Lessons Learned: Intermittent Fasting, IBS, and Alcohol Sensitivity
In a previous post, I mentioned trying intermittent fasting, and the some of the issues I was having with it. I mentioned that eating a high fat meal to break my fast was not the best idea when you have IBS. Little did I know this would only be the tip of the iceberg.
My GERD Rears Its Ugly Head
The day started out okay, until my IBS reared its ugly head after a big, fatty meal of eggs, bacon and sausage. As the day went on, my stomach problems got worse and worse. I decided to have a glass of red wine with dinner, in the hopes that it would settle my stomach. It did work at first. I felt a lot better, and I was able to eat my dinner. But that feeling would not continue for long.
I take multiple antacids at bedtime for my GERD, which I have had for years. They usually work very well, with the occasional breakthrough reflux at night. Last night was one of those nights. I took my antacids as usual and went to bed. I was just falling asleep when all hell broke loose, literally.
I jolted awake as the acid flooded my throat. I immediately got up, and dropped a couple of alka seltzer in a glass of water. This usually neutralizes any breakthrough reflux. Well, this time, it didn’t. I waited for about 15 minutes, then I realized that I would have to repeat the alka seltzer. Much to my chagrin, this didn’t work either. I then popped two Pepcids. This finally seemed to do the trick. After about 45 minutes, I returned to bed.
I sleep on a wedge pillow to prevent this very thing from happening. It usually works, but I was so anxious about the acid returning that I couldn’t fall back asleep. I finally drifted off sometime after 3 am.
Fasting With IBS And GERD
There are a few key takeaways from my brush with near disaster. The most obvious here is don’t drink wine on a fast day. The combination of high fat and alcohol was too much for my poor stomach to bear. I have a problem metabolizing alcohol to begin with. It usually takes me two days to recover from it. I’m only talking about five ounces here. Yes, I’m a lightweight.
There is some debate as to whether fasting helps IBS or not.
According to Healthline:
If your symptoms — such as gas, bloating, or diarrhea — occur as a response to eating, Warren says that longer fasting periods (or structured meal spacing) may be useful for symptom management.
That’s because fasting patterns can help the MMC mechanism become more active and effective. Warren says that this can improve certain IBS symptoms, particularly when IBS is or may be caused by an overgrowth of bacteria in the small intestine.
“ Studies show that suboptimal [less than ideal] MMC function is correlated with small intestinal bacterial overgrowth (SIBO), which can often be a root cause of IBS,” Warren explained.
“Fasting patterns can improve gastrointestinal motility [ability of GI tract to move food] associated with the MMC, which allows intestinal contents to move efficiently through the GI tract,” she added.
This optimal motility is significant, Warren says, because it helps reduce the occurrence of SIBO and excess fermentation of food contents that may ultimately trigger IBS symptoms.
“Fasting is also linked to anti-inflammatory, gut-healing benefits through its proposed activation of autophagy (a natural process by which damaged cells degrade and rejuvenate themselves),” Warren said. This, in turn, may have positive effects on IBS symptoms.
Additionally, Warren says fasting may be linked to favorable alterations in the gut microbiotaTrusted Source. “Maintaining a properly balanced gut microbiota (i.e., with a diverse range of beneficial species) is paramount in managing IBS,” she added.
On the other hand, it might not help at all:
According to Warren, fasting may not help IBS in cases in which long periods of fasting ultimately lead to the consumption of larger portions of food at the end of the fast.
“Excess volume of food contents in the upper GI tract can trigger symptoms in some individuals,” Warren said. “Fasting, therefore, may significantly backfire if it becomes a justification for excess intake later on in the day.”
Warren says that in her work with patients who exhibit certain kinds of gut hypersensitivity, hunger sensations or lack of food can be a trigger.
She explains that certain IBS symptoms can occur in response to the stomach being empty in these individuals. Symptoms can include:
“For these patients, small, frequent meals may be recommended as an alternative to structured meal spacing or long fasting periods,” Warren said.
How Does Fasting Affect GERD?
According to Pubmed:
Intermittent fasting was associated with a 0.64 reduction in acid exposure time (95% CI: -2.32, 1.05). There was a reduction in GERD symptom scores of heartburn and regurgitation during periods of intermittent fasting (14.3 vs. 9.9; difference of -4.46, 95% CI: -7.6,-1.32).
Conclusions: Initial adherence to time restricted eating may be difficult for patients. There is weak statistical evidence to suggest that intermittent fasting mildly reduces acid exposure. Our data show that short-term intermittent fasting improves symptoms of both regurgitation and heartburn.
Of course, that’s if you don’t add more acid by drinking wine!
In Conclusion
Eating smaller and more frequent meals are recommended for both IBS and GERD. When you add intermittent fasting into the mix, it creates quite the conundrum. Having to jam two meals into your day instead of three sort of shoots that idea. Of course, what you eat is just as important, as I have learned the hard way.
I am not giving up on intermittent fasting, yet. I just need to be careful of what I am eating. I have to make sure I am eating enough calories and that I am meeting my macros. Not an easy feat. It remains to be seen if I can pull it off.
Writer, blogger and 60 something housewife who is exploring the keto diet. Follow me on my journey of discovery. View all posts by Janice Schroeder
Originally published at http://fromcarbstoketo.com on May 17, 2024.
