7 Essential Tips to Avoid Constipation During Ramadan Fasting

Ramadan, the holy month of fasting observed by Muslims worldwide, is a time of spiritual reflection, self-discipline, and community bonding. While fasting from dawn to dusk has numerous spiritual and health benefits, it also brings dietary challenges, including digestive issues like constipation. The sudden shift in meal timings, dehydration, and consumption of processed foods can slow digestion, leading to discomfort and bloating. Constipation during Ramadan is not only uncomfortable but can also detract from the spiritual experience. Fortunately, with a few science-backed strategies, you can maintain a healthy digestive system and avoid constipation while fasting. 

In this article, we’ll explore practical tips to help you stay regular and comfortable throughout Ramadan.

Why You May Get Constipated During Ramadan?

Constipation during Ramadan is primarily caused by changes in diet and hydration levels. Some of the most common reasons include the following:

• Low fibre intake: Traditional Iftar and Suhoor meals often lack sufficient dietary fibre, which is crucial for bowel movement regulation.
• Dehydration: Reduced water intake throughout the day leads to harder stools, making them difficult to pass.
• Processed and fried foods: Consumption of fried and high-fat foods can slow digestion and contribute to irregular bowel movements.
• Reduced physical activity: Many people reduce their level of physical activity during fasting, which can slow down bowel movements.

Tips To Avoid Constipation During Ramadan

To maintain digestive health, here are seven practical and research-backed tips to prevent constipation while fasting in Ramadan.

1. Stay Hydrated During Non-Fasting Hours

Dehydration is one of the leading causes of constipation, especially during Ramadan when the fasting period can last up to 12-16 hours. Dietary fibre plays a crucial role in promoting bowel regularity by adding bulk to the stool. Inadequate fluid intake can lead to harder stools and slower transit through the intestines. To combat this, aim to drink at least 8-10 glasses of water between Iftar (the evening meal) and Suhoor (the pre-dawn meal). Include hydrating foods like watermelon, cucumbers, and oranges in your meals to boost your fluid intake. A study published in The Asian Journal of Medicine and Health shows that dietary fibre intake is directly associated with increased stool frequency and reduced constipation risk. 

2. Increase Your Fibre Intake

Dietary fibre is crucial for maintaining regular bowel movements. It adds bulk to the stool and helps it pass more easily through the digestive tract. During Ramadan, many people consume refined carbohydrates and low-fibre foods, which can exacerbate constipation. A study published in the World Journal of Gastroenterology proves that increasing dietary fibre intake significantly improves constipation symptoms. You must include fibre-rich foods like whole grains, legumes, fruits, and vegetables in your Iftar and Suhoor meals. For example, opt for whole wheat bread instead of white bread and add lentils or chickpeas to your meals.

3. Avoid Overeating at Iftar

After a long day of fasting, it’s tempting to indulge in large, heavy meals at Iftar. However, overeating can overwhelm the digestive system and slow down bowel movements. Research suggests that consuming smaller, balanced meals can improve digestion and prevent constipation. Instead of eating one large meal, break your fast with dates and water, followed by a light soup or salad. Then, have a moderate main course after Maghrib prayers. This approach allows your digestive system to process food more efficiently.

4. Consume Probiotic-Rich Foods

Probiotics help balance gut bacteria, improving digestion and promoting regular bowel movements. Studies have shown that probiotics can alleviate constipation by enhancing gut motility and stool frequency. During Ramadan, include probiotic-rich foods like yogurt, kefir, and fermented vegetables in your meals. Alternatively, you can take a probiotic supplement to maintain a healthy gut microbiome.  

5. Stay Physically Active

Physical activity stimulates intestinal contractions and promotes regular bowel movements. A sedentary lifestyle, which is common during Ramadan due to fatigue and altered routines, can contribute to constipation. A study published in the Scandinavian Journal of Gastroenterology shows that moderate exercise, such as walking, significantly improves constipation symptoms. A light walk after Iftar can aid digestion and promote healthy gut function. Aim for at least 30 minutes of light exercise, such as walking or stretching, after Iftar or before Suhoor.

6. Limit Caffeine and Processed Foods

Caffeine and processed foods can dehydrate the body and worsen constipation. While tea and coffee are popular during Ramadan, excessive consumption can lead to dehydration and slower bowel movements. Similarly, processed foods are often low in fibre and high in unhealthy fats, which can disrupt digestion. Research highlights the negative impact of processed foods on gut health. Opt for herbal teas and whole, unprocessed foods to support your digestive system.

7. Use Ez Col When Needed

If you get constipated during Ramadan, don't worry! Route2Health has got your back. Ez Col by Route2Health contains senna leaf extract which is a natural laxative.  Senna is a clinically proven treatment for constipation due to its stimulant laxative properties that enhance colonic motility. 

Conclusion

Constipation during Ramadan is a common but manageable issue. By staying hydrated, increasing fibre intake, avoiding overeating, incorporating probiotics, staying active, limiting caffeine and processed foods, and establishing a regular eating routine, you can maintain a healthy digestive system throughout the holy month.  Additionally, natural remedies like EZ Col by Route2Health, which contains senna leaf extract, can provide gentle relief from constipation, ensuring a smooth and comfortable fasting experience.

FAQs

1. Why do I experience constipation during Ramadan?

Constipation occurs due to changes in diet, dehydration, and reduced physical activity, leading to slower digestion and hard stools.

2. How can I prevent constipation while fasting?

Increase fibre intake, drink plenty of water, avoid processed foods, consume probiotics, and engage in light physical activity.

3. Is it safe to use senna for constipation relief?

Yes, Senna is a natural and effective laxative. EZ Col by Route2Health contains senna leaf extract and is a safe option for relieving constipation.

 4. What foods should I eat at Suhoor to prevent constipation?

Opt for whole grains, fruits, vegetables, yoghurt, nuts, and plenty of water to ensure smooth digestion.

5. Can I drink tea or coffee to help with constipation?

While tea and coffee can stimulate bowel movements, excessive intake can lead to dehydration, worsening constipation. It’s best to drink plenty of water instead.