Fasting for the gut – useful or risky?
Over two thirds of people in Germany believe that fasting makes sense from a health perspective. A representative survey commissioned by DAK-Gesundheit has produced this result.
But what does fasting actually mean for your body and especially for your gut? In this article, we explore the question of whether fasting is beneficial for your digestive tract or whether it could be risky.
We will take a closer look at different fasting methods and examine their effects on your health and your gut. This will enable you to decide for yourself whether fasting is a suitable form of nutrition for you.
What does fasting really mean?
When thinking about fasting, it’s important to understand the basics. Fasting is not a simple diet, but a process that affects your body and mind in different ways.
Definition of fasting according to the Medical Association
The Medical Association for Therapeutic Fasting and Nutrition defines fasting as “voluntarily abstaining from solid food and stimulants for a limited period of time”. This definition emphasizes that fasting is not only a question of eating, but also of the conscious decision to abstain from certain foods for a certain period of time.
Difference between fasting and crash diets
An important aspect of fasting is that it differs from crash diets. While crash diets are often aimed at rapid weight loss, fasting is a structured process that begins with days of deprivation. Fasting is not just about “not eating”, but about consciously going without, giving your body and especially your digestive system a break.
The Medical Association for Therapeutic Fasting and Nutrition emphasizes the importance of a conscious and structured approach to fasting. By abstaining from solid food for a limited period of time, your body can regenerate and recover.
The scientific basis of fasting
The human body is adapted to periods of hunger, as evolution has shown. “Scientific studies prove the beneficial effect of fasting,” confirms Professor Dr. Andreas Michalsen, Head Physician of the Naturopathy Department at Immanuel Hospital Berlin.
Evolutionary perspective of food avoidance
In evolutionary terms, the constant supply of food as we know it today is rather unusual. Our ancestors had to deal with periods of hunger and the human body has found a way to cope with this. Your body is therefore adapted to regular periods of hunger – fasting is not an unnatural state for your organism.
Current research results on the topic of fasting
Current research shows that during fasting, your body switches to an alternative metabolic mode that activates various health-promoting processes. The effects of fasting on the body are manifold and can be particularly beneficial for diet-related diseases. Regular periods of fasting may be necessary for your body to function optimally.
What happens in your body during fasting?
Your body reacts to fasting by adjusting its metabolic processes. When you fast, your energy intake is significantly reduced, for example from 2000 to 500 calories per day. As a result, your body has to draw on its energy stores.
This adaptation process involves several phases. First, your body draws on the stored sugar reserves in the liver, which are stored as glycogen.
The three phases of metabolism during fasting
While you are fasting, your body goes through three distinct metabolic phases. In the first 24 hours, your body uses up the sugar reserves (glycogen) in your liver. After that, it starts to break down proteins to gain energy. After about four days, your body switches mainly to burning fat.
Autophagy – the body’s own cleansing process
Another important process during fasting is autophagy. This is the body’s own cleansing mechanism in which your cells break down and recycle damaged cell components. This process is activated by fasting and can contribute to cell regeneration, which can be particularly important for your gut.
Fasting sensible or risky – the pros and cons
To understand the effects of fasting on your body, both the positive and negative aspects need to be considered. Fasting can have a variety of effects on your health.
Health benefits of controlled abstinence from food
Fasting offers several health benefits. It can lead to a reduction in blood pressure, improvement in inflammatory diseases and positive effects on obesity. Studies have shown that fasting can have particularly positive effects on rheumatism, chronic pain and inflammation, migraines and even multiple sclerosis.
- Blood pressure reduction
- Improvement in inflammatory diseases
- Positive effects on obesity
Potential risks and side effects
Although fasting is well tolerated by most healthy people, side effects can occur. These include circulatory problems, mild hypoglycemia, electrolyte imbalances, headaches and temporary visual disturbances. It is important that you take your individual health situation into account and seek medical advice if in doubt.
