The long duration of fasting in Ramadan, about 17 hours, on the one hand, changes the stability of the digestive system, and on the other hand, it can cause various digestive problems.
The lack of nutritional activity during fasting causes the entire digestive tract to become inactive from an active state. Fast and high food consumption with iftar; It can cause bloating and gas complaints in the stomach and intestines. It is possible to overcome the complaints such as constipation, bloating and gas that may be experienced due to the changes in the digestive system by feeding with real foods and with some probiotic-prebiotic-containing supplements.
There are probiotics, which we call friendly bacteria, in our intestines. These bacteria have a valuable place in the formation of healthy digestive flora, digestion of food, support of the immune system, and synthesis of vitamins K and B. They can also prevent the growth of nasty bacteria and eliminate digestive problems such as gas, bloating and constipation.
There is an increase in “Tender Bowel Syndrome”, which manifests itself with abdominal pain, frequent urge to go to the toilet, bloating, gas complaints during Ramadan.
Consuming water as needed, increasing the number of meals, avoiding gas-producing foods, giving more probiotic and prebiotic foods (yogurt, kefir, fibrous vegetables) on the tables will provide valuable contributions to the treatment.
In order not to have constipation problems in Ramadan, it is necessary to consume 2 liters of water, especially during the time period between iftar and sahur. Consumption of ayran, vegetables and fruit will rejuvenate the body that is exhausted during the day. Instead of consuming fatty, heavy, fried foods at the iftar table, lighter foods should be consumed.
Drinking soup before the fast-breaking meal will not only relieve digestive problems, but also provide a feeling of satiety. The main meal should be eaten 5-10 minutes after the soup. It is worth consuming little by little in the form of small portions. Succumbing to hunger and suddenly filling your stomach will be the biggest mistake you can make.
The foods consumed in iftar should be chewed properly and should not be too salty, fatty or sweet foods. Walking for half an hour 2 hours after iftar will relieve the digestive system and prevent constipation.
