Constipation during Fasting and the Solution

Constipation during Fasting and the Solution

There are several diseases that commonly occur when fasting. One of them is difficult bowel movements or constipation. Constipation during fasting is often caused by lack of drinking, as well as changes in diet and activity. To alleviate constipation complaints and prevent them from coming back, there are a number of things you can do.

Constipation or constipation is a difficult defecation condition characterized by the frequency of defecation less than 3 times a week. In addition, people with constipation also often experience complaints of hard stools, a feeling of blocking in the anus, and having to push to remove feces.
Constipation during Fasting and the Solution

Causes of Constipation during the Fasting Month

In a study of 900 healthy people who fasted in Ramadan, it was known that fasting could significantly increase the risk of constipation. This study revealed that the risk of severe constipation can increase in people who fast more than two weeks.

Lack of knowledge about the types of foods that are good for consumption, reduce fluid intake, and changes in diet, amount of intake, and meal schedule are the causes of constipation when fasting. In addition, we tend to reduce physical activity during the fasting month. This can also increase the risk of constipation.

From other studies it is known that the risk of constipation will increase if the amount of fiber consumed is less than 15 grams per day, and the amount of water consumed is less than 750 ml (about 3 glasses) per day.

Tips for Preventing Constipation during Fasting

To stay fit and avoid constipation during fasting, we need to do the following three things:

Sufficient fluid needs

Even though you are fasting, your body fluids need to be fulfilled. Drink at least two liters or 8 glasses of water a day. Increase the consumption of fluids, starting from iftar to before dawn. Reduce your intake of caffeine, alcohol, and soda, because it will make the body lack of fluids and make you thirsty fast.
Increase fiber intake

Increase fiber intake especially at dawn. Adequate fiber intake not only prevents constipation, but also can reduce hunger when fasting. Fiber foods are digested more slowly so they can make you full longer.

To increase fiber intake, increase the portion of fruits and vegetables in the food menu. The recommended amount of fiber intake is at least 18 grams per day. For comparison, a grain of wheat bread, one apple, or one banana contains about 2 grams of fiber.

Do light exercise

Mild exercise that is routinely done is proven to help the intestines move more actively. Good bowel movements will facilitate the process of removing feces and preventing constipation. Avoid doing strenuous exercise that drains sweat during fasting, because it can cause dehydration and fatigue.

Besides doing the three things above, make sure your food menu is nutritionally balanced and hygienically processed. If constipation persists, you can use laxatives or laxatives to facilitate bowel movements. Use laxatives according to the rules of use, and avoid using excessive laxatives or for the long term.

The fasting month is a month full of blessings. So, don't let constipation become a reason for you not to fast. By doing the methods to prevent constipation above, it is expected that your BAB process will continue smoothly. But if constipation does not improve, consult your doctor to get further treatment.

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