Doctor gives 12 tips to avoid bloating and indigestion during Ramadan

Excessive intake of fatty foods, excessive intake of fats and sugars, and lack of movement, during the days of Ramadan, causes bloating and indigestion.

In this regard, the doctor, Mukhtar Fatih Bi Dili, from the private university of Izmir in Turkey, provided 12 advice to avoid overeating, constipation and burning during this month, according to what was reported by Anadolu Agency.

1. Eat food rich in fiber

It is a food rich in vegetables, fruits and whole grains, because these elements improve digestive functions and reduce satiety and bloating.

2. Stop eating when full

Some people think that feeling full and full is normal, and it’s OK to continue eating nonetheless.

3. Drink water gradually

Drinking plenty of water is good for the health of the digestive system, but avoiding excessive, and drinking gradually during the night and during the pre-dawn meal.

4. Reducing the intake of high-fat and high-fat foods

The doctor pointed out that chicken, turkey, fish and seafood is low in fat, and he said that eating greasy fatty foods slows down the digestive process, and makes the person vulnerable to satiety and constipation.

5. Eat easy-to-digest fruits after breakfast and at the pre-dawn meal.

6. Eat lean and fat-free meat

Protein is an essential part of a healthy diet, but fatty cuts of meat can lead to digestive discomfort such as bloating and pain when consumed.

7. Eat foods rich in probiotics

It is beneficial bacteria such as yogurt that has a good role in improving the digestive process, as well as in increasing the speed and frequency of transporting food to the small intestine.

8. Drink warm drinks such as ginger and mint tea with lemon

These drinks contribute to enhancing the digestive process, comforting the digestive system, calming the stomach and treating its disorders, because they are rich in antioxidants that enhance immunity and contribute to expelling gases and treating bloating, and it is recommended to eat ginger in Ramadan in particular.

9. Quit bad habits such as smoking, and excessive consumption of caffeine, such as tea and coffee.

10. Do light exercise regularly

Two hours after a heavy breakfast, such as walking or squatting exercises, which help promote blood circulation and the work of the digestive system.

11. Physical rest and adequate sleep in Ramadan

Adequate good sleep must be taken in a way that enhances the functioning of the immune system, as sleep affects levels of hunger and satiety, and that partial sleep deprivation is associated with changes that occur in the two hormones that regulate appetite: the satiety hormone “leptin” and the hunger hormone “ghrelin” “.

12. Not eating fast food for the suhoor

The suhoor meal replaces the regular breakfast meal, preferably consisting of the same foods that are usually eaten in the morning, such as milk and its derivatives, eggs and brown bread, and it is preferable to add vegetables and fruits to it and avoid eating citrus fruits such as pickles and cheese.