- Circulatory problems
- Slight hypoglycemia
- Electrolyte disorders
The different fasting methods at a glance
You can choose between different fasting methods that are tailored to your individual needs. Each method has its own approach and effects on your body.
Therapeutic fasting according to Buchinger
Therapeutic fasting according to Otto Buchinger is one of the best-known fasting methods. It often takes place under medical supervision and involves abstaining from solid food. Instead, you drink at least 2.5 liters of calorie-free liquid per day, supplemented with vegetable broth or diluted fruit and vegetable juices.
Intermittent fasting
Intermittent fasting offers flexible options for your everyday life. With the 16:8 method, you fast for 16 hours and eat within an 8-hour window. Alternatively, you can use the 5:2 method, where you eat normally on five days and cut down considerably on two days.
F.X. Mayr cure
The F.X. Mayr cure focuses on intestinal health. It combines a reduced diet, often consisting of milk and bread rolls, with intensive chewing and digestive support.
Other fasting methods
There are other methods such as water fasting, where you only consume water, or alkaline fasting, which focuses on alkaline foods such as fruit and vegetables. Each method has specific approaches and effects on your body.
- Therapeutic fasting according to Buchinger: no solid food, instead calorie-free liquids and vegetable broth.
- Intermittent fasting: Flexible fasting by restricting food intake over time.
- F.X. Mayr cure: focus on intestinal health through reduced diet and intensive chewing.
- Water fasting and alkaline fasting: Specific approaches through exclusive intake of water or alkaline foods.
How fasting affects your gut
Fasting can affect your gut in many ways, especially by relieving the digestive system and regenerating the intestinal flora. When you fast, you give your gut a break from the constant work of digestion.
Relief of the digestive system
During fasting, your digestive system is relieved, which can help to calm inflammation and irritation in the gut. Your gut is constantly busy digesting; fasting gives this important organ a well-deserved break and chance to regenerate.
Regeneration of the intestinal flora
The influence of fasting on your intestinal flora is particularly interesting: studies suggest that the composition of intestinal bacteria can change positively during fasting. After a period of fasting, your gut can react more sensitively to food – which is why breaking your fast slowly with easily digestible foods is so important for your gut health and nutrition.
Fasting for intestinal diseases – opportunities and limitations
Fasting for intestinal diseases is a complex issue that can have both positive and negative effects. “Scientific studies prove the beneficial effect of fasting,” confirms Professor Dr. Andreas Michalsen, Head Physician of the Naturopathy Department at Immanuel Hospital Berlin.
Positive effects for irritable bowel syndrome and inflammation
In the case of irritable bowel syndrome, a period of fasting can give your bowel a rest. Inflammatory processes in the intestine can be positively influenced by fasting, as inflammatory activity often decreases during periods of abstinence from food. By gradually reintroducing foods, you can also identify food intolerances.
When fasting is contraindicated for intestinal problems
However, there are situations in which fasting may be contraindicated for intestinal problems, such as advanced intestinal diseases with malnutrition or acute attacks of Crohn’s disease or ulcerative colitis. It is particularly important for people with intestinal disorders to seek medical advice before starting a fasting cure and to adapt the fasting method to their individual needs.
For whom is fasting taboo?
There are people for whom fasting is taboo because it could endanger their health. Certain health conditions or life circumstances make it necessary to refrain from fasting or to do so under strict medical supervision.
Absolute contraindications
Fasting is absolutely contraindicated for certain groups of people. These include pregnant and breastfeeding women, people with eating disorders, dementia, type 1 diabetes or liver or kidney dysfunction. If you belong to one of these groups, you should refrain from fasting as it could seriously endanger your health.
- Pregnant and breastfeeding women
- People with eating disorders
- People with dementia
- People with type 1 diabetes
- People with impaired liver or kidney function
Relative contraindications – when medical supervision is necessary
There are also situations in which fasting should only be carried out under close medical supervision. These include people with psychoses, addictions or tumor diseases. If you suffer from one of these conditions, you should speak to your doctor before fasting to ensure that you can fast safely.
