When deciding whether to fast or not, there are a few important questions about food and fiber while fasting that are important to answer before beginning. For one, what can you consume while fasting? The other question is can you take fiber while fasting?
What Is Fasting?
The first thing to understand when trying to decide if fasting is right for you is what the practice actually is. Fasting is abstinence from food or drinks for a specific period of time. This can be the total absence of both, or you might also be able to continue consuming some liquids depending on the reason for the fast. When fasting, your body will enter a state called ketosis. This is when the body starts burning fat for energy instead of glucose.
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What Can I Eat While Fasting?
Contrary to what most people believe about fasting, there are actually a few things a person can consume during this state. This can be foods and beverages such as black coffee, water, tea, coconut oil, butter, and bone broth.
Aside from the healthy fats like butter and coconut oil, it is key to stick to low-calorie drinks and supplements during your fast. Although healthy fats contain calories, they won’t break your state of ketosis.
The reason that fiber and fasting go together so well is that you’ll be able to go for a longer period of time before your hunger cravings start to take over. Fiber has been proven to help with appetite control. By including more fiber into your diet, you’ll actually feel fuller for longer. Fiber takes up additional space in your stomach thanks to the gel-like substance it produces in your gastrointestinal tract.
So, how can fiber help you with fasting? Well, most fiber powders, such as Naturlax, contain calories that can break your fast. So, we don’t suggest fiber while fasting. Instead, try including fiber in your preparation routine. Since fiber helps you feel full for extended periods, it can help fight hunger cravings.
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Most importantly, fiber can relieve any fasting-related constipation. A common side effect of any diet change is constipation. To prevent this, include high-fiber foods and supplemental fiber powder along with plenty of water before your fasting periods.
Why Fast?
The biggest reason why many people decide to fast is to lose weight. Fasting and reducing your caloric intake can help you to safely lose excess body fat thanks to ketosis. Some research has shown that short-term fasting in animals is responsible for a boost in metabolism, which can also help with weight loss.
Another reason why so many people fast is because of religious reasons. Many major religions, including Islam, Judaism, Christianity, Buddhism, and more, participate in this practice, typically as a form of penitence. Many indigenous groups also practice fasting for reasons ranging from aiding a vision quest to communing with spirits.
There are also medical reasons to fast. Though they aren’t as long-term, fastingis often required before a medical procedure. This can be especially important when preparing for an operation. Your doctor will advise you of the necessity of fasting before any procedures.
The benefits of Fasting
There are various techniques and reasons for fasting other than weight loss. Research has shown fasting to actually help the regrowth of cells and support the fight against heart disease.
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Other potential health benefits of fasting may include blood sugar control, decreased inflammation, and even increased lifespan. While there is more research to be done, these are all extremely important to living a healthy life.
The purpose of intermittent fasting goes beyond counting calories. Through the process, your body is able to focus on maintenance and recovery instead of digesting your food.
Types of Fasting
It’s important to choose a fast that’s right for you and your needs. Some choose to fast for 16 hours and limit their food intake to an 8-hour window. Others do a variation between days. So, they’ll fast for two days out of the week. The 16:8 diet of intermittent fasting stands out as the most popular and easier choice.
Here’s What Your Body Does While Fasting:
After we eat, our bodies use glucose for energy, and fat is stored and becomes triglycerides [lipids]. But when you’re not eating, according to the New England Journal of Medicine, “triglycerides are broken down to fatty acids and glycerol, which are used for energy. The liver converts fatty acids to ketone bodies, which provide a major source of energy for many tissues, especially the brain, during fasting.” Ketone bodies are water-soluble molecules produced by the liver when the body breaks down fats for energy in the absence of sufficient glucose.
By restricting your calorie intake, your body produces ketones. This molecule is in charge of proteins and other molecules that influence health and aging. Ketones also have significant effects on your systematic metabolism. Because of how your body works while fasting, studies have shown fasting to have a tremendous effect on increasing lifespan.
There are many reasons to fast, and research has shown that there are many benefits. Remember, choose the method that suits your lifestyle best. Don’t forget about the link between fiber and fasting, as it can help reduce both hunger pangs and constipation. Rather than taking supplemental fiber while fasting, use it before you fast as part of your preparation routine.
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