On World Digestive Health Day, which is a reminder that a healthy digestive system is the key to overall health and quality life, we spoke to Dr Subhasish Mazumder, who is the senior Director of gastroenterology at Max Super Speciality Hospital, Vaishali. In our conversation, we talked about the growing trend of intermittent fasting and how people can often get it wrong.Dr Mazumder, in length talked to us about what must we keep in mind while on fast, especially intermittent fasting. Before we get into it, let's first understand what exactly is intermittent fasting?Intermittent fasting (IF) has rapidly gained popularity for its potential benefits on weight management, metabolic health, and even longevity. "However, as more people adopt this approach, it’s not uncommon to hear complaints of digestive discomfort—bloating, acidity, headaches, and more—especially in the early stages," says Dr Mazumder.Here's edited excerpts from the conversation:Why Do Bloating, Gas, or Acidity Occur During Fasting?Though IF offers the digestive system a period of rest, paradoxically, some individuals experience symptoms like bloating, gas, or acidity. This can occur for several reasons. Firstly, an empty stomach may lead to a build-up of stomach acid, especially in those predisposed to acid reflux. Secondly, when the body shifts from a fed to a fasted state, changes in gut motility and bacterial activity can cause gas accumulation.Another factor is what one eats during the eating window. Consuming high-fibre or overly processed meals too quickly after breaking a fast can overwhelm the digestive tract, leading to bloating.How to ease symptoms:Here's what Dr Mazumder suggests:Stay hydrated with water or herbal teas (peppermint and ginger are particularly soothing).Break your fast with a small, easily digestible meal—think fruits or warm bone broth—before transitioning to a larger meal.Avoid overeating or rushing meals during the eating window.Include probiotics through fermented foods like yoghurt or kefir to support healthy gut flora.Fasting Headaches: What Causes Them and How to Cope?Headaches are a common side effect in the early days of intermittent fasting. These are often linked more to blood sugar fluctuations and caffeine withdrawal than digestion. As the body adapts to longer periods without food, glucose levels drop, sometimes triggering headaches. Dehydration can further exacerbate the issue.Tips to prevent fasting headaches:Here's what the doctor suggests:Ensure you are drinking enough water—sometimes headaches are simply a sign of mild dehydration.Consider adjusting caffeine intake gradually if you're cutting down.Add a pinch of sea salt to water or consume electrolyte-rich fluids to maintain balance, especially in longer fasts.Give your body time to adapt—most people find symptoms ease within the first week or two.What are the Long-Term Effects of Fasting?Emerging research indicates that intermittent fasting may have a positive impact on gut health in the long term. Periods of fasting can give the digestive system a break, promoting a process called the "migrating motor complex" (MMC), which sweeps residual food and bacteria through the gut, aiding in regular bowel movements.Moreover, fasting appears to support microbial diversity, which is essential for a balanced microbiome. This can be particularly beneficial for those with symptoms of irritable bowel syndrome (IBS) or leaky gut, as it may reduce inflammation and support intestinal healing.That said, outcomes vary among individuals, and the benefits are most notable when combined with a nutrient-dense, fibre-rich diet.Why do women have a complex relationship with intermittent fasting?When it comes to women, hormonal fluctuations make the impact of fasting slightly more complex. Some women report irregular cycles, mood swings, or digestive discomfort when adhering to strict fasting schedules. This is often due to the sensitivity of the female hormonal axis to caloric restriction.Women may benefit from a gentler approach—such as a 12:12 or 14:10 fasting window—and prioritising nourishing, hormone-supportive foods. Listening to one's body is key. If fasting causes fatigue, digestive upset, or menstrual changes, it may be worth adjusting the approach or consulting a healthcare professional.Protective strategies for women:Avoid extended fasting during high-stress periods or intense exercise regimens.Ensure adequate intake of healthy fats, protein, and micronutrients.Consider fasting only on alternate days or during certain parts of the menstrual cycle.Are Coffee, Lemon Water, and Herbal Teas Truly Safe During a Fast?One of the most debated topics in fasting circles is what beverages can be safely consumed without “breaking” the fast or compromising digestive health. From a strict caloric standpoint, black coffee, lemon water, and unsweetened herbal teas typically don’t disrupt fasting. But from a gut health perspective, nuances exist.Black coffee, though calorie-free, can stimulate acid production and irritate sensitive stomachs, particularly when consumed on an empty stomach. Lemon water is usually gentle and may even aid digestion slightly. Herbal teas—especially those with carminative herbs like fennel, chamomile, or peppermint—can soothe the digestive tract and support fasting.Doctor's OpinionChoose herbal teas if prone to acidity.Use lemon water in moderation to freshen the palate and stimulate digestion.Limit coffee if it causes heartburn or jitters.Intermittent fasting holds promise for digestive and overall health, but it’s not a one-size-fits-all solution. Paying attention to how your body responds, supporting your gut with wholesome foods, and adjusting protocols based on your unique needs—especially for women—can help you reap the benefits without the discomfort. Always consider speaking with a healthcare provider before making significant changes to your diet or lifestyle.
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