Every mother has a story with motherhood. Every story has many sides. beautiful ones, Including the painful, but there is no doubt that each of these stories, worth telling, and to be heard, Because every mother is a hero in this story full of feelings and sacrifices.
My experience with the first pregnancy was a very beautiful experience, Pregnancy was easy. I did not feel any of the disturbing symptoms of pregnancy. I was very happy during my pregnancy, and I did not feel any difference from before except when my belly increased in size and I gained weight, But despite the ease of pregnancy and the beauty of the experience, Except I wasn’t ready for it. I was surprised by the pregnancy at first, but with the passing of the many months of pregnancy, I became more and more attached to my fetus and to the idea of motherhood.
I didn’t know much before I got pregnant. I had a lot of questions during my pregnancy, and one of the most important was the challenge of fasting. My pregnancy happened during the month of Ramadan. I have a specific question:
Is fasting safe during pregnancy?
This topic is still being researched. We still don’t know for sure if it’s safe for you and your baby to fast during pregnancy. However, most medical experts recommend against fasting during pregnancy.
Doctors noted that fasting may increase the risk of dehydration if the month of Ramadan falls in the summer. This may affect your child’s development. Because it also affects the functioning of your kidneys and the amount of fluid surrounding your baby.
Therefore, the effect of fasting during pregnancy depends on the general health of the mother. and pregnancy week, And the season in which the month of Ramadan falls.
It is difficult to conclude the effect of fasting during pregnancy on your health and the development of your baby without full research. Therefore, it is better to consult a doctor before making the decision to fast and follow a special diet for pregnant women in Ramadan in the event of fasting.
Dietary rules to be followed during fasting for pregnant women:
– Breaking fast properly
It is advised to break the fast by eating three dates and drinking a glass of fresh juice. Because they are packed with essential nutrients and help your body restore normal sugar levels, You can then have a bowl of fresh curd and then have some soup (vegetable or chicken).
– Add some greens
Leafy green vegetables are a good source of folic acid and iron. So make sure to include some green vegetables in your breakfast. And you can eat spinach, fenugreek leaves, mustard leaves, coriander, mint, turnip greens, green onions, radish leaves and a quarter of lamb.
– Include proteins
Chicken, meat, fish, lentils, chickpeas, kidney beans, and green beans are excellent sources of protein and iron. It is always a good idea to include some of these nutrients in your Iftar(breaking fast).
– Carbohydrates cannot be skipped
While fasting, your body needs some stored energy to help you get through the day. And what’s better than a mixture of simple and complex carbohydrates? Eat some complex carbohydrates like brown rice, sweet potatoes, whole wheat flour or bread. Because it releases energy over a longer period of time, Get a faster energy boost with all-purpose flour or white bread and white rice. These simple carbohydrates are quickly digested and absorbed. Always include a mixture of both in your breakfast.
avoid foods rich in fat, Since it is not preferable to gain weight or feel full quickly during pregnancy.
– Fruit is essential
Choose to eat fruits instead of sweets. When you crave something sweet, Choose a fruit you like. This will give your body the required amounts of not only sugar, but also a vital nutrient.
– The most important rule is to stay hydrated
Remember that you need to stay hydrated all day long. So keep drinking enough water between Iftar and Suhoor. With the advent of the month of Ramadan in the summer season mostly, حاولي البقاء في المنزل والحفاظ على البرودة لتجنب فقدان السوائل في جسمك من خلال العرق، You can also add coconut water and lemon water to your list of liquids to drink.
– No to caffeine
We know it hurts when you’re told to cut tea or coffee out of your routine, Especially if you are a tea/coffee lover, But did you know that caffeine reduces your body’s ability to absorb iron? Tea and coffee are also diuretics – they draw water out of your body, Therefore, it is best to avoid caffeinated tea, coffee, soda, and even chocolate. If you still can’t abstain, Consuming about 200 grams of caffeine per day is considered safe. And then drink a glass of water.
– A complete diet for pregnant women in Ramadan:
It is preferable to follow a varied and balanced diet for pregnant women during Ramadan that provides energy throughout the day to meet the nutritional needs of the mother and fetus.
– Morning (Suhoor)
The morning meal is essential to start the day. The suhoor should be complete enough to be sufficient to feed the child for the whole day. So it’s important to make sure you get up early (before sunrise) so you don’t miss this meal.
High-energy foods are considered as especially carbohydrates, fiber and protein-containing foods are important for this meal. The combination of nutrients in these foods will allow the body to use the energy provided throughout the day.
Examples of foods to include during suhoor.
– Nutrients needed for suhoor
Energy: Grain products made from whole wheat flour, oats, barley, or brown rice.
Protein: Milk, eggs, beans, peas, lentils and nuts.
Sugars: fruits and dried fruits.
The Ramadan Food Dishes article gives you examples of healthy and delicious dishes that you can try during the month.
