Hi Everyone,
Dr. Storage here.
I’ve had a lot patients ask me about intermittent fasting (or “IF”) lately. Some swear it’s the best thing they’ve ever done for their gut. Others end up feeling nauseated, bloated, or refluxy.
As a gastroenterologist, I’ll say this:
Fasting can indeed support gut health, but only when it’s done with consistency and balance.
Your gut thrives on rhythm.
When your eating window is predictable, your digestive system knows when to work and when to rest.
That rest period is when your gut repairs its lining, clears out waste, and rebalances your microbiome.
But fasting isn’t a cure-all. If you skip meals and then overeat or reach for processed foods later, your gut will pay the price.
Why You Should Read This Now
Intermittent fasting is everywhere, but the question is whether it actually helps your digestion and microbiome.
Research shows fasting can help your gut bacteria become more resilient and may even reduce inflammation.
The benefits are real for many people, but not everyone’s gut responds the same way.
Today’s Opponent:
Intermittent Fasting: Friend or Foe to Your Gut?
When Fasting Helps
Some studies show that regular fasting periods can increase microbial diversity and reduce inflammation.
A consistent eating window also supports gut motility, meaning food moves more smoothly through your digestive tract.
In patients who struggle with bloating or constipation, I’ve often seen improvement once they adopt a structured eating schedule.
Time-restricted feeding can strengthen your intestinal barrier and boost bacteria that help protect against inflammation.
In other words, fasting can help your gut function more like it’s supposed to.
When Fasting Hurts
Fasting starts to backfire when it triggers stress responses or poor eating habits.
There are also studies that demonstrate a negative impact on gut barrier integrity…
So the jury is still out on intermittent fasting as an effective approach to weight loss and structured eating habits for everyone.
If you break your fast with ultra-processed food or eat too quickly, your gut bacteria and stomach acid production can go haywire.
Skipping breakfast also tends to worsen acid reflux for some people. When your stomach stays empty for long stretches, acid builds up with nowhere to go.
And for anyone with a history of disordered eating, fasting can be risky both physically and mentally.
If you decide to try intermittent fasting, start with a plan that fits your body:
→ Choose a consistent 8–10 hour eating window (for example, 10 AM to 6 PM).
→ Break your fast with protein, fiber, and healthy fats.
→ Stay hydrated throughout your fasting period.
→ If you feel dizzy, fatigued, or develop reflux, pause and reassess.
“I’ve seen intermittent fasting transform some patients’ digestion with less bloating, more regularity, better energy. But I’ve also seen it wreck others when used as a crash diet or paired with processed foods. The key is structure, not starvation.”
“Intermittent fasting can be helpful for many individuals. But it’s only as good as what you do during your eating window. It’s important to focus on whole foods, unprocessed foods, hydration, and balance. That’s what makes it sustainable and beneficial.”
What To Tell Your Doctor
“I’m considering intermittent fasting to help with digestion and bloating. Based on my health and medications, is it a good fit for me?”
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