Medi-Gyn wishes all its readers a Happy Ramadan– the holy month of fasting for millions of Muslims worldwide. Fasting is a very important part of many religions and cultures across the globe. With different traditions followed, ensuring you are fasting right is important. If you have preconditions, are pregnant, breastfeeding or have comorbidities, it is essential to discuss the same with your doctor to determine the best way to fast without harm.
Most people are unaware that fasting was always a part of several ancient civilisations and cultures due to its several benefits– from boosting digestion to improving the gut microbiome and reducing inflammation.
So, this month, Medi-Gyn has brought you an informative, science-backed blog that discusses how fasting is actually an opportunity for your gut to heal and keep your digestive system healthy!
How Does Fasting Affect the Digestive System?
Fasting is a lifestyle choice that can help improve your digestive system. It gives your system a break from digesting lots of food.
But did you know fasting also affects the microbes naturally present in your gut? Here’s how!
- During fasting, the number of readily available nutrients decreases. This eliminates harmful bacteria that cannot adapt to nutrient scarcity.
- Fasting promotes the production of short-chain fatty acids, which are known to improve gut health and lower inflammation.
- Prolonged fasting has been proven to promote the growth of diverse species of microbes that may help protect them from metabolic diseases and improve overall health.
- Intermittent Fasting (IF): Cycles of eating and fasting, for example, fasting for 16 hours and eating food only in the remaining 8 (also called the 16:8 fast) or 12:12 fast, allow the gut time to rest and repair
- Prolonged Fasting: Extended fasts (24+ hours) that trigger deep gut healing and autophagy but should be done cautiously.
What are the Gut Health Benefits of Fasting?
Fasting has been practised since time immemorial, which shows that it has several health benefits. Here are a few!
1. Maintains gut microbiome balance: Fasting eliminates unhealthy and harmful bacteria that cannot survive without the continuous supply of nutrients and promotes the growth of diverse bacteria required to strengthen immunity and overall health.
2. Strengthens the gut barrier
The gut barrier is a crucial defence post that prevents the entry of harmful substances from the bloodstream. Fasting promotes the regeneration of intestinal cells, strengthens the gut lining, and reduces permeability.
This prevents the influx of toxins, undigested food particles, and harmful microbes that may trigger inflammation and immune responses. As a result, the risk of conditions associated with a leaky gut is reduced.
3. Reduces digestive issues
Digestive discomforts such as bloating and acid reflux are signs of an overworked gut. Fasting provides a much-needed break from constant digestion and these issues as it allows your digestive system to reset.
Fasting reduces bloating by limiting the fermentation of food by bacteria and decreasing gas production. For individuals with IBS, acid reflux, or food sensitivities, fasting may help by minimising gut irritation and inflammation.
4. Lowers inflammation & promotes gut healing
Chronic gut inflammation has been associated with several conditions, including Crohn’s disease and ulcerative colitis. Some studies have shown that fasting may help reduce inflammatory markers in the gut, alleviating symptoms of inflammatory bowel diseases (IBD).
Fasting helps reduce immune system overactivity by resting the digestive system, allowing the gut lining to heal and repair itself more effectively.
5. Improves gut cell regeneration
Fasting triggers autophagy (the body’s natural self-cleaning process), particularly in the gut. This process helps to remove old and damaged gut cells and promote the growth of new, healthy ones. It is crucial for maintaining gut integrity and ensuring optimal digestive function.
How to Fast for Gut Health Safely?
Fasting is a powerful tool for improving gut health, promoting microbiome balance, reducing gut inflammation, and enhancing digestion. However, the key to reaping its full benefits is to do it right and safely.
Tips for a gut-friendly fast
- Start with shorter fasting periods and gradually increase.
- Stay hydrated with water, herbal teas, and electrolyte-rich drinks.
- Avoid processed foods before fasting to reduce digestive stress.
- Listen to your body—dizziness, extreme fatigue, or nausea are signs to adjust your approach.
The best foods to break the fast!
When fasting, the foods you consume to break the fast are just as important as the fast itself. It helps your body restart the right way, reducing any side effects. Here are a few foods that are recommended for breaking a fast:
- Probiotics: Yogurt, kefir, or fermented foods to support gut flora.
- Fibre: Steamed vegetables, flaxseeds, or chia seeds for gentle digestion.
- Healthy fats: Avocados, olive oil, or nuts to soothe inflammation.
Wrapping it Up!
Fasting supports gut health in multiple ways, from balancing the microbiome, strengthening the gut barrier, and reducing digestive discomfort to lowering inflammation and enhancing cellular repair. When done right, fasting can be a powerful tool for digestive health.
Before making significant dietary changes, always consult your doctor or nutritionist to ensure fasting is right for you and that you are doing it correctly.
Ready to give your gut the reset it deserves? Try fasting and experience the benefits yourself!
