When fasting, avoid greasy food, go for fibre

Hyderabad: The severe heat, drinking less water, and eating a lot of heavy and greasy food are leading to constipation among many who are fasting during Ramzan this year.

The worst-affected are the middle-aged and senior citizens as they drink only about six glasses of water during iftar and sehri. Readymade fruit juices, white sugar-based juices and also heavy, oily food are the major reasons for these increasing problems, say doctors.

Earlier this problem would be witnessed at the fag-end of Ramzan, but given the current weather, it is being seen in the first 10 days of the month.

Have an easy stomach

Dr Anand V. Joshi, consultant, general medicine, said, “One of the prime reasons for constipation is sudden change in lifestyle. The internal system works in a manner where bowel activity is the highest at early morning and immediately after eating. During Ramzan, the body clock gets a shock by the sudden change in food habits, and due to this reason the problems of constipation rise steeply. This year, due to the extreme heat, dehydration is adding to the woes of the people.”

Drinking plain water at intervals is recommended. But many people are opting for readymade fruit juices, sharbets and also high-sugar concentrated foods, which are adding to their problem.

Dr Bhavani Raju, consultant gastroenterologist at Care Hospitals said, “Fast burning foods that contain sugar, white flour, refined carbohydrates and bread must be avoided. These foods are digested quickly but then due to lack of fibre in the body, end up causing constipation. A good balance of fresh vegetables, grains and also protein will ensure that those fasting do not face this problem.”

In view of the 15-hours of fasting, consuming slow-digesting foods containing fibre is recommended. Foods like grains, lentils, millets, oats and beans will help. It takes about eight hours to digest these foods wherein the energy consumption is slow and it does not tire the body out.