Difficulty defecating during fasting is one of the health problems that is often experienced by some people. Constipation or the medical language of constipation is the condition of a person's digestive system which has hard impurities that are difficult to remove. Well, not infrequently, this makes the BAB routine very painful. When you feel difficult during a bowel movement, or don't feel like you want to defecate for three days, you need to be vigilant.
What causes hard bowel movements when fasting?
Constipation is a common symptom that many people experience when fasting. In most cases, difficult bowel movements when fasting occurs because the large intestine absorbs too much water from food in the large intestine. The slower the food moves through the digestive tract, the more water the large intestine will absorb from it. As a result, the stool becomes dry and hard so the frequency for defecation decreases.
Basically each person's bowel habits are different. But it usually takes up to three days for the food eaten to be finally digested and absorbed by the body. So that not defecating for more than three days can be categorized as constipation. Because after three days, the stool structure will become harder and harder to remove. Here are some of the causes of difficult bowel movements when fasting.
1. Lack of fiber
Changes in diet during fasting make many people not pay attention to their food intake, especially fiber. Even though foods rich in fiber can increase the ability of intestinal peristalsis, and make the intestinal wall more expanding. So the rest of the food can be digested easily, and does not need to linger in the intestine.
2. Lack of drinking
In addition to lack of fiber, in fact it is difficult to defecate during fasting because your body is not properly hydrated. Water plays a role in dissolving food substances and transporting food scraps into the body's exhaust system. Well, if your body is dehydrated due to lack of water intake, then the rest of the food will be difficult to carry into the body's exhaust system. That is why it is very important to meet the needs of water intake when breaking fast and dawn to reduce the risk of constipation.
3. Too much consumption of dairy products
Milk can slow down your digestive process because it contains less fiber. Eating too much milk and processed products, such as cheese and ice cream can cause difficulty defecating, especially if you are not balanced with eating fruits and vegetables during fasting.
4. Often holding back bowel movements
If you often ignore the urge to defecate, then the urge will gradually disappear until you finally don't feel it again. That's why for those of you who often resist defecation, you should immediately eliminate the habit. Because the longer you hold back the bowel movements, the feces will be longer in the intestine, making it hard and dry.
5. Intestinal disorders
Another intestinal disorder that causes constipation is a disruption of muscle function in the intestine. Like the appearance of tumors in the intestine, the presence of scar tissue (adhesion), inflammation or infection occurs in the colon (large intestine), abnormal narrowing of the colon and rectum, which will make the digestive process disturbed.
How to overcome difficult bowel movements when fasting
Making lifestyle changes is one way to overcome difficult bowel movements when fasting. These lifestyle changes include;
- Make sure you meet your fluid intake during at least 8 glasses of fasting per day. You can consume 2 glasses of water when breaking the fast, 2 cups at dawn, and 4 cups throughout the night.
- Expand foods containing fiber, for example by eating vegetables, fruit, grains, cereals, beans, wheat, and brown rice.
- Avoid processed dairy products, caffeine, alcohol and cigarettes
- Exercise regularly at least 30 minutes after breaking fast with mild to moderate intensity
- Don't delay the urge to defecate and start to regulate bowel habits.
- Not carelessly taking laxatives without a doctor's recommendation
- 6 Benefits of Raisins: Overcome Constipation, Prevent Mouth Smell
- 3 of the Healthiest Sweet Foods for Fasting Takjil
- 5 Tips That Can Be Done to Overcome Hunger During Fasting