Heal Your Gut: How Intermittent Fasting Supports Gut Health

Intermittent Fasting is extremely beneficial to the body, but especially the overall health of the gut. From eliminating diseases, toxins, and inflammation to adding helpful bacteria and habits, intermittent fasting is a great addition to daily life. People often find intermittent fasting to be more sustainable than traditional calorie-restricted diets because it doesn't require strict food choices or constant calorie counting. Read the following blog to learn about intermittent fasting and the benefits it creates for the gut.

What is Intermittent Fasting?

Intermittent fasting a way to balance food intake by a plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is a way to manage your weight, create a healthy gut microbiome, decrease inflammation, and prevent diseases. One of the most popular methods is the 16/8 approach, where individuals fast for 16 hours and eat during an 8-hour window. During fasting periods, only non-caloric beverages like water, black coffee, or tea are typically allowed. The fasting phase is thought to trigger the body's natural ability to burn fat for energy, as insulin levels decrease, and fat cells release stored fat.

When is Fasting Not Ideal

Intermittent fasting does not mean starving yourself. The body needs food to function properly, and lengths of fasting should root from age and daily activity. Here are some things to know prior to fasting:

·      Long periods without food (24, 48, 72-hour periods)- Fasting too long can be very dangerous because the foods we eat have nutrients that help our bodies perform correctly. Going too long without eating can also alter metabolism which can make people gain weight. Other common symptoms include feeling dizzy and nauseous.

·      Being pregnant- Pregnant women need adequate nutritional intake to help the growth and development of the baby they contain, and fasting can interfere with the intake of the nutrients needed for the mother and baby.

·      Taking medications- Most doctors and pharmacists recommend that certain medications should be taken with food. Without food, some medications have side effects including stomach/digestive problems, headaches, and dizziness.

·      Age- If done correctly and moderately, the age of fasting isn’t a problem. However, lengthy fasts are not recommended for kids and teenagers who are still developing and need nutrients for growth.

What Does Intermittent Fasting do for Gut Health?

Gut health is so important because it helps break down foods and absorbs nutrients that supports the body’s functions. It has been said that gut health is connected to the immune system, mental health, autoimmune diseases, cancer, and sleep. Recent studies show that intermittent fasting can alter the composition of the human gut microbiome by increasing microbial diversity and prompting the body to produce essential fatty acids that may improve your well-being. The gut microbiome refers to all the microbes in your intestines – primarily the digestive tract and the colon. The diversity of these gut microbial help the body break down food, absorb nutrients, and maintain metabolic health.

How to be Successful with Intermittent Fasting

Being successful and consistent with intermittent fasting can be very difficult. However, there are many ways to keep fasting as a daily part of life.

·      Starting slow- Starting with a 16 or 24 hour fast is not the way to begin. This will help your body adjust to the changes.

·      Stay hydrated- During fasting, stay hydrated with non-caloric beverages like water, herbal teas, or black coffee. This can help suppress hunger and make fasting easier.

·      Keep a consistent routine- Try to start and end your fast at the same time each day. Having a set routine helps regulate your body’s internal clock and makes fasting feel more natural over time.

·      Sleep- Getting enough sleep will help with your metabolism, hunger hormones, and overall energy levels, making fasting easier.

Certain methods are more suitable for certain people. These methods include of the 16/8 method, eat-stop-eat method, and the 5:2 diet

·      The 16/8 method involves an 8-hour eating period and a 16-hour fasting period. Some people do this by skipping breakfast, but you can also do the reverse and skip dinner or eat early.

·      The eat-stop-eat method involves fasting for 24 hours once or twice per week.

·      The 5:2 method involves having 500–600 calories on two nonconsecutive days of the week but eat as usual the other 5 days.

***Reminder – fasting is extremely beneficial to the body, however there is a point when the body needs to have nutrients and fuel. Listen to your body. ***

Sources

Health, News in. “To Fast or Not to Fast.” National Institutes of Health, U.S. Department of Health and Human Services, 22 Aug. 2024, https://newsinhealth.nih.gov/2019/12/fast-or-not-fast

“Intermittent Fasting: What Is It, and How Does It Work?” Johns Hopkins Medicine, 20 June 2024, https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

Harmony Vance, APRN. “Fasting and Gut Health.” LifeMD, LifeMD Inc., 28 Sept. 2023, https://lifemd.com/learn/fasting-and-gut-health#:~:text=Fasting%20may%20promote%20a%20healthier,risk%20of%20developing%20digestive%20disorders.

“Gut Health.” Better Health Channel, Department of Health & Human Services, 23 Mar. 2023, https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health