Fasting for Gut Healing: How 18/6 Time‑Restricted Eating Supports Digestive Repair

Fasting for Gut Healing: How 18/6 Time‑Restricted Eating Supports Digestive Repair

jerome adamo

Understanding the Gut‑Repair Benefits of 18‑Hour Fasting

Fasting isn’t new. It’s been practiced for thousands of years across nearly every major culture and healing system — from Ayurvedic and Traditional Chinese Medicine to ancient Greek and Indigenous traditions. Whether used for spiritual clarity or physical healing, the concept was the same: giving the body time to rest and repair.

Today, modern research confirms what traditional systems have long understood: structured periods of fasting can promote deep healing — especially in the gut. When done consistently, intermittent fasting can help reduce gut inflammation, support microbiome balance, and allow the intestinal lining time to regenerate.

But the benefits don’t stop there. Fasting is also linked to improved blood sugar regulation, reduced brain fog, increased energy, and more balanced immune function — all of which are tied to digestive health. And among the many fasting styles, the 18:6 method (fasting for 18 hours, eating within a 6-hour window) has become a gentle, sustainable option for those seeking long-term gut repair.

In this article, we’ll explore why fasting is such a powerful tool for gut healing, how to safely implement the 18:6 protocol, and what to expect as your body begins to shift.

This post is part of our Gut Healing Series — a 12-part journey into the hidden roots of digestive imbalance and the natural path back to balance. From microbiome repair to herbal remedies, mindful fasting, and daily rhythms that support your gut-brain connection, each article offers practical steps rooted in science and tradition.

Explore the full series here

How Fasting Supports Gut Repair

When you stop eating, your digestive system finally gets a break. Instead of constantly working to digest food, your body can shift its energy toward repair and detoxification — especially within the gut lining.

During a fast, a few powerful things happen:

  • Gut inflammation begins to decrease. Without a steady stream of food — especially inflammatory ingredients like refined carbs, processed oils, or dairy — the digestive tract has a chance to calm down. This is crucial for conditions like IBS, colitis, or leaky gut, where inflammation is a core issue.
  • Intestinal permeability can begin to heal. Fasting gives tight junctions (the gateways between cells in the intestinal wall) time to tighten and repair. This is particularly important for leaky gut, where those junctions become loose and allow unwanted particles into the bloodstream.
  • The gut microbiome rebalances. Research suggests that fasting can help reduce overgrowth of harmful bacteria and encourage the growth of beneficial species — especially when paired with a gut-friendly diet.
  • The body enters a process called autophagy. This natural “cellular cleanup” helps eliminate damaged cells, reduce oxidative stress, and promote regeneration — including within the cells lining the GI tract.

Together, these processes help reduce symptoms like bloating, gas, urgency, and discomfort — while setting the stage for deeper healing.

Why We Recommend the 18:6 Fasting Protocol

Not all fasting schedules are appropriate for gut healing — especially if you’re already dealing with inflammation, malabsorption, or energy crashes. That’s why we recommend a gentle but effective rhythm: 18:6 intermittent fasting.

While 16:8 is the most popular version — where you fast for 16 hours and eat within an 8-hour window — we’ve found and science has proven that an 18:6 schedule offers deeper healing benefits without being overly restrictive.

Here’s why we recommend it:

1. More Time for Gut Repair

The extra two hours of fasting in an 18:6 schedule gives your digestive system even more time to rest and repair. This can be crucial for calming inflammation, improving gut lining integrity, and giving your microbiome a chance to rebalance. Especially for those with leaky gut, colitis, or IBS — those extra hours matter.

2. Enhanced Autophagy

Autophagy — the body’s cellular “clean-up” process — ramps up during longer fasts. Research suggests that autophagy becomes more active between 16–18 hours of fasting, helping to clear out damaged cells, reduce oxidative stress, and promote tissue regeneration. This is key for both gut health and overall longevity.

3. Improved Metabolic Flexibility

With 18:6, your body learns to shift from burning glucose to burning fat for fuel more efficiently. This metabolic flexibility can reduce insulin resistance, stabilize blood sugar, and support healthy weight loss — all of which are often dysregulated in those with chronic digestive disorders.

4. Gentle But Effective

Unlike more extreme fasting windows (like 20:4 or one meal a day), 18:6 allows you to eat two nourishing meals and still feel satisfied. That’s critical for maintaining energy, especially if you’re healing or under stress.

