Microbiome fasting: Why the intestine plays such a major role when not doing this-according to the expert

Have you already thrown your good resolutions overboard? Or are you one of the short thirds that it lasts for more than two months to do more sport and eat less sugar? Often there is not only the desire for healthier habits, but also for a comprehensive reset for body and mind. This can also be done through fasting. After all, the conscious restricting of food has been considered more well -being for centuries,And balance. But not every fasting cure is fulfilling this promise, says nutritionist Prof. Dr. Michaela Ax-Gadermann.

In the past, a fasting like the Schrothkur even contained wine for breakfast and white -flour -containing rolls. A concept that seems unimaginable today. But other errors about fasting are also persistent. In fact, the topic has now been well researched. Nutritionist Prof. Dr. Michaela Axt-Gadermann deals with common myths in her book "The New Fasting Code" and shows how fasting is becoming more effective and easier through scientifically sound methods.

Because the focus of her research is on the intestine, the expert describes her approach asMicrobiome fasting. The variety of intestinal bacteria plays a central role in the positive effects of fasting. "A species-rich microbiome is essential to fully exploit the advantages of fasting," explains Axt-Gadermann. The often recommended removal at the beginning of fasting, on the other hand, strictly rejects it: "The intake of Glauber salt destroys the intestinal flora, which can have negative effects on the entire organism." A British study even showed that regular termination could increase this risk of dementia. "This shows how important a diverse microbiome is for brain health."

The belief that unpleasant fasting crises - fatigue, headache, circulatory problems - are a necessary part of the process is just as stubborn. In fact, these symptoms are often based on electrolyte losses or caffeine withdrawal. "A black coffee can help here and stabilize the circulation," says the doctor. At the same time, coffee supports the important autophagy process in which the body reduces and uses damaged cell components. This regenerative mechanism begins without food after about 14 to 16 hours, i.e. also during the- a method that change in a fixed rhythm in phases of food intake and waiver. It is particularly effective to miss dinner because the body better processes carbohydrates in the morning. “Research shows that the metabolism works more slowly in the evening. Therefore, it makes more sense to take the last meal earlier than to fail, ”explains Ax-Gadermann.

So nothing to eat is not a prerequisite for taking the benefits of a fasting cure with you. Certain foods can even make fasting more pleasant without interrupting it. Green tea, black coffee,And cinnamon promote autophagy and also have anti -inflammatory properties. Sharp spices can boost the metabolism, while high -fiber ingredients such as psyllium, flax seeds or resistant strength stabilize the blood sugar level. "If you feel strong hunger, you can eat a handful of almonds or a few peanuts with red cuticles," advises the expert.

"In order to bridge the great hunger, you can also eat a handful of almonds or a few peanuts with red cuticles," recommends the expert. Such measures make fasting not only more effective, but also more suitable for everyday use.

Good preparation is crucial in order for healing fasting or interval fasting to be held in the long term. The day before the start of fasting, it helps to reduce carbohydrates and to empty the glycogen storage by movement. During the fasting phase, calorie -free drinks such as water, green tea or black coffee are ideal. Features such as inulin or psyllium reduce the feeling of hunger without affecting the fasting process.

The expert does not recommend fasting without a week without medical accompaniment. But shorter phases of two to three days can already achieve positive effects. "Fasting not only helps the body, but also mental balance," said Ax-Gadermann. Anyone who consciously continues to pay attention to their diet after Lent and do without ultra-processed foods can protect the advantages in the long term.