Contents:
- Medical Video: The Health Guru Who Eats 5,000 Calories in One Meal & Says He's Healthy
- 1. Berries
- 2. Nuts
- 3. Wheat bread
- 4. Broccoli
- 5. Water
- 6. Apples and pears
- 7. Dried fruit
Medical Video: The Health Guru Who Eats 5,000 Calories in One Meal & Says He's Healthy
Constipation or constipation is a disorder that often appears in the fasting month. The main symptom of constipation is difficulty defecating. Other symptoms that accompany can also be abdominal pain, bloating, nausea, and loss of appetite. Well, this condition will definitely be very tormenting and disturbing your fast, right? So, when fasting you should pay attention to effective food and drink intake to prevent constipation.
To keep fasting smooth, make sure your food can prevent constipation. The most important thing to prevent constipation in food is to include high-fiber foods. What are the high-fiber foods? Here is the answer.
1. Berries
Berries such as raspberries and blackberries are one type of fruit that is rich in fiber. A cup of blackberry provides 7.6 grams of fiber and raspbery 8 grams of fiber.
To prevent constipation, these fruits are very suitable to be a dish during the fasting month. You can eat berries at the time of your meal or at night after breaking the fast. Do not meet the needs of vitamins and minerals daily and make you full longer, the berries can also help prevent constipation during fasting because of its high fiber content.
2. Nuts
Nuts contain fiber that is as high as vegetables, some even almost 2 times higher than vegetables. Reported from the Everyday Health page, half a cup of beans can contain up to 4.5 to 9.5 grams of fiber. For example pinto beans, lima beans and red beans.
Beans can prevent constipation because they contain a type of water insoluble fiber. This fiber helps the movement of the digestive system in the body.
3. Wheat bread
Wheat bread is perfect for blocking constipation. Because, wheat bread has a high fiber content compared to plain bread usually. Wheat bread is also a low-fat food so it's good for those of you who are maintaining calorie intake.
If you want to buy bread, choose one that contains at least 3 grams of fiber per sheet of bread. Don't be fooled by other types of bread. From the nutritional content, whole wheat bread is very suitable for consumption when fasting, especially during dawn.
4. Broccoli
Like beans, broccoli is also an excellent source of fiber from vegetables. Broccoli is also low in calories and high in mineral vitamins.
To keep the nutritional value and fiber intact, the best way to process broccoli for sahur or iftar is by steaming or grilling. You can add salt, pepper, and a little olive oil to add flavor.
5. Water
Constipation can occur due to dehydration in the large intestine. Therefore, you must ensure that the body is always supplied with water. If sufficient water is needed, the stool will become softer along the large intestine. You also will not have trouble defecating again.
During fasting, you must still meet the water needs of at least 8 glasses of water per day. Meet the needs of drinking this water at dawn, breaking the fast and before going to bed.
6. Apples and pears
Eating fruit is very important in this fasting month. Because when it is open, people usually get crazy with their food. Need to neutralize the fruit to maintain overall health conditions. The high fiber in these fruits can also reduce the bloating that you feel during the fasting month.
The fiber in both fruits is not only contained in the meat, but also on the skin, so you don't have to bother peeling the skin. Pectin or natural fibers in the fruit and skin will help to facilitate the digestive process.
7. Dried fruit
Dried fruits such as dates, apricots, raisins, prunes, and figs are food sources that can prevent constipation.
Even though it is dried and has a smaller form (shrinking due to the drying process) from the fruit in general, the fiber content is still contained in this fruit.
However, you must be careful when choosing dried fruit, because some dried fruit is produced with additional sugar so that it can increase calorie intake.
