March 20, 2024

weight loss ramadan

As Muslims around the world observe the sacred month of Ramadan, fasting from dawn till dusk is a central tenet of this spiritual practice. However, along with the spiritual benefits come various challenges, one of the most common being constipation. In this article, we’ll explore why constipation occurs during Ramadan and provide expert tips to ensure a comfortable fasting experience.

Constipation can affect our day-to-day life, leaving us feeling uncomfortable and bloated. it can also make it harder to stand up for long hours of prayer at night, and can cause extreme pain if left untreated for days.

The reality is fasting is not to blame for the constipation but our eating habits and how we choose to break our fast at Iftar and Suhoor, so let’s dive into why constipation happens in Ramadan and how to find relieve.

Why Constipation Occurs During Ramadan:

During Ramadan, several factors contribute to the onset of constipation. Firstly, dehydration is a significant issue as fasting prohibits the consumption of fluids during daylight hours. Additionally, the typical diet during Ramadan often lacks fiber, with an over-reliance on refined carbohydrates and processed foods. This combination can slow down digestion and lead to constipation. Moreover, improper food combinations, such as consuming high-protein and high-fat foods without sufficient fiber, can exacerbate the problem.

Solutions for Ramadan Constipation:

  1. Probiotics: Incorporating probiotic-rich foods like yogurt or taking probiotic supplements can promote healthy gut flora and aid digestion.
  2. Magnesium Supplements: Magnesium helps regulate muscle contractions in the digestive tract, promoting bowel movements. Taking magnesium supplements or consuming magnesium-rich foods such as nuts and leafy greens can alleviate constipation.
  3. Hydration Strategies: Drink plenty of water during non-fasting hours, and consider adding chia seeds to your water for an extra fiber boost. Fresh green juices can also provide hydration and essential nutrients.
  4. Fiber-Rich Foods: Include fiber-rich foods in your suhoor (pre-dawn meal) and iftar (evening meal), such as prunes or prune juice, to support regular bowel movements.
  5. Dietary Adjustments: Avoid excessive consumption of white rice, bread, and sugary snacks. Instead, opt for whole grains, fruits, and vegetables to maintain digestive health.
  6. Castor oil Packs: castor oil pack therapy on the abdomen can help loosen the bowels and make for an easier bathroom experience.

Constipation should not overshadow the spiritual benefits of Ramadan. By understanding the reasons behind constipation during fasting and implementing simple dietary adjustments and hydration strategies, you can ensure a smooth fasting experience. Remember, prioritizing your health during Ramadan is essential for fully embracing the spiritual journey.

For more guidance on navigating Ramadan healthily, check out our Ramadan 4-Week Guide, designed to support your physical and spiritual well-being throughout the holy month.


About the author 

Aayah Khalaf

A health coach and detox specialist, CEO and founder of Bee Nourished a health and weight-loss initiative. I help women and mothers achieve their health and weight-loss goals with life changing programs that are uniquely yours.

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