Constipation becomes inevitable due to the fact that the time we eat while fasting in Ramadan is as short as 6 hours, we move less during the day along with fatigue, we do not consume enough fiber, and most importantly we do not drink enough water. It is normal to defecate 3 times a day or 1 time in 3 days. If the process covers a longer period of time, it is necessary to take precautions early. While the severity of constipation will be less when you start fasting, the situation may become much more difficult as time progresses.
You can deal with constipation in 10 steps!
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Break your fast with 1 glass of warm water followed by 1 more glass of cold water and choose 1 date.
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Start eating by drinking 2 small ladles of soup. Help the food pass through your intestines because you haven't eaten anything for a long time.
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Make sure to eat whole grain bread, vegetable dishes with olive oil, and salad at meals. Do not forget to add 1 teaspoon of olive oil to your salads for each bowl size.
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If you prefer rice or pasta, choose bulgur pilaf or whole wheat pasta. Try to enrich its content with vegetables.
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Make sure to drink at least 2 liters of water at intervals. Drinking 3 liters of water during Ramadan will be very beneficial.
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Have a snack 2-3 hours after iftar. You can choose fibrous and juicy fruits such as mulberries, figs, apricots, cherries and peaches as your snack.
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Get support from healthy fats. Try to consume a handful of healthy oils such as walnuts, almonds and hazelnuts after iftar or at sahur. Try to choose them for sahur as healthy fats keep you full for a long time.
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Be careful to get support from probiotic foods. You can eat pickles at iftar in moderation. Consuming 1 glass of kefir at sahur or in your snack after iftar will be very beneficial for your intestinal motility and intestinal health. If you wish, it is possible to take probiotics externally as supplements.
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Doing sports 2-3 hours after iftar before having a snack will activate your body. It will blow up. If you do not do sports, make sure to walk at least 150 minutes a week.
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By eating 4 tablespoons of oatmeal at sahur, you can stay full for a long time and help solve your constipation problem. You can consume oatmeal by making an omelet with eggs or with non-cream yoghurt that you ferment at home.
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