In the month of Ramadan, millions of muslims from across the globe focus on their inner reflection, fasting from dusk till dawn. For those who fast during Ramadan, not only do you encounter major changes in your sleeping and eating patterns, but the biological clock of your body also encounters a series of significant changes, both mentally and physically. Hungry and dehydrated because of fasting, your body eventually slows down your metabolism to utilise energy as efficiently as possible.
However, you still get to enjoy fasting and capture the essence of Ramadan, simply by watching what you consume during suhoor and drinking enough water before sunrise and also after sunset.
Understand Your Nutritional Needs:
In the month of Ramadan, to fulfil the amount of nutrients and energy needed by your body throughout the day, you should consume foods that are rich in carbohydrates, proteins, vitamins, and minerals, such as spinach & potato, and must also ensure to drink enough water.
In addition, this does not mean that you must eat everything you require altogether at suhoor. By doing so, your body will fail to utilise all the energy intake at once, resulting in weight gain. This is due to the way your metabolism adapts to the changing eating patterns in Ramadan.
Adults usually must consume 3 to 4 L of water a day. Even when you consume 40% of this amount from tea, fruit juice, foods, mineral water, along with other beverages, you must still drink 1 – 2.5 L of water every day. This means that you must drink at least 2 to 3 glasses of water each hour between Iftar and Suhoor.
Vegetables That Support Digestion And Gut Health During Ramadan
Worrying about your gut health is not only about intuition, but about your overall physical well-being. Your gut health leaves a major impact on your immune system, brain and mood. Whenever your digestion or gut health moves out of balance because of factors such as poor diet, less rest, or illness, or even eating and sleeping disorders during Ramadan, it may result in digestive discomfort. Luckily, there are some organic vegetables that help Muslims enhance their digestion and gut health during Ramadan, and can be easily found in the local supermarket, or your kitchen. Some of the vegetables that Muslims must consume during Ramadan, before or after sunset, are as follows:
- Artichoke
Even though it may look formidable, artichokes come with high levels of probiotics, pre-biotics and fibre. You can either boil, grill, or steam fresh artichokes, or even consume canned artichokes on salad or as a side dish, to provide a boost to your gut biome.
- Avocado
Beyond simply being a topper on tacos, avocados are a nutritional super food, providing healthy fibre, fats, and minerals, such as potassium, for a healthy gut. If planning to speed up the ripening of avocados, you can place them near apples or bananas or keep them in a brown bag. Once they gain the perfect consistency, you can store them in the fridge to avoid spoiling. Add avocados to your eggs or salads for better digestion and gut health.
- Cruciferous vegetables
Cruciferous vegetables are known as a family of hearty vegetables that traditionally consist of cauliflower, broccoli, sprouts, and brussels along with greens like kale, cabbage, and collard greens. Cruciferous vegetables are a great source of fibre and improve the health of your gut microbiome, and also include phytochemicals that help in preventing diseases by creating a protective layer on the lining of your small intestine. You can consume cruciferous vegetables raw, but they are also suitable for grilling, roasting and sauteing.
- Ginger
Whether added to stirfry, brewed as a tea or used as a pickle, often paired with the main course, ginger provides anti-inflammatory benefits to maintain your digestion and a healthy gut. In addition, ginger is quite effective at promoting gastrointestinal motility, which is the speed at which the food travels through the digestive system, hence promoting healthy digestion.
- Leafy greens
Greens such as kale, coriander leaves or spinach come with high fibre, and a wide range of vitamins and minerals. These greens are well known to include a type of sugar that encourages the growth of healthy bacteria in your gut.
- Sweet potato
Okinawan sweet potato is similar to other sweet potatoes from the outside, but can be distinguished easily through their vibrant purple interior. These sweet potatoes come with a nutritional edge, with a good source of fibre, along with antioxidants, encouraging the growth of good gut bacteria. You can consume them roasted, baked, steamed, or smashed, both before or after sunset, while fasting.
Conclusion:
Ultimately, Ramadan is a month where individuals fasting must find ways to live healthily, along with celebrating the spirit of the holy month. It is important to buy fresh vegetables online, consume healthy foods before sunset and also while breaking the fast. Along with adding the vegetables given above to your diet throughout Ramadan, also make sure to avoid consuming unhealthy snacks after Iftar, as it suppresses your appetite, leaving you hungry until the next sunset.