An imbalance in gut bacteria, often referred to as dysbiosis, can lead to an overgrowth of bacteria that thrive on sugars. These bacteria can influence cravings for more sugar through the gut-brain axis, potentially leading to excessive sugar intake.

Intermittent fasting (IF), specifically with a daily 18-hour fasting window and strict avoidance of sugar, can help re-establish gut balance more quickly. This means eliminating all added sugars and sources of concentrated sugar, such as fresh or dried fruits.

A practical routine could involve refraining from eating after 7:00 PM on one day, then eating only between 1:00 PM and 7:00 PM the following day. Within this eating window, you might choose one larger meal around 1:00 PM, or a smaller dinner around 6:30 PM. For optimal nutritional value, it’s also beneficial to consume freshly prepared meals rather than pre-cooked and reheated food.

This approach can be comfortably maintained for 3 to 5 days. While often considered for weight loss, this strategy is relevant for most people, regardless of their current weight, due to the widespread issue of excess sugar consumption. Naturally sweet vegetables like carrots and sweet potatoes are perfectly fine; they allow you to experience the six tastes without needing added sugar.

From an Ayurvedic perspective, Vata types, who typically have a high metabolic rate and tend to be naturally thinner, should adopt a less restrictive fasting routine. Predominantly Vata individuals might modify the 18-hour fasting window to include a light breakfast and still cease eating after 7:00 PM, but for only 2-3 days. Because Pitta and especially Kapha types tend to retain fats more easily, intermittent fasting is generally more beneficial for them.

Pitta and especially Kapha types are more likely to have experienced weight loss. In these cases, if you were fasting from time you time you may want to reduce or stop that. The use of intermittent fasting is in most part to reduce excess weight and rebalance the gut microbiome and since the GAPS diet is focused on that as well, it may be not suitable to fast. As the GAPS diet has no sugar, no grins, less starch, sprouted foods, fermented foods and broths, one may not need to fast.

How Intermittent Fasting May Benefit Gut Health

Increased Microbial Diversity: Several studies indicate that intermittent fasting can increase the diversity of gut bacteria. A more diverse microbiome is generally associated with better overall health and resilience.

Promotion of Beneficial Bacteria: Some research suggests that intermittent fasting can lead to an increase in specific beneficial bacteria, such as Christensenellaceae and Lachnospiraceae. These bacteria are linked to positive metabolic and anti-aging effects, and may also be associated with a leaner phenotype and improved fat oxidation.

Gut Rest and Repair: The fasting period provides your digestive system a crucial break from constant digestion. This “rest” allows for repair and regeneration of the gut lining, potentially strengthening the gut barrier, reducing chronic inflammation, and improving nutrient absorption.

Circadian Rhythm Alignment: The gut microbiome possesses its own circadian clock. Intermittent fasting that aligns with natural daylight hours, can help synchronise these microbial rhythms with your internal clock. This synchronisation can profoundly impact gut function, metabolic efficiency, and overall well-being.

Production of Beneficial Compounds: Fasting can stimulate the increased production of beneficial microbial compounds, such as short-chain fatty acids (SCFAs) like butyrate. These compounds are vital for gut health, serving as primary fuel for colon cells, and exert wider systemic benefits, including anti-inflammatory effects and metabolic regulation.