5. Syncs with Circadian Rhythms

Eating during daylight — typically from 12 p.m. to 6 p.m. — aligns with your body’s natural hormonal and digestive cycles. Studies show that eating earlier in the day supports better insulin sensitivity, digestion, and sleep.

What You Can Have During the Fasting Window

During your 18:6 intermittent fasting window, the goal is to support hydration, energy, and gut repair without triggering digestion or raising insulin. The key is choosing options that nourish without breaking your fast — and knowing which items to reserve for your eating window.

Filtered Water
Always your fasting foundation. Staying well-hydrated supports detox, cellular repair, and gut function. We recommend clean, mineral-rich water —using a filter that removes common contaminants while preserving essential trace minerals is the best way to achieve this. Warm water in the morning can gently stimulate circulation and digestion without initiating it.

Herbal Teas
Caffeine-free herbal teas are some of the most powerful gut-healing tools you can use while fasting. Teas made with chamomile, ginger, peppermint, licorice root, slippery elm, marshmallow root, or a gut friendly blend like IBD Tea can help reduce inflammation, soothe the intestinal lining, and calm the nervous system — all without breaking your fast.

Digestive Bitters (During Eating Window Only)
Bitters help prime digestion by stimulating bile, enzyme flow, and stomach acid — which is especially useful if you're breaking your fast with heavier meals (so don't break your fast with heavier meals). Bitters technically break a fast, wait until your eating window starts, take your bitters, wait 5–10 minutes to let them go into action and then eat your first meal. You can also use them after meals to reduce bloating or gas.

Black Coffee or Green Tea (Use Caution)
Although popular in many fasting circles, both are acidic and can aggravate an inflamed digestive tract. If you're healing from IBS, leaky gut, colitis, or GERD, we recommend avoiding them — or switching to herbal alternatives until your gut is stronger.

What About Bone Broth?
Bone broth is a common question — and the answer depends on your goals. While it technically breaks a fast due to its caloric content and amino acids, it may still support gut healing when used mindfully. For those prioritizing autophagy or metabolic benefits, it’s best saved for the eating window. But for those easing into fasting or managing gut flare-ups, a small amount of bone broth may help transition without compromising overall progress. We recommend using it at the beginning of your eating window to gently break your fast or as a supportive part of your meals.

Foods to Eat After a Fast

When you open your eating window—especially after a longer digestive rest—what you choose to eat matters. This is the moment to nourish your gut with foods that are calming, anti-inflammatory, and easy to digest.

We’re not aiming for perfection here, just intention. Think warm, soft, and simple. These first meals are about repair, not reward.

1. Cooked, Non-Gassy Vegetables 

Start with veggies that are naturally gentle and gut-friendly:
– Zucchini, carrots, peeled sweet potatoes, spinach, and well-cooked squash are all ideal.
– Cook them until soft, ideally steamed, simmered, or lightly sautéed. Raw, cold, or cruciferous veggies (like broccoli and kale) can come later once the gut is stronger.

Aim for 1–2 vegetables per meal to supply fiber, prebiotics, and phytonutrients without overwhelming digestion.

2. Soothing Broths & Soups

Bone broth is a deeply nourishing way to ease back into eating. Rich in collagen, gelatin, and minerals, it supports gut lining repair, soothes inflammation, and hydrates the body. It’s especially useful when breaking a fast, as it’s gentle on the digestive system and pairs well with other gut-friendly foods.

– A warm mug of broth, or a simple vegetable soup, can coat and calm the digestive lining.
– If you're not using animal products, a well-seasoned mineral-rich veggie broth can also work well.

Always sip slowly—this is medicine, not a meal.

3. Easily-Digested Proteins

Soft, cooked, and clean. Some of our go-to options include:
– Soft-cooked pastured eggs
– Simmered mung dal or red lentils
– Baked or poached white fish
– Organic chicken, gently shredded into soup or rice
– Silken tofu or tempeh, if tolerated

Avoid heavy meats or anything overly spicy right after a fast.

4. Gut-Friendly Carbohydrates

Gentle starches help signal safety to the nervous system and support energy levels after fasting:
– Steamed sweet potatoes, long-cooked white rice (think congee), or mashed root vegetables
– Well-rinsed quinoa or soaked gluten-free oats may also work for some

These provide easy-to-access fuel without spiking blood sugar the way refined grains might.

