Prepare Your Metabolism for Fasting in 5 Steps

Ramadan is approaching, and this year it will begin before the weather gets too hot. Nevertheless, it is worthwhile to prepare the metabolism in advance for hours of fasting and thirst. Nur Ecem Baydı Ozman, Nutrition and Dietetics Specialist at Acıbadem Kozyatağı Hospital, has offered recommendations for spending the fasting period in a healthy manner.

Low salt, plenty of salad

Consuming fresh green vegetables in abundance is essential for a healthy digestive system. These foods have high water and fiber content, while their calories are negligible. It is important to consume plenty of salad with each meal. In this way, you can accelerate bowel movements, prepare the digestive system for the fasting period, and reduce the high calories you will obtain from other foods. However, it is necessary to avoid excessive salt in salads, as overconsumption of salt can lead to edema and raise blood pressure.

Consume plenty of water, reduce caffeine

Caffeine is found in beverages such as tea, coffee and cola. Caffeine both creates dependency and can cause digestive problems. Additionally, through its diuretic effect, it accelerates the excretion of water in the body, thus causing water loss. For this reason, during the preparation period for Ramadan, make an effort to consume less caffeine and more water.

Prefer complex carbohydrates, not simple ones

Simple carbohydrate foods and drinks such as very high-calorie sweets, white flour, chocolate and sugary flavored beverages cause sudden rises and drops in blood sugar. These foods have extremely low nutritional value. However, complex carbohydrates such as bulgur, whole grain bread and oatmeal contain large amounts of vitamins, minerals and fiber, making you feel full for much longer. During Ramadan, complex carbohydrates should be preferred to delay hunger.

Do not forget yogurt and kefir

Consuming yogurt and kefir is quite effective in preparing the digestive system for fasting. The beneficial bacteria found in these foods can prevent potential digestive problems you might experience both before and during Ramadan.

Consume meat and vegetables together

Nutrition and Dietetics Specialist Nur Ecem Baydı Ozman stated: "Vegetable dishes with meat, ground meat or chicken will help meet your protein needs and benefit from the fiber and vitamins in vegetables. Consuming vegetables and protein together will ease the digestive system before Ramadan and protect it from digestion problems during the extended fasting period of Ramadan."