Healthy Wealthy Tips for Ramadan

1)    Always ensure that you have salad with your meal, whether your meal consists of bread, rice or pasta.

It is important to have your 5 A DAY (fruits and vegetables) as they are a great source of Vitamins especially Vitamin C. It is also a good mineral source and are low in fat and calories. They are also a good source of fibre which helps maintain the digestive system and prevent constipation and lowers the probability risk of heart problems, diabetes, stroke and certain cancers such as bowel cancer.

Tomatoes, cucumbers, leeks, red peppers, green peppers, sweetcorn and the list can continue!

2)    Make smoothies!

This is another method in how to get your 5 A DAY. Instead of fizzy drinks and squash. Why don’t you combine your favourite fruits or vegetables together and make a smoothie?

HOWEVER, try to ensure that you drink 1 glass (150ml) only as when the fruits or vegetables are blended, it releases the natural sugars contained within the fruits and can damage the teeth!

3)    Breads, rice and pasta contain starch!

Eating wholemeal bread, pasta and brown rice is a suitable option to improve the digestive system as it has a high content of fibre.There is different types of fibre: soluble and insoluble that has an impact on one’s body in varied manners. Wholemeal bread etc is an example of insoluble fibre.

Insoluble fibre cannot be digested and passes through the intestines without being broken down. Its role is to aid other foods pass through the digestive system with ease preventing digestive problems. Studies have shown that those that eat wholegrain breads, porridge and cereals daily, lowers the risk of bowel cancer by 20%.

However, if you have diarrhoea, please try to lower the amount of insoluble fibre diet.

Soluble fibre on the other hand lowers cholesterolin levels in the blood. It can be digested by the body. Examples include fruits, vegetables, linseeds and oats, if you experience constipation; steadily increase the number of soluble fibre within your diet – this will aid in stools to pass through your gut.

Nevertheless, if you have irritable bowel syndrome (IBS) or any other digestive orders – the amount and type of fibre within your meal need to modified and is dependent on the symptoms you experience. Thus, it is better for your own G.P to advise you further as he/she contains your clinical history and details.