The fasting high – psychological effects of fasting
During fasting, a phenomenon known as a “fasting high” can occur, which is a combination of good mood and mental clarity. This experience is not only a subjective sensation, but also has a scientific basis.
Mood enhancement through serotonin and endorphins
Fasting can boost your mood by increasing the production of serotonin and endorphins in the body. “Serotonin is also commonly known as the happiness hormone,” and its increased production can contribute to a sense of well-being. The release of endorphins can also have pain-relieving effects.
Mental clarity and spiritual experiences
Many people who fast report an increased mental clarity and ability to concentrate after the initial conversion phase. In addition, fasting can also have a spiritual dimension, which plays an important role in many religions and can lead to an experience of inner contemplation and increased mindfulness.
Practical tips for your first fasting cure
Before you start fasting, you should consider a few important aspects. Good preparation is crucial for the success of your fasting cure.
Preparation for fasting
Start with one or two fasting days where you eat a light, plant-based diet and avoid coffee, alcohol and sugar. This will help your body to prepare for fasting.
- Light, plant-based food
- Avoid coffee, alcohol and sugar
Implementation – you should pay attention to this
During the fasting days, you should make sure you drink enough fluids. The Medical Association for Therapeutic Fasting and Nutrition recommends at least 2.5 liters of water or unsweetened tea per day.
The right way to break your fast
Start with small portions of easily digestible food such as an apple or soup. Increase the amount of food slowly so as not to overwhelm your intestines.
A classic fasting week with one fasting day, five fasting days and two build-up days is ideal for beginners.
Fasting as an introduction to a healthier diet
A new beginning for your diet starts after fasting. By fasting, you can change your attitude towards food and develop a more conscious eating behavior.
After fasting, you can make lasting changes to your eating habits. Here are a few tips:
- Establish a balanced, plant-based diet
- Consume less processed food and sugar
- Integrate regular periods of fasting into your lifestyle
How to make lasting changes to your eating habits after fasting
After fasting, you perceive flavors more intensely and often develop a new awareness of food. Use this opportunity to change your diet in the long term.
Long-term effects through regular fasting
For long-term effects, you can integrate regular periods of fasting into your lifestyle, such as intermittent fasting or a short fasting cure per week. This can lead to sustainable weight loss and a healthier diet.
Myths about fasting – what is really true?
There are numerous myths circulating in the world of fasting that need to be examined more closely. It’s time to debunk some of these myths and decide on the basis of scientific facts whether fasting makes sense for you.
“Purification” – from a scientific perspective
The term “detoxification” is scientifically untenable, as the body does not produce any “waste products” that need to be excreted through fasting. What actually happens during fasting is the activation of autophagy, a cellular cleansing process that fasting expert Andreas Michalsen describes as “scrap recycling” at cellular level.
- The body uses fasting to regenerate cells.
- Autophagy is a natural process that is promoted by fasting.
Can you fast away illness?
Fasting can actually lead to significant improvements in certain metabolic diseases such as type 2 diabetes. Dr. Eva Lischka has seen people with type 2 diabetes who have succeeded in virtually fasting their disease away. However, fasting is not a panacea for all diseases.
- Fasting can be helpful for certain illnesses.
- However, it does not replace medical treatment for serious illnesses.
Your personal path to healthy fasting
Your path to healthy fasting starts with the right decision for your body. As fasting expert Andreas Michalsen says: “The main thing is to fast!” – it’s important to choose a method that suits you, be it fasting for several days or intermittent fasting.
When making your decision, consider your personal preferences, your everyday life and your health situation. Some people cope better with daily fasting sessions, while others prefer one intensive week of fasting per year.
Start with small steps: start with a 12-hour break from food overnight and increase slowly, or try one day of fasting per week at first. Make sure you listen to your body and consult a doctor if you are unsure or have any pre-existing conditions.
For most people, fasting can be a valuable tool for better health if it is done correctly and for a limited time. Find your personal path to healthy fasting and benefit from the positive effects on your body.
