6 Probiotic Foods to Prevent Constipation during Ramadan Fasting

JAKARTA - Constipation is one of the most common complaints during Ramadan. Changes in meal schedules, lack of fluid intake, and low fiber consumption make the digestive system work slower than usual. As a result, the stomach feels full, uncomfortable, and even difficult to defecate.

According to Dr. Jayakumar B. Kannan from Aster Clinic, changes in eating patterns during fasting can indeed affect the balance of good bacteria in the intestines.

"During Ramadan and even after, the number of good bacteria in the gut can decrease. Therefore, maintaining probiotic intake is very important for long-term digestive health," he explained, quoted from the Gulf News website.

Probiotics are good microorganisms that help maintain the balance of intestinal flora. When the number is sufficient, the digestive process becomes smoother and the risk of constipation is reduced.

During fasting, the body undergoes changes in biological rhythms, including in the digestive system. Limited meal times make some people tend to eat large portions when breaking the fast, but drink less and have less fiber intake.

Dr. Prithvi Shivalingaiah from Medcare Royal Speciality Hospital explained that probiotics help the digestive system work more efficiently.

"Probiotics help break down food better, reduce bloating and digestive disorders after Iftar and Sahur. They also help regulate bowel movements so as to prevent constipation, which often occurs due to lack of fiber and fluid intake," he said.

In addition, the balance of the intestinal microbiota also plays a role in increasing the body's resistance, which is important during fasting.

In order to avoid constipation during Ramadan, here are some probiotic-rich foods that can be included in the Sahur and Iftar menus.

1. Sugar-Free Yogurt

Choose yogurt with live cultures. Yogurt helps balance gut bacteria and improve digestion. It can be consumed during sahur or as a closing menu during breaking the fast.

2. Greek Yogurt

In addition to being high in probiotics, Greek yogurt is also rich in protein, which helps you feel fuller for longer.

3. Kefir

This fermented drink contains a combination of good bacteria and yeast that are effective in helping intestinal health.

4. Kombucha

This fermented tea drink is not only good for the intestines, but also helps hydration if consumed between iftar and sahur.

5. Fermented Vegetables

Kimchi and sauerkraut are rich in good bacteria that help facilitate bowel movements.

6. Tempe and Miso

Soybean fermentation products such as tempe and miso soup also contain natural probiotics that are good for the digestive system.

Combine with Fiber and Enough Fluids

Although probiotics are important, constipation will not be overcome without sufficient fiber and fluid intake. Consume fruits such as papaya, pear, and apples, and plenty of green vegetables, oats, and nuts during iftar. Drinking water gradually from the time of breaking the fast to iftar also helps soften the stool and facilitate bowel movements.

If it's difficult to get probiotics from food, supplements can be an option. However, consulting a doctor is still recommended, especially for people with digestive disorders such as IBS or inflammatory bowel disease.

With a balanced diet, enough fiber, and additional probiotics, the risk of constipation during Ramadan can be suppressed. Fasting can also be carried out more comfortably without stomach disturbances that interfere with activities and worship.