5. Healthy Fats for Repair

Once food is reintroduced, your gut needs quality fats for tissue healing and hormone balance. Include small amounts of:
– Ghee or coconut oil for cooking
– Cold-pressed olive or avocado oil for drizzling
– A spoonful of tahini or a few soaked seeds if tolerated

Go easy—too much fat too fast can feel heavy on a tender gut.

6. Bitters + Digestive Helpers

We recommend taking digestive bitters just before your meal to gently prime your stomach acid and enzyme production. If you’re prone to bloating or gas, you can also take bitters again after eating.

Warm teas like ginger, fennel, chamomile or a rest & digest blend can also support smoother digestion after eating.

We explore this more in "Herbs for Gut Health" coming soon

Simple Gut-Friendly Meal Ideas to Support Healing

Eating well after fasting or anytime during your gut healing journey doesn’t have to be complicated. The goal is to nourish your body with gentle, whole foods that soothe inflammation and support digestion. Here are some approachable ideas to inspire your meals:

Breakfast Ideas

  • Steamed spinach and poached egg with a drizzle of olive oil
  • Warm congee (slow-cooked rice porridge) with a pinch of ginger and soft-cooked shredded chicken
  • Smoothie bowl with ripe banana, soaked chia seeds, and a spoonful of tahini (if tolerated)

Lunch & Dinner Ideas

  • Light vegetable soup with zucchini, carrots, and a splash of bone broth
  • Baked white fish with steamed squash and mashed sweet potato
  • Mung dal curry with well-cooked basmati rice and sautéed greens
  • Roasted chicken thighs with steamed broccoli (if tolerated) and a small side of quinoa

Snacks & Sides

  • Herbal teas such as chamomile or ginger to calm digestion
  • Fermented vegetables like sauerkraut (in small amounts) for probiotic support
  • A small handful of soaked nuts or seeds for healthy fats and minerals

Remember, these are examples, not rules. Your gut is unique—start with what feels soothing and listen to your body’s signals. As you progress, you can explore more variety and complexity. 

Foods to Avoid After a Fast

After giving your digestive system a break, it's important not to shock it with hard-to-digest, inflammatory, or overly processed foods. Think of your gut like a healing wound—what you feed it during this window can either help seal the lining or further aggravate it.

Here’s what to steer clear of when breaking your fast:

1. Ultra-Processed Foods

Packaged snacks, fast food, frozen meals, and anything with a long list of unrecognizable ingredients are a no-go. These often contain inflammatory oils, additives, preservatives, and refined sugars that disrupt the gut microbiome and increase intestinal permeability.

2. Refined Sugars & Artificial Sweeteners

Sugar can feed harmful bacteria and yeast in the gut, tipping the microbiome out of balance. Artificial sweeteners (like sucralose, aspartame, or saccharin) are often marketed as “gut neutral,” but research shows they may impair glucose tolerance and negatively impact gut flora.

3. Gluten & Conventional Grains

For those with gut issues, gluten-containing grains like wheat, barley, and rye may worsen symptoms by increasing inflammation and gut permeability. Even gluten-free grains (like corn or oats) can be irritating in the early stages of gut healing—especially if not properly prepared.

4. Dairy (Especially Conventional or Unfermented)

Conventional cow’s milk and soft cheeses are difficult for many people to digest, especially after a fast. They can cause bloating, mucus production, and irritation. Fermented dairy (like plain kefir or yogurt) may be better tolerated later on, but reintroduce it cautiously.

5. Raw Vegetables & Tough Fibers

While fiber is important for gut health, raw vegetables (especially cruciferous ones like broccoli, cauliflower, and kale) can be hard to break down immediately after a fast. Start with well-cooked, soft veggies and ease into raw as your digestion strengthens.

6. Alcohol & Caffeine Overload

Alcohol disrupts the gut lining, contributes to leaky gut, and throws off microbiome balance—making it especially damaging post-fast. While a small cup of coffee or tea may be tolerated, avoid large doses of caffeine when reintroducing food, as it can irritate the digestive tract and spike cortisol.

7. Industrial Seed Oils

Oils like canola, soybean, corn, and sunflower are highly processed and promote inflammation. Choose cold-pressed olive oil, avocado oil, or ghee instead.

