Of all the health trends that are getting attention, intermittent fasting is dominating the scene. It’s touted as a powerful tool for everything from weight loss to longevity. But here’s the thing: it’s not for everyone. Especially if you have a complicated relationship with food. On the other hand, this popular eating pattern Can Become the secret weapon that revolutionizes digestion. And – by extension – improve your overall health. Sound too good to be true? We’re getting to the heart (er, essence) of the problem. Scroll to see the link between intermittent fasting and gut health. It’s time to align your eating patterns with your body’s natural rhythms.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
What is intermittent fasting?
Before we dive into all things gut health, let’s talk about intermittent fasting. IF has nothing to do with what you eat; when You eat. It involves cycling between periods of eating and fasting. Common methods include:
- 12/12 Method: Fast for 12 hours and eat within a 12-hour window, that is, eat between 7 a.m. and 7 p.m., and then wait until 7 a.m. the next morning. This is ideal for beginners – as most of the fasting occurs during sleep.
- 16/8 method: Fast for 16 hours a day and eat within eight hours.
- 5:2 Diet: Eat normally for five days and drastically reduce your calorie intake for two days.
These fasting periods can significantly aid your digestion and Metabolism (research shows). During a fast, your body enters a state of rest and repair, allowing your digestive system to recover and reset.
(Gender) Data Gap
While intermittent fasting is well-studied, research in women is limited. As it stands, most of the existing research has been conducted on men (or animal models). Why is there less female-centered research? This is largely because our hormonal systems are more complex than those of men. This system is particularly sensitive to changes in energy balance, such as those induced by fasting. For example, fasting can affect reproductive hormones such as estrogen and progesterone, which can affect the menstrual cycle, fertility, and overall hormonal balance.
Who benefits from intermittent fasting?
If your health goals include weight management, improving metabolic health, or reducing inflammation, try IF. But remember: this is not a one-size-fits-all approach. Before committing, consider your unique hormonal needs, life stage (i.e. do you want to get pregnant?), and intentions.
- Women with polycystic ovary syndrome and/or insulin resistance:
- Intermittent fasting helps improve insulin sensitivity and supports weight loss, which may be beneficial for women with metabolic syndrome or polycystic ovary syndrome.
- Women with a healthy weight and regular menstrual cycles:
- For those who don’t want to get pregnant and If your hormonal profile is stable (you don’t have hypothalamic amenorrhea), intermittent fasting may provide some benefits, such as better thinking clarity and energy levels.
- Women seeking general health benefits:
- As long as you don’t have any specific hormonal/reproductive issues, you may find that a moderate and flexible approach to IF will improve overall biomarkers such as sleep and digestion.
Who might not benefit from intermittent fasting?
Conversely, if you are currently pursuing intuitive eating, balancing hormones, or are pregnant, intermittent fasting may not support your health goals.
- Women who are pregnant/trying to become pregnant:
- Intermittent fasting is generally not recommended during pregnancy or when actively trying to conceive because of the higher energy requirements. Your focus should be on nourishing your body to support a healthy pregnancy!
- Breastfeeding women:
- Breastfeeding requires extra calories and nutrients. Restricting food intake through IF may affect milk supply and energy levels.
- Women with low body fat or a history of eating disorders:
- Women with low body fat and/or eating disorders should use IF with caution. Unfortunately, it can exacerbate underlying problems or cause nutritional deficiencies.
- Women who engage in strenuous exercise:
- Like high-intensity exercise? Or are you training for a triathlon, half marathon or marathon? IF may not provide enough fuel for optimal performance and recovery, leading to fatigue or increased risk of injury.
The Gut Microbiome: What You Need to Know
Switching gears a bit, let’s talk about the gut microbiome. This complex ecosystem plays a role crucial Plays an important role in your health. These tiny tenants affect just about everything: your immune function, your mood, your metabolism, and how well you absorb nutrients. Unfortunately, this fragile ecosystem is easily damaged by factors such as diet and stress. Overall, maintaining a healthy, diverse gut microbiome is critical for:
- Boost your immune system
- Regulate inflammation
- Improve mental health
- Enhance digestion and nutrient absorption
How intermittent fasting benefits gut health
Could the simple act of adjusting meal times improve gut health? Here’s what we know:
it can reduce inflammation
Periods of fasting may help reduce intestinal inflammation and create a more hospitable environment for beneficial bacteria.
