Fasting can influence gut health. Especially about the microbiota. We teach you how, so you can decide if it is convenient for you to practice it.
This family helps the health of the body.
Just like fingerprints, each person's gut microbiota is unique. Diet, genetics, medications, and age determine which microbes live in which gut. In addition, prolonged fasting periods have been shown to contribute to intestinal biodiversity and survival.
What is the gut microbiota?
microbiota microbiome refer to the trillions of microorganisms that live in the gut.
Most of these microbes are beneficial to health, while others are harmful. That is why you have to maintain certain conditions and consume foods that increase good bacteria. In addition, eating rhythms , such as intermittent fasting , stimulate the microbiota and benefit gut health.
Also read How to start intermittent fasting?
Functions of the gut microbiota
The gut microbiota performs several beneficial functions for the body, such as digesting fiber and protein from food, synthesizing vitamins from the B and K complex, protecting against diseases caused by harmful microbes, and boosting the immune system.
animals that do not have a microbiome do not develop a normal immune system.
They also take care of the intestinal barrier and produce molecules that kill invading pathogens. Or they compete with them for intestinal space.
The diversity of the microflora is also important.
What is known about fasting and its effect on the microbiota?
fasting can stimulate the gut microbiota and benefit health
There are different ways to do intermittent fasting. Not all of them are easy to follow or have a concrete application for anyone.
time restricted feeding
This eating plan extends the fast that occurs naturally while you sleep
5:2 fast
eat normal for 5 days a week
I fast every other day
it alternates between normal feeding and days in which the intake is reduced.
The benefits of fasting for gut health
can lead to weight loss, reduced risk of diabetes, and improved metabolic function
1. Allows you to keep up with your circadian rhythm
The circadian rhythm is the biological clock that we all have
For example, sugars are digested during waking hours, while fats are broken down during sleep. When the circadian rhythm is disrupted, the possibility of fatty liver or glucose intolerance increases.
the gut microbiome has its own circadian clock
These SCFAs can disrupt circadian clock genes in the liver, which help regulate sleep and behavior. Intermittent fasting is believed to restore normal circadian patterns in animals. Although more studies in humans are required.
Bacteria that grow during fasting release fermentation byproducts
Also read Types of fibers that most help the microbiota
2. Strengthens the intestinal barrier
prevent unnecessary activation of the immune system
Akkermansia muciniphila
Digestive activity slows down, while tissues are repaired during fasting hours
Research indicates that, by prolonging browse this site fasting times, the intestinal barrier is further strengthened and the chronic inflammation that accelerates the onset of certain diseases, such as type 2 diabetes and heart disease, is limited .
The microbiota is sensitive to various changes. Among them, to the rhythms of feeding and fasting.
3. Decreases the risk of contracting diseases
Lachnospiraceae,
increases the biodiversity of the microbiota
Gut Health Food Suggestions
To prioritize gut health in eating windows or cycles, when practicing intermittent fasting, the following foods are suggested:
Fermented: within this group are probiotics, that is, those fermented with bacteria with recognized health benefits, such as lactobacilli and Bifidobacterium . Some of these are ripened cheeses, yogurt, kefir, and sauerkraut.
Vegetables and fruits: the consumption of vegetables with fructooligosaccharides is recommended, that is, with prebiotics that feed the beneficial intestinal bacteria. Among these, leek, onion, asparagus, garlic and whole grains.
Legumes: Peas, lentils and beans contain oligosaccharides and resistant starch, which also accelerates the exponential growth of the intestinal microbiota.
Does fasting promote gut health?
There is no doubt that fasting, especially intermittent fasting, benefits gut health.
By fasting for a long time, we keep the circadian rhythm active, we strengthen the intestinal barrier and reduce the risk of contracting diseases. Do you dare to try it?
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