JAKARTA - Fasting often makes eating patterns change drastically. Limited meal times and the tendency to choose practical foods when breaking the fast often make the intake of vegetables and fruits decrease. In fact, fiber needs must still be met so that the digestive system works optimally during Ramadan.
Nutritionist Rita Ramayulis reminded that the lack of fiber intake during fasting can trigger digestive disorders, especially constipation.
"The most common thing that happens when the fiber intake is less is constipation. Many people who fast experience constipation and an uncomfortable stomach because the fiber is not enough," he said.
According to Rita, changes in eating patterns during fasting often make vegetable and fruit consumption decrease so that daily fiber needs are not met. When fiber intake is low, bowel movements become slower. As a result, the defecation process is not smooth and the stomach feels full or uncomfortable.
The lecturer at Faletehan University added that if this condition lasts for a long time, the impact can be more serious for the digestive tract.
He explained that prolonged constipation has the risk of triggering inflammation to increase the possibility of hemorrhoids.
Not only does it affect digestion, fiber deficiency is also related to metabolic disorders. Low fiber intake can make the absorption of nutrients not controlled well, so that blood sugar levels and fat in the blood can potentially increase.
Rita also highlighted the important role of fiber for gut microbiota health. Fiber is a food source for good bacteria in the digestive tract. If the amount is not sufficient, the population and diversity of good bacteria can decrease.
"The health of the gut microbiota is also related to mental health. So if the fiber intake is low, the effect is not only on digestion, but can have a wider impact," he said.
Therefore, he emphasized the importance of including fiber sources such as vegetables, fruits, nuts, and seeds in the menu for sahur and breaking the fast. With sufficient fiber intake, digestion remains smooth and the body can undergo fasting more comfortably.
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