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3 Effective Types of Vegetables Overcome Constipation During Fasting  - Although good for health, the early days of Ramadan fasting can be heavy due to various digestive problems that commonly lurk. One of the most common complaints is constipation or constipation. In order not to breakfasting, is there a way to overcome constipation when fasting?

Actually, fasting constipation is a normal condition or body transition. Because the lag time between dawn and breaking fast is quite long, making the intestine stop working temporarily so that constipation arises. Although constipation is a natural condition, if it occurs continuously and prolonged, serious complications can occur.

Can be overcome by consuming vegetables

Overcoming constipation is actually quite easy, namely by paying attention to incoming food intake. Because constipation usually occurs because the intake of nutrients needed for digestion, especially the large intestine, is not fulfilled. These nutrients are:

1. Fiber

Fiber has a function to support digestive function and bowel movements to the maximum. Fiber will also increase the disposal of food waste and soften the stool so that defecation becomes easier and more regular. The fiber in sufficient quantities, which is 25-30 grams in a day, is the most important main nutrient to prevent and overcome constipation.

2. Liquid

Liquids, especially natural fluids that exist in food ingredients, become supporting nutrients that make the function of the fiber in digestion more optimal. The adequate liquid will also make digestion smoother because it can support the disposal of food waste more easily.

Both of these nutrients can be found in vegetables because most vegetables have the main content, namely fiber, and liquid. In addition, vegetables also contain lower sugar than fruit so the benefits of consuming vegetables for constipation will be even more optimal.

These Types of Vegetables are the Answer

If constipation can be effectively overcome by consuming vegetables, what vegetables are recommended? Here are a few:

1. Broccoli

In 1 cup of broccoli, equivalent to 70-90 grams of boiled broccoli, there are 5.1 grams of fiber. This number is certainly quite high and has fulfilled 1/5 of the daily fiber needs of adults. The fiber content in broccoli is 2 times higher if processed by the cooking method instead of being consumed raw. For that, serve boiled, steamed, or baked broccoli to deal with constipation.

2. Cabbage

Cabbage is a vegetable with good liquid and fiber content, so it is a type of vegetable that is right to overcome constipation. In 1 portion of cabbage, equivalent to 5-6 spoonfuls of boiled cabbage, there are 3.9 grams of fiber. You can choose the type of red cabbage for an additional 0.3 grams of fiber in the same portion.

3. Dark Green Leafy Vegetables

In addition to the two types of vegetables, dark green leafy vegetables, such as spinach, kale, or kale, can be a choice of vegetables that are high in fiber and natural fluids, to treat constipation. Make sure to consume it in a sufficient portion, which is 1-2 servings in one serving, which is equivalent to 6-12 spoons of large boiled leafy green vegetables.

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