It increases microbial diversity
Research shows that intermittent fasting can promote a more diverse gut microbiome, which is linked to better overall health.
It can help repair the lining of your intestines
Fasting gives your gut lining a chance to repair and regenerate, potentially reducing problems like leaky gut.
A 2019 study found that time-restricted feeding led to positive changes in the gut microbiome of mice—even when they were eating a high-fat diet. While more human studies are needed, these results are promising!
Take a closer look at time-restricted eating
Time-restricted eating (TRE) is a form of intermittent fasting that involves limiting the time you eat each day. This means that you will consume all of your daily calories within 8-12 hours. This approach works with the body’s natural circadian rhythms and may provide specific benefits for gut health:
- Promotes the growth of bacteria that thrive on a consistent feeding schedule.
- Promotes healthy bowel movement and digestion.
- Strengthens the intestinal lining and reduces the risk of harmful substances leaking into the bloodstream.
Fermented foods for gut health
Want to take it a step further? While intermittent fasting lays the foundation for a healthier gut, taking it a step further and adding fermented foods enlarge these benefits. Fermented foods are rich in probiotics—live, beneficial bacteria that can help balance your gut microbiome. As a natural complement to IF, the fermented ingredients introduce a variety of strains (target!) and help repopulate your gut between meals.
Fermented Food List: Top Choices for Gut Health
Here is a list of gut-friendly fermented foods to include in your diet:
yogurt: Rich in probiotics, especially when it contains live active cultures. Break your fast with these Spicy Türkiye Eggs and Yogurt!
Kefir: A fermented milk drink containing a variety of beneficial bacteria. This blueberry smoothie contains a healthy dose of kefir and has a rich, creamy flavor.
Sauerkraut: Fermented cabbage is rich in probiotics and fiber. Enjoy this plate of chicken and vegetables with a forkful of sauerkraut on the side.
Pickle: Spicy Korean side dish made from fermented vegetables. We love adding a spoonful of kimchi to this hot honey salmon bowl.
Miso: Fermented soybean paste commonly used in Japanese cuisine. Miso pasta, anyone?
Kombucha: A rich, effervescent tea beverage fermented by a symbiotic culture of bacteria and yeast. Kombucha always kills us when we’re craving a mocktail.
Pickle: Cucumbers ferment in salt water, but look for naturally fermented varieties without vinegar. This autumn grain bowl knows how to work with (pickles).
Tempeh: A fermented soy product rich in protein and probiotics. These Sriracha and Tempeh Spring Rolls are the lunch gift that keeps giving.
How to combine intermittent fasting with gut-boosting foods
To maximize the gut health benefits of intermittent fasting, consider these tips:
- Break your fast with probiotic-rich foods, such as yogurt or kefir.
- Include fermented vegetables like kimchi or sauerkraut in your meals.
- Use your eating window to focus on nutrient-dense, fiber-rich foods that feed your good gut bacteria.
Sample meal plan for the 16/8 fasting schedule:
Remember to listen to your body and adjust your fasting schedule and food choices as needed.
Potential Disadvantages and Caveats
Before starting your intermittent fasting journey, talk with your healthcare provider, especially if you have gut issues, a history of eating disorders, or any chronic health issues. Keep in mind that while IF can bring many benefits, it is not for everyone! Potential disadvantages include:
- Initial digestive discomfort as the body adjusts
- Hunger increases during the eating window and overeating may occur (to minimize this, start with an 8-hour fasting window in the evening/sleep)
- Without careful planning, nutritional deficiencies may occur
Intermittent fasting benefits gut health
By giving your digestive system regular rest (and supplementing it with fiber-rich/probiotic-rich foods), you can cultivate a thriving gut microbiome! Remember, the key to success is finding a method that works for your lifestyle. As always, listen to your body. Whether you choose a strict intermittent fasting regimen or simply want to incorporate more fermented foods into your diet, every step you take to improve your gut health is a step toward better health.
