Many people suffer from digestive problems in the month of Ramadan because of the excessive intake of fatty foods after breakfast and the large intake of fats and sugars, as well as the lack of physical activity and movement all of this causes problems with the digestive system, and in this article we offer 8 tips to improve the health of the digestive system in Ramadan, namely As follows.
1- Eat a high-fiber diet:
You should maintain a diet rich in fiber, whole grains, vegetables, fruits and legumes for breakfast and the pre-dawn meal, because all of these elements improve the digestive system.
A diet rich in fiber helps keep food moving through the digestive system, making you less likely to experience constipation. It also helps prevent or treat many digestive conditions, such as IBS. In addition, it can help you reach a healthy weight or Taking good care of.
2- Eat both insoluble and soluble fiber:
It is important for a person to consume both types of fiber because they aid the digestive system in different ways:
Insoluble fiber, also known as coarse, cannot be digested by the body, thus helping to bulk up stool and soluble fiber pulls in water and can help prevent overly watery stools.
Insoluble fiber is found in wheat bran, vegetables, and whole grains. You can get soluble fiber from oat bran, nuts, seeds, and legumes.
3.Reduce high-fat foods:
Experts recommend mixing fatty foods with high-fiber foods to improve digestion.
4- Choose lean meats:
Protein is an essential part of a healthy diet, but lean cuts of meat can lead to digestive discomfort when you eat them, so choose lean cuts and limit the amount you eat and fill the rest of your plate with whole grains rich in fiber, fruits and vegetables.
5- Foods rich in probiotics, such as: Yogurt:
Probiotics are the same type of healthy bacteria that are naturally found in the digestive system. They help maintain a healthy body by combating the effects of a bad diet, antibiotics, and stress. Additionally, probiotics can enhance the absorption of nutrients and may help break down lactose. And strengthen the immune system, and may help treat IBS.
Good sources of probiotics, such as low-fat yogurt, should be consumed daily, especially during the pre-dawn meal.
6- Maintaining body moisture and drinking water:
Drinking lots of water is good for a healthy digestive system. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass more easily.
7- Quit smoking and excessive caffeine intake:
Fasting is an opportunity to change bad habits such as smoking and too much caffeine, which are particularly harmful to the digestive system. Cigarettes and lots of coffee or other drinks containing caffeine can interfere with the functioning of the digestive system and lead to problems such as stomach ulcers and heartburn.
8- Exercise regularly:
Getting some simple exercise regularly helps keep foods moving through the digestive system and reduce constipation.
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