During Ramadan, some individuals may experience constipation due to changes in meal timing and fluid intake between Iftar and Suhoor, rather than the fasting itself. Health reports indicate that constipation often arises from reduced water intake, low fiber consumption, limited physical activity, and altered sleep patterns.
When is constipation a medical concern?
Constipation is defined as fewer than three bowel movements per week, hard stools that are difficult to pass, or a sensation of incomplete evacuation, sometimes accompanied by pain or discomfort.
Key prevention tips:
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Increase fiber intake: Include whole grains, fruits, vegetables, and seeds such as chia and flax, especially during Suhoor, to support bowel movement during fasting.
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Regular hydration: Spread water intake throughout the evening rather than drinking large amounts at once, using urine color as a simple hydration indicator.
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Physical activity: Light walking for 15 minutes twice daily stimulates colon movement, ideally before or after Iftar.
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Proper toilet posture and breathing: Elevate feet slightly with a footrest during bowel movements and practice slow, deep breathing to relax rectal muscles.
When to seek medical advice:
If constipation persists despite dietary and lifestyle adjustments, or is accompanied by severe pain or bleeding, consult a doctor for stool softeners or medications that stimulate bowel movements under medical supervision.
Careful meal planning, fiber intake, regular hydration, and light physical activity are essential steps to maintain digestive balance and prevent constipation during Ramadan.
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