Who Might Benefit Most

Fasting can be a gentle yet effective approach to resetting digestive rhythms and supporting gut repair — especially when paired with the right foods and herbal support. While it isn’t right for everyone, many people find it helps reduce inflammation, restore energy, and improve overall digestion.

Here are some examples of who may benefit the most:

  • People with chronic digestive symptoms
    If you experience ongoing bloating, gas, abdominal discomfort, or unpredictable bowel movements, fasting gives your digestive system a break. The longer fasting window allows the migrating motor complex (MMC) to sweep the intestines — supporting gut motility and helping reduce bacterial overgrowth.
  • Individuals with leaky gut or food sensitivities
    By spacing out meals, you reduce constant immune stimulation from food, giving the gut lining more time to heal. This can be especially helpful if you’re working with increased intestinal permeability or systemic inflammation.
  • Those navigating IBD, IBS, or SIBO
    While fasting is not a cure, it may be a useful part of a broader healing strategy. It helps reduce meal frequency, calm inflammation, and support microbial balance — which can make symptoms more manageable. However, these conditions require nuance, and it’s essential to start slowly and listen to your body. 
  • People recovering from blood sugar imbalances
    Intermittent fasting, particularly the 18:6 rhythm, can help improve insulin sensitivity and reduce blood sugar crashes. This is particularly helpful for individuals with insulin resistance, metabolic syndrome, or reactive hypoglycemia. Always consult your healthcare provider.
  • Anyone looking to simplify eating patterns and reduce snacking
    Many people find they have more mental clarity and fewer energy dips once they adjust to a more structured eating window. If you tend to snack frequently or eat late into the evening, intermittent fasting can help reset natural hunger cues and reduce digestive strain.
  • Those looking to reduce inflammation systemically
    Fasting encourages autophagy — the body’s natural cleanup process — which may support reduced inflammation not just in the gut, but throughout the body. People managing inflammatory conditions often report fewer flare-ups and improved energy when fasting is used mindfully.

Who May Need to Be Cautious

While fasting offers many potential benefits, it's not the right fit for everyone at every stage of healing. If any of the following situations apply, it's best to approach fasting with professional guidance — or to wait until your body feels more stable:

  • You’re underweight or have a history of disordered eating
    Fasting can be triggering for those who have struggled with restriction, bingeing, or body image issues. In these cases, a more nourishing, structure-based food plan — without time restriction — is often safer and more supportive.
  • You’re pregnant, breastfeeding, or trying to conceive
    These life stages require extra nutrients and energy. Supporting your body and that of your child with regular, balanced meals is more important than restricting meal windows during this time.
  • You’re experiencing adrenal fatigue, burnout, or very low energy
    If your body is already running on empty, fasting may feel depleting. Focus instead on building resilience with nutrient-dense foods, restorative sleep, and herbal support before exploring any type of fasting.
  • You’re managing advanced blood sugar issues or taking glucose-regulating medications
    Fasting can improve insulin sensitivity, but sudden shifts in eating patterns can also cause blood sugar crashes or medication conflicts. It's essential to work with your doctor or a knowledgeable practitioner before trying an 18:6 approach.
  • You have an active flare-up of IBD or severe gut inflammation
    Fasting can be a supportive tool for gut healing in people with Crohn’s or ulcerative colitis — especially during stable or remission phases. It helps reduce inflammation, improve microbiome balance, and gives the digestive system time to rest and repair. Which in many cases can extend your remission phase, hopefully until it becomes the norm. However, it is best not to start during active flares or if underweight, malnourished, or dehydrated. In these cases the body may need constant nourishment and hydration, starting a fast during this time may increase fatigue or nutrient depletion. Always consult with a knowledgeable practitioner when navigating fasting with IBD.
  • You’re in a period of intense physical or emotional stress
    Whether recovering from illness, grief, or major life changes, your nervous system needs steadiness. Fasting can wait. Gentle meals, grounding routines, and rest are more appropriate during high-stress times.

How to Ease into an 18:6 Gut-Healing Rhythm

Starting a fasting practice can feel intimidating at first, especially if you're used to grazing or eating late into the evening. But easing into an 18:6 rhythm doesn't have to be overwhelming. With a little preparation and the right mindset, your body (and gut) will quickly begin to respond in positive ways.

