Intermittent fasting (IF) is a useful tool when contemplating healthy eating strategies.  Fasting could be for you if you struggle with bloating, sluggish digestion, or IBS. 

If your weight loss has stalled this may be a way to access fat burning - you need to be low carb of course. 

In this blog, I explore how intermittent fasting impacts your gut microbiome, metabolism, and overall well-being, and whether it’s the right choice for you.

What Is Intermittent Fasting?

Unlike diets that tell you what to eat, intermittent fasting focuses on when you eat. It involves cycling between eating and fasting windows, allowing your digestive system time to rest and reset. The most popular methods include:

• 16:8 Method: Fasting for 16 hours, eating within an 8-hour window.

• 5:2 Method: Eating normally for five days, then reducing intake to 500–600 calories for two days. Popularised by Dr. Michael Mosley a British doctor and journalist. He introduced it in his 2013 book The Fast Diet.

• This is not my favoured approach. I think the reduced calorie intake is too hard to follow, plus it puts your body into starvation mode and increases cravings.

• 12-Hour Fast: A gentle approach, fasting overnight for 12 hours.

By giving your body a break from constant digestion, IF may support gut health, energy levels, and metabolism in ways that traditional diets don’t.

How Does Fasting Benefit Your Gut and Metabolism?

Your gut is home to trillions of bacteria that influence digestion, immunity, and even mood. When done right, intermittent fasting can:

1. Support Gut Healing.

When you fast, your gut lining has time to repair. This can benefit people with IBS, leaky gut, and bloating, as it reduces inflammation and improves digestion.

2. Improve Microbiome Diversity.

Studies suggest fasting increases levels of Akkermansia muciniphila, a beneficial bacteria that strengthens the gut barrier and supports overall gut health and immune function. A healthy microbiome is essential for proper digestion, nutrient absorption and a strong immune system - 70% of your immune system is in the gut. 

If you have heard me talk about fruit and vegetable concentrates you will know how important they are to your immune system, increasing SCFA and promoting beneficial bacteria. A boon for your immunity.

Read my blog calm-immune-system-coughs-colds-natural-remedies

3. Reduces Inflammation.

Chronic inflammation is linked to digestive issues, autoimmune conditions, and metabolic disorders. Intermittent fasting has been shown to lower markers of inflammation, which may help improve symptoms of IBS and gut discomfort.

Eating too frequently can overwhelm your digestive system, leading to bloating, sluggish digestion, and discomfort. By extending the time between meals, fasting allows your gut to process food more efficiently.

4. Improves metabolism.

Short-term fasting can increase metabolism by 3–14% due to a rise in noradrenaline (a fat-burning hormone). This helps the body break down stored fat for energy instead of slowing calorie burn.

Unlike prolonged calorie restriction, which can cause muscle loss and slow metabolism, IF helps maintain muscle by promoting growth hormone production and activating autophagy (cellular repair)

Frequent eating can lead to insulin resistance, making it harder to burn fat. IF lowers insulin levels, helping the body access stored fat for energy instead of storing excess calories

Severe calorie restriction can trigger adaptive thermogenesis (where the body slows metabolism to conserve energy). However, IF cycles between eating and fasting, preventing the body from going into “starvation mode”.

Is Intermittent Fasting Right for You?

Fasting isn’t for everyone. It may not be ideal if you:
Have a history of disordered eating.
Struggle with low blood sugar.
Feel excessively fatigued, dizzy, or irritable while fasting.

Please don't fast if you are pregnant. 

However, for those who experience bloating, sluggish digestion, gut imbalances or stalled weight loss, intermittent fasting could be a helpful tool to improve gut health and energy levels.

How to Practice Gut-Friendly Fasting

To avoid digestive distress and maximise benefits, follow these gut-friendly tips:

✔Ease Into It – Start with a 12-hour overnight fast before moving to longer windows.
✔ Hydrate Well – Drink plenty of water, herbal teas, and gut-friendly bone broth to support digestion.
✔ Break Your Fast Wisely – Avoid processed foods and refined sugars. Instead, choose protein, healthy fats, probiotics, and fibre (e.g., eggs with avocado or a smoothie with flaxseeds and kefir).
✔ Listen to Your Body – If fasting leaves you drained, lightheaded, or overly hungry, start with a shorter window of fasting. Remember you have to teach your body to fast. 

✔Don't feel scared of being hungry. Hunger comes in waves. Try distracting yourself, drinking some water, or a herbal tea.

✔Use an electrolyte in the first few weeks as your body adjusts. I like E-Lyte from Body bio

The Bottom Line

Intermittent fasting can be a great tool for gut health, digestion, and metabolism—but it’s not one-size-fits-all. If you’re looking to support your gut microbiome, reduce bloating, improve digestion, and maintain weight fasting may be worth exploring.

I am here to listen to you. To support you. To give you advice. Or simply here to hold your hand as you make changes.

If you have any questions or would prefer some 1-2-1 help book a free 30-minute discovery call here.

Jackie x