It is necessary to eat carefully against problems such as headaches, painful burning sensation in the chest and constipation, which are common in Ramadan.
Adaptation difficulties may be experienced, especially in the first week, in the process of re-establishing the diet that was disrupted during Ramadan.
To relieve headaches, painful burning sensation in the chest and constipation, do the following:
DIVIDED WATER AND CONSUME
Make sure you consume enough water. Set a divided water consumption goal such as 2 glasses (500ml) for iftar, 3 glasses (750ml) for suhoor, and 3 glasses (750ml) between iftar and sahur.
Reduce salt intake. Watch out for high-salt foods such as pickles, sauces, feta cheese, and halloumi. Reducing salt intake helps with hydration and can be a great start to getting used to less salt in the longer term.
ATTENTION TO THE PAINFUL BURNING FEELING IN THE CHEST!
The smell and appearance of food can increase gastric secretions and cause heartburn during fasting. Preparing food before Ramadan and using the freezer can help reduce meal prep time.
Reduce portion sizes and frequency of high-fat foods, including deep-fried meat, chicken, or vegetables. Choose alternative cooking methods for these foods, such as grilling, oven, or steaming. Remove visible fat from meat and skin from chicken before cooking. Choose low-fat milk and dairy products.
YOU CAN TAKE THESE PRECAUTIONS AGAINST Constipation
Changes in food types and eating patterns can cause changes in bowel habits. Adequate fluid intake should be ensured and 30 grams of fiber consumption should be targeted through a variety of plant-based foods. This includes lentils, beans, legumes and vegetables as part of iftar.
Include walking or light exercise throughout the day to help stimulate bowel movements.
Instead of ayran for iftar, choose kefir or homemade yogurt made from probiotic yogurt.
HOW TO FEED AT SAHUR?
It should be preferred fibrous foods that have a long time of satiety and will not disturb. That’s why it’s especially important to include foods that don’t cause stomach pain and are digested slowly. Foods such as oats, wholemeal whole grain breads, figs, prunes can be consumed. These foods will prevent dehydration and aid digestion throughout the day.
AT IFTAR, THE stomach should be rested
A good start can be made with a light soup in order not to tire the stomach after a long hunger. Then, in order to rest the stomach, wait at least 2-3 minutes before moving on to the main meal. Be careful not to drink water between meals.
- Chicken or meatballs or turkey in the oven,
- Baked potatoes made without oil,
- Low-fat dairy-based desserts and puddings/ Chia fruit pudding/ fruit pudding/ fruit parfait,
- Seasonal salads with olive oil and walnuts,
- Whole grain bread or handful of pita bread in between,
- Basmati pilaf, bulgur or buckwheat pilaf instead of pasta or rice pilaf,
- Homemade buttermilk or kefir, smoothies or plain mineral water.
WATER NEEDS SHOULD NOT BE FILLED WITH TEA
It is also necessary to be careful about the consumption of tea, which is indispensable after iftar. Urine color should be checked after tea consumption. If the color is dark, it indicates that not enough water is taken. Since the fasting period will be long during Ramadan, the need for water should not be filled with tea. In addition, carbonated drinks should be avoided as they become thirsty very quickly and do not have valuable nutrients. Consuming fresh fruit, ice cream or milk desserts for dessert is a lighter alternative to chocolate or sherbet desserts.