Stefan Says #1 | Q&A on Fasting for Gut Health

Today’s questions from Wild Free Organic readers, and my responses, are centered on fasting. They are:

Can I add psyllium husks to a fast?

Will fasting help with Eczema?

What to eat before and after a fast during a IBD colitis flareup?

This is the first Wild Free Organic Q&A, and I wish I had thought to do this sooner as it’s a direct way to provide my best guidance on those questions which are difficult to find answers for, and guaranteed many more people than just these three are asking these questions.

To submit your questions please contact me. With that we’ll begin!

Fasting and Psyllium Husks

Reader Susie writes:

“Thank you for your wonderful article! I am wondering if during a fast can I take psyllium husk. Psyllium doesn't have calories or sugar and it is a prebiotic and helps keep peristalsis of the gut. Also taking coconut oil, and slippery elm during fasting? Maybe an approach is an initial 48hr fast, then introduce the above for longer fasting? Thank you, eager to hear your thoughts.”

Hi Susie, I am glad you have found my writing so useful!

Yes you can take psyllium husk during a fast. You’re right in that it’s a fiber which contains no sugar, acts as a prebiotic for the microbiome, and normalizes the movement of food through the gut (aka improves gut motility). As psyllium husk contains zero calories it won’t break a fast. Sounds like an excellent fasting aid!

An important consideration to make is that anything consumed is a deviation from the alternative of nothing going through the gastrointestinal system. Certain things, like herbal teas, can help during a fast tremendously, providing food to the symbiotic microbiome. As beneficial microbes metabolize flavonoids and other plant phytochemicals, they produce short chain fatty-acids which makes fasting easier by improving energy metabolism, and the body is also provided with abundant antioxidants (1). Drinking herbal teas during a fast like a dandelion and chamomile blend aids symbiotic microorganisms which want to work with you, and selects against harmful pathogenic microorganisms which produce toxins harmful to your body.

Though I have yet to use it during a fast, psyllium husk would have many of those same benefits as herbs as it’s a fermentable carbohydrate rich in phytochemistry. Give it a try and take observations!

According to the Encyclopedia of Herbs and Herbalism, Slippery Elm (Ulmus rubra) bark is a laxative and can be used for the treatment of diarrhea. Slippery elm is useful following gastrointestinal illness. One of its main components is mucilage (2). Mucilage is a gel-like polysaccharide that soothes and protects inflamed mucous membranes like digestive linings. If you have symptoms of leaky gut and feel your digestive mucosal linings are thin, then using slippery bark is worth a try.

As for the coconut oil, that may or may not be useful depending on the health of your liver, gallbladder and overall bile production. I would try psyllium husk and slippery bark independantly during a fast before combining them, as psyllium can slow or stimulate gut motility while slipper elm appears to only increase it.

Certainly you can fast to 48 hours easily without anything, so if you’re aiming for 72 hours or greater, then introducing different herbal components at different types in my experience keeps the fast progressing smoothly.

Does Fasting help Eczema

Reader Lexxa writes:

“Hello I have been battling a spreading eczema for almost a year now. I have spent thousands on doctors visits, creams, medicines etc. I do not want to take steroids anymore and am much more interested in healing my condition naturally and from within. I have a feeling my gut flora is off, as I deal with some mild digestive issues and now this eczema. I practice intermittent fasting in the form of a 16/8 fast, so I think a longer fast will be doable. Is this topic something you can help me on?

Hi Lexxa, I am sorry to hear that you’re been struggling so much with eczema.

Your intuition is correct, poor gut health and inflammatory skin conditions like Eczema are absolutely linked together. It very well could be that your microbiome contains pathogens which are producing endotoxins which have your immune system and detoxification pathways in a tizzy. One way the body can deal with toxins is to push them out through the skin.

Intermittent fasting is useful for healing the digestive system and reducing inflammation, and you may be able to make further inroads on reducing your endotoxin exposure by performing a longer fast. Symbiotic microorganisms survive periods of nutrient deprivation better than pathogens, and during longer 48+ hour fast, memory t-cells retreat into bone marrow, the birthplace of blood, for regeneration (4). By lightening or even reducing the endotoxin load that may be the cause behind your eczema, and by resetting the harmful auto-immunity memory t-cells have developed, you may experience a significant improvement in your eczema after a 48-72 hour fast, or longer if it can be performed safely. What you eat after the fast is very important in further cultivating a healthy microbiome, I recommend nutrient rich plant-based meals. More on that in the next question.

Remember to treat eczema from the outside in too. Aloe vera gel is very soothing and anti-inflammatory, and anti-inflammatory essential oils like peppermint will also help; dilute in a carrier oil as necessary.

Fasting for IBD Colitis

Reader Vera writes:

“I’m having a terrible flare of colitis at the moment and I’m willing to try the 24 or 48 hr fast.. I need to heal, I’m scared.. if I start after my meal tonight what foods do I begin to eat when it’s over? More importantly what food do I NOT eat?”

Hi Vera, unexpected gut health flareups can be a sign that it’s time to perform a fast. The body experiences its most profound regenerative and healing state when fasting. Intestinal bowel disease and inflammation of the colon points towards severe gut dysbiosis, and your intuition is correct that the meal that you eat before and after a fast are of critical importance in determining microbiome composition.

The best foods to eat to break a fast are nutrient and fiber rich. If a fast is longer than 24 hours then foods higher in fat are also preferred. With these recommendations avocado is highly recommended, as are mushrooms which are 50% fiber and 50% protein. Sautéed dark leafy greens are excellent to eat before or to break a fast, and I am also a big fan of brown rice and beans. All together you can see how that would be quite a delicious and nutritious meal!

Most importantly you need to focus on your microbiome and get the inflammation in your colon down immediately. Herbal teas are one of the best ways to accomplish this task in addition to strictly observing a good diet for you.

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I hope you found this useful, and if you’re new to fasting then I recommend you read the article Fasting for Beginners.

For more comprehensive support and education on gut health, fasting, and herbal remedies, I recommend you purchase my Holistic Gut Health Guide.

Submit your questions and they may appear in a future Q&A, and I hope to see you there!

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References:

1. Cassidy A, Minihane AM. The role of metabolism (And the microbiome) in defining the clinical efficacy of dietary flavonoids. Am J Clin Nutr. 2017;105(1):10-22.

2. Malcom Stuart, et al. The Encyclopedia of Herbs and Herbalism. Crescent Books, New York.

3. Sánchez B, Delgado S, Blanco-Míguez A, Lourenço A, Gueimonde M, Margolles A. Probiotics, gut microbiota