– Evening (Iftar)
At the end of the fast, it is important to first eat foods rich in sugar that the body can use for energy quickly. Fresh or dried fruit is a good first choice during this meal. Prophetic traditions include dates, They are excellent sources of energy. Milk is also recommended as it is highly nutritious and has multiple benefits for pregnant women.
Pregnant women should eat a delicious meal consisting of all food groups. To make sure she has enough energy and gets all the nutrients necessary for her health, preferably a variety of foods such as milk, dates, lamb, oats, fruits, vegetables and legumes such as lentils. Meal soups (which contain meat and alternatives, grain products, and vegetables) are excellent choices because they contain liquid that contributes to rehydration.
– A table of foods to include or avoid in Ramadan
Appetizers or main dishes –
Grilled or baked foods.
Foods to avoid:
Fried foods Foods that contain more fat because they slow down digestion
Milk-based foods or fresh or dried fruits.
Like the cranberry sandwich (SaraPopFit recipe) which contains natural sweeteners and no artificial sugar.
Foods to avoid:
Foods that are high in sugar, such as cakes and biscuits.
Foods high in sugar can contribute to poor blood sugar control.
Milk, water, or fresh fruit juice. (Blue Detox Drink) Rich recipe from SaraPopFit.
Drinks to avoid:
Caffeinated beverages such as tea, coffee or cola.
Caffeine drinks contribute to fluid loss.
Tips for pregnant women in Ramadan
If you are pregnant or breastfeeding and decide to fast, You may find my advice here helpful since it is important that you know how to fast safely.
Please note that nutrition during pregnancy plays an important role for both the mother and the child, so it is necessary to have a diet for a pregnant woman during Ramadan.
– It is very important that you consult your doctor before choosing to fast. This is to ensure that you do not experience any health risks such as high blood sugar or high blood pressure.
– Break your fast gradually by starting with some dates or water.
– Eat a well-balanced meal before dawn (Suhoor) and at Iftar time.
– Make sure your meal includes all food groups such as proteins, carbohydrates, dairy products, vegetables and fruits.
– Divide your meals after breakfast into a snack in the evening, then your meal during suhoor.
– Eat healthy food such as lean proteins (eg: skinless chicken) and complex carbohydrates (such as wholegrain bread), high-fiber vegetables, Which will help you feel full for a longer period.
– Avoid sugary drinks, including soft drinks, because they are high in calories and sugar.
Avoid spicy and salty foods as they may make you thirsty while fasting. –
Avoid eating sweets immediately after breakfast to prevent your stomach from bloating. –
– Reduce fatty foods to avoid heartburn and weight gain.
– Stay hydrated by drinking plenty of fluids after iftar (preferably 2-3 liters of water overnight)
-Reduce your coffee consumption.
– Avoid strenuous physical activities while fasting, but do simple physical activities such as walking or light exercises for at least half an hour a day.
You can view the article on exercise in Ramadan to find out the appropriate exercises during the holy month of Ramadan.
-Sleep well and make sure you get 8 hours of sleep every night.
– Eat your food slowly.
You can easily overeat when hungry, In such cases, Overeating leads to consuming too many calories. This puts you at risk of being overweight or obese. Also, you can suffer from indigestion and heartburn, especially during the last three months of pregnancy, so eat your meal slowly and enjoy your time with the family.
When is it not allowed for pregnant women fasting in Ramadan?
Can I fast during pregnancy or not?
This should be decided by your doctor, who is fully aware of the issues related to your pregnancy.
Any pregnant woman who experiences complications during pregnancy, such as high blood pressure, or diabetes, or kidney infections or heart problems, Should refrain from fasting.
Generally it is suggested that pregnant women not fast during the first and last trimester of pregnancy. If your doctor suggests fasting, You can go ahead and make sure that you follow a special diet for pregnant women in Ramadan.
during early pregnancy, Some women may experience moderate to severe morning sickness with persistent vomiting. leading to fluid loss, Therefore, in these circumstances, it is advised not to fast. Otherwise, the risk is severe dehydration.
It may be difficult to deal with health problems such as low weight (fetus and mother) and diabetes during pregnancy during fasting. Therefore, always discuss with your doctor what is best for your body and your fetus. Whether it is a complete fast, an intermittent fast, or an exemption.
In the end, happy days for present or future mothers. By the grace of God, I used to fast throughout the month of Ramadan. Following the pregnant diet during Ramadan helped me greatly in reducing the symptoms of fasting and fatigue. Except for one day when I felt dizzy and very tired, so I decided to break my fast. Ramadan is a special case. Even my relationship with my child, I used to feel very happy if my son and I were fasting together. Even when I read the Qur’an or pray, I communicate with him by touch and speech. My advice to you is to enjoy and make the days of fasting an unforgettable pleasure. Of course, other than health conditions that prevent fasting.
Written by: Siba Babi