Fasting and Digestive Issues - Benefit from Our Tips

Fasting is an amazing tool practiced by many people.

It can bring sustainable weight loss, and prevent or even reverse metabolic disease. 

However, fasting does come with some challenges. 

One that we see most often is digestive issues: specifically, constipation and diarrhea. 

Anytime you change your diet, digestive issues can happen, so it’s usually not anything to be alarmed about.

But it can be annoying and uncomfortable. 

Let’s talk about these digestive issues, and some tips that can help if you experience them. 

Constipation

Although it doesn’t happen as often as diarrhea does (we’ll talk about that one next), constipation can be an issue. 

The first thing to be aware of and ask yourself is this: is it really constipation? 

Many people think that because they’re not going as often as they normally do, that means they are constipated. 

But that’s not necessarily true. 

If you’re doing Extended Fasting, there is no food coming in for long periods of time. 

And even with Intermittent Fasting, you’re not eating as much as you normally do.

You might just not need to go as often. 

Real constipation is when you actually feel the urge to go, but are physically unable to. You sit there and wait (or strain) and nothing happens. 

If you’re truly constipated, here’s a few tips that can help: 

Drink your water

It’s very easy to get dehydrated when you’re fasting, and dehydration is a common cause of constipation. 

Make sure you’re drinking enough water. 

Aim for around 1.8 Litres/64 ounces a day, and after that drink to thirst. 

Take your electrolytes

Low sodium, low magnesium, and low potassium can all cause constipation. 

Electrolytes are super important when you’re fasting. Don’t skip them. 

You can take our dosage quiz to see how much of our electrolytes you should be taking. Dosage Calculators – Nutri-Align

Move your body

A sedentary lifestyle is bad for your digestive tract. 

Try to get some activity in daily. 

It doesn’t have to be strenuous activity (that’s not a good idea anyway). Walking is perfect. 

Diarrhea 

Diarrhea is much more common than constipation, especially if you’re new to fasting. 

One reason for this is detox. During a fast, the body cleans things out. Literally.

It’s a good thing, but not a fun thing. 

And it can be really tricky to try and navigate when you have to leave the house. 

Here’s a few tips:

Stay hydrated

Again, ketosis and losing fat is already dehydrating, but especially so if you are going often. 

Electrolytes (again)

Some people are more sensitive to electrolytes. 

And taking too much, or taking a large amount all at once, can definitely send you running to the restroom. 

Especially so if you are not used to supplementing electrolytes. 

Make sure you are not overdoing them. 

And sip on your electrolytes throughout the day, rather than taking them all at once. 

That being said, you still need them during a fast. And if you have diarrhea, you’re losing a lot more electrolytes. 

So try to find that balance where you’re getting enough, but not taking too much. 

Watch out for dodgy ingredients

If you are drinking zero calorie drinks during your fast, check the labels.

Many sweeteners can cause tummy upset, especially the sugar alcohols. 

Same goes with electrolytes, some brands have sweeteners in them. 

Our fasting salts have no sweeteners. 

Be prepared

If you have to be away from home, stay close to a restroom, and carry an extra change of clothes. You can thank me later. 

Refeeding 

Many people run into digestive issues during a refeed. 

This usually happens because they haven’t followed proper refeeding guidelines, such as taking it super slow, and limiting starchy carbohydrates. 

A lot of fat all at once can also cause tummy issues. 

Check out our article on how to do a safe refeed. 

Please note: It’s possible that a digestive issue is unrelated to your fast. Always check in with your doctor if it continues, or you have other symptoms. 

It usually gets better

Digestive issues are an inconvenient, but usually minor, side effect of fasting.

And not everyone will experience constipation or diarrhea when they fast. 

But if you do, try our tips. 

Fasting is still one of the best things you can do for your body. Hang in there.