Natural Ways to Treat Constipation During Ramadan

Constipation is a common issue during Ramadan due to several factors such as low food intake, low fiber consumption, dehydration, and lack of physical activity. These factors slow down the movement of the large intestine or rectum, causing increased water absorption, which leads to constipation. Dr. Cynthia Al-Hajj, a nutrition and dietetics expert, offers several natural methods to treat constipation during Ramadan.

Best Natural Ways to Treat Constipation

1. Consume Sufficient Fiber
   Fiber plays a key role in regulating bowel movements. Doctors recommend consuming fiber-rich foods like vegetables, fruits, nuts, chia seeds, whole grains, and legumes. Fiber helps facilitate bowel movement and improves water absorption in the intestines.

2. Incorporate Legumes into Your Diet
   Legumes such as beans, chickpeas, lentils, and peas are rich in fiber and other important nutrients like potassium, folate, and zinc. They help regulate bowel movements and increase the production of butyrate, a fatty acid that acts as a natural laxative. Consuming 100 grams of cooked legumes can cover about 26% of your daily recommended fiber intake.

3. Use Castor Oil as a Natural Laxative
   Castor oil is a natural bowel stimulant and has been used for many years to relieve constipation and prepare the intestines for surgery. Castor oil contains ricinoleic acid, which stimulates the muscles of the intestines and helps in faster bowel movements.

4. Increase Intake of Leafy Vegetables
   Leafy greens like spinach, broccoli, lettuce, and cabbage are rich in fiber, magnesium, and vitamins. Magnesium helps draw water into the intestines, aiding in bowel movement. These vegetables also contain Vitamin K, Vitamin C, and folic acid, which help improve digestion.

5. Consume Olive Oil to Stimulate Bowel Movements
   Olive oil has properties that help lubricate the intestines, making it easier for stools to pass. A study found that consuming 4 milliliters of olive oil can help alleviate constipation during Ramadan. You can use olive oil in various ways, such as taking it on its own, mixing it into salads, yogurt, or lemon during iftar or suhoor.

6. Drink Adequate Amounts of Water
   Dehydration is one of the main causes of constipation, so drinking enough water after iftar and suhoor is crucial to maintain hydration and help regulate bowel movements.

7. Consume Herbal Remedies
   Many people turn to herbal remedies to treat constipation naturally during Ramadan, as they are considered safe and effective. Some useful herbs include:
   • Ginger: Helps soothe the digestive system and improve bowel movement.
   • Flaxseeds: Rich in fiber and omega-3 fatty acids that promote bowel movements.
   • Dandelion: Stimulates bile production, which improves digestion.
   • Chamomile: Relaxes the muscles of the intestines and reduces discomfort.

8. Exercise Regularly
   Physical activity helps stimulate bowel movements and reduces the risk of constipation. Studies have shown that exercising 2 to 6 times a week can reduce the risk of constipation by 35%. Simple exercises like walking for about 20 minutes or yoga can help improve digestion.

9. Use Senna
   Senna is a herb often used as a natural stimulant laxative. It works by speeding up digestion and increasing the absorption of fluids in the colon, which helps relieve constipation.

Herbal Remedies to Relieve Constipation During Ramadan

1. Licorice
   Licorice is a popular drink during Ramadan. It acts as a digestive tonic and helps relieve bloating and stimulates bowel movement due to its antioxidant properties.

2. Ginger
   Ginger helps calm the digestive system and promote better bowel movement. It is best consumed after iftar and suhoor.

3. Parsley
   Parsley helps relieve constipation by soothing the stomach. It also aids in reducing bloating.

4. Chamomile
   Chamomile is an aromatic herb commonly used to relax intestinal muscles. The best time to drink chamomile tea is after iftar.

Tips to Prevent Constipation During Ramadan

1. Avoid Carbonated Beverages
   Especially for those suffering from irritable bowel syndrome (IBS), carbonated beverages can aggravate symptoms.

2. Eat Prunes
   Black prunes and prune juice contain fiber and sorbitol, a natural laxative. Consuming 7 prunes after iftar and suhoor can be helpful in relieving constipation.

3. Date Syrup (Carob Syrup)
   A spoonful of date syrup (carob syrup) before bed can help relieve constipation by the following morning.

4. Sesame Seeds
   Sesame seeds contain oily components that help lubricate the intestines, alleviating constipation. You can add sesame seeds to salads or grind them with coffee beans.

5. Raisins
   Raisins are rich in fiber and contain tartaric acid, which has a natural laxative effect. Studies show that consuming a small box of raisins daily improves digestion.

Conclusion:

Making changes to your diet and physical activity during Ramadan can significantly reduce the risk of constipation. By incorporating natural remedies such as herbal teas, fiber-rich foods, and drinking plenty of water, you can help maintain digestive health throughout the fasting month.