Easy Fasting Without Constipation? The Key Is in Fruits and Vegetables in the Sahur Menu

Illustration of a healthy sahur menu for digestion. (Freepik)

JAKARTA - During fasting in the month of Ramadan, changing eating patterns often affect digestive conditions.

Limited meal times make some people less likely to consume fiber, even though this nutrient plays an important role in maintaining smooth bowel movements and preventing discomfort in the stomach.

Nutritionist Rita Ramayulis emphasized that fruits and vegetables should not be absent from the sahur and breaking the fast menus because they are the main source of daily fiber.

"All fruits and all types of vegetables are effective in helping digestion run smoothly. But if you are looking for the fastest help, papaya is also good because it contains digestive enzymes," he said.

The lecturer at Faletehan University explained that basically almost all fruits and vegetables provide benefits for the digestive system during fasting. However, papaya is considered to have an advantage because it contains natural enzymes that help break down food so that the digestive process takes place more efficiently.

In addition to papaya, avocados can also be an option because their healthy fat content supports the function of the digestive tract while helping the feeling of fullness last longer. Dragon fruit is also often associated with smooth bowel movements thanks to its high fiber and water content, so it is suitable for consumption during sahur and breaking the fast.

For vegetables, Rita recommends choosing types that are relatively easy to digest such as spinach and carrots. Both vegetables are practical to process and easy to combine with various main dishes. Other green vegetables and fruit vegetables such as sweet potatoes are also good for helping to maintain the health of the digestive system.

He recommends that fruit and vegetable consumption be divided between sahur and breaking the fast so that fiber needs are still met even though the frequency of eating is reduced during Ramadan. According to him, a combination of fruits, vegetables, as well as animal and vegetable protein sources will help maintain nutritional balance while ensuring that the digestive tract functions remain optimal throughout the fasting month.