Fasting For Gut Health

You can picture managing your gut health like tending to a garden.

There will always be “good” and “bad” microbes, and maintaining a balanced variety of these microbes is the goal of maintaining a healthy, happy gut.

Intermittent fasting can improve the diversity of the microbes in the gut, also helping to fend off those that are less wanted.

A 2018 study performed on individuals with multiple sclerosis found that intermittent fasting led to an increased gut bacteria richness and enrichment of the Lactobacillaceae, Bacteroidaceae, and Prevotellaceae families.[14]

Noting especially here that Lactobacillus is heavily supported for its positive effects on gut health.

Another 2015 study found an increase in the species 'Akkermansia' as a result of intermittent fasting, which has been shown to reduce fat mass gain and improve gut barrier function and glucose metabolism.[27]

Circadian Rhythm

The circadian rhythm is the process that regulates the sleep-wake cycle; it may surprise you to know that certain microbes in the gut also have a circadian rhythm!

This means that gut microbes can ramp up when food is expected, during the day, and wind down as the day comes to a close at night.

Ensuring that you only eat when your body is primed to metabolise food can improve insulin sensitivity, lower insulin levels and also decrease appetite.[27]

Research finds that the disruption of the microbiome circadian rhythm is associated with metabolic disease.[26]

The Gut Wall

The intestinal wall within our gut, or epithelium, plays an important role in absorbing nutrients from the food that you consume. If the structure of this wall becomes compromised, this can lead to “leaky gut”, or increased intestinal permeability, where unwanted bacteria and toxins can seep through the wall of the gut.

This can, in turn, lead to an inflammatory response, skin irritation, bloating, and an inability to absorb nutrients effectively. Fasting can provide the necessary rest for the gut epithelium to heal or help to avoid this issue in the first place.

Speaking from personal experience, I have suffered from leaky gut due to an extended course of mis-prescribed antibiotics, and found a noticeable improvement in symptoms from periods of gut rest through fasting.

There is No Replacement for Diet

Whilst the current research looks favourably on intermittent fasting for gut health; there is no replacement for a balanced diet that’s supportive of your gut health needs. “Eating habits are the main significant determinants of the microbial multiplicity of the gut, and dietary components influence both microbial populations and their metabolic activities from the early stages of life.”[28]

A final mention for bone broth can also be made. Besides containing a host of vitamins, minerals and collagen, it contains high levels of anti-inflammatory amino acids that can help to heal the intestinal wall and aid those with digestive issues, such as IBS.[30][31]

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