the other hand, dates are extremely effective in raising blood sugars quickly because they’re easily and quickly absorbed. This is a much healthier alternative than turning to sugary foods to normalize blood sugar.
5. Hydrate often
Since we're already coming down to a relatively hot & humid season, it is extra necessary to keep drinking water during suhoor and iftar. Not drinking enough fluids can lead to dehydration, constipation and other digestive illnesses. If you’re not much of a water drinker, try to have soups and eat fruits with large water content like pears & watermelons.
Also, limit coffee and tea intake. Coffee has caffeine which leads to insomnia and restlessness. In addition, it doesn't hydrate and keeps you longing for water the whole day.
6. Aid your digestive system with natural supplements
To ensure a healthy digestion this Ramadan, don't forget to consume natural supplements. Our Relief Sari Jahe Merah and Relief Sari Kunyit are both useful in aiding your digestive system. The former is used to control bloating and other digestive problems, while the latter regulates your gastric acid.