Here’s how to set yourself up for success:

1. Choose a Window That Aligns with Your Life

Start by selecting an eating window that works for your schedule. For most people, a late-morning to early-evening window (like 10am–4pm or 11am–5pm) is ideal. This gives your body time to rest overnight and sets the tone for steady energy during the day.

2. Stay Hydrated—But Be Smart About It

Hydration is key during the fasting window. Stick with clean filtered mineral rich water—we recommend using a filter that removes gut-disrupting chemicals like chlorine and glyphosate while still retaining essential trace minerals. You can also enjoy herbal teas, especially ones that support digestion or reduce inflammation. Just avoid sweeteners or anything that might spike insulin.

3. Use Digestive Bitters to Support Meal Transitions

Taking digestive bitters 10–15 minutes before your first meal can help “wake up” your digestive system gently. You can also use a small dose after eating if you experience gas or bloating.

4. Plan Ahead for Gut-Friendly Meals

Don’t wait until you’re starving to decide what to eat. Prep meals ahead of time using your gut-friendly food list. Focus on soft-cooked vegetables, easy-to-digest proteins, healing fats, and soothing herbs. Having a plan in place removes decision fatigue and helps you stick with it.

5. Be Patient with the Adjustment Period

You may start to notice early benefits like improved energy or clearer thinking in the first 3–5 days. However, deeper metabolic and gut-healing adaptations—especially those related to digestion, inflammation, and long-term hunger signaling—can take several weeks. Be patient, and trust that each fast strengthens your system.

6. Track What Works for You

Some people feel best starting with a shorter fasting window (like 14:10 or 16:8) and gradually working up to 18:6. This is just fine. Listen to your body, keep notes, and notice when your energy stabilizes or your digestion improves.

 

Common Questions About 18:6 Fasting and Gut Healing

Can I drink coffee or tea during my fast?
Plain coffee and unsweetened herbal teas are generally fine and can even help curb appetite. Avoid adding sugar, milk, or cream.

What if I feel hungry or tired during fasting?
Mild hunger is normal and usually passes. Staying hydrated and using digestive bitters before meals can help ease discomfort by allowing your system to absorb more nutrition form you meals. If fatigue persists, consider adjusting your fasting window or speaking with a healthcare provider.

Is fasting safe for digestive issues?
Many find fasting helpful for gut healing, but it’s important to listen to your body. Those with severe conditions or individuals with blood sugar concerns should consult a professional before starting. Pregnant and nursing women should not fast in most cases. 

How do I manage social meals or travel?
Flexibility is key. You can shift your eating window or take occasional breaks. The goal is consistency over perfection. It's not an unbreakable, rigid schedule, if you want to take a day off do it.

When will I see results?
Gut healing takes time. Many notice improvements in digestion and energy within a few weeks, but patience is essential.

Tips for Staying Consistent

  • Plan your eating window around your natural routine to make it easier to maintain.
  • Prep gut-friendly meals in advance to reduce decision fatigue.
  • Stay hydrated throughout the day with filtered water and herbal teas.
  • Be kind to yourself—missed days happen. Focus on progress, not perfection.
  • Track your symptoms and energy levels to notice subtle improvements.

Signs This Approach Is Working

  • Reduced bloating, gas, or digestive discomfort
  • More regular and comfortable bowel movements
  • Increased and steadier energy throughout the day
  • Improved sleep quality and mood stability
  • A calmer, less reactive gut

When to Seek Professional Support

While many people benefit from intermittent fasting and gut-friendly nutrition, it’s not a one-size-fits-all. If you experience worsening symptoms, significant weight loss, or have complex health conditions (like autoimmune disease or diabetes), please consult your healthcare provider. Your healing journey is unique—professional guidance can ensure safety and effectiveness.

Thank you for taking the time to learn about how fasting and mindful eating can support your gut health. Healing is a journey, and every small step you take matters. Be patient and compassionate with yourself as you explore these practices. Remember, you’re not alone—we’re here to support you every step of the way. If you’re ready, feel free to explore more of our resources to deepen your understanding and continue nurturing your gut naturally.

For more on digestion and gut health, Laguna Gut Protocol and other life hacks visit our Healing Protocol page.

Wishing you ease and clarity on your gut healing journey,
Cole 
LagunaBeachApothecary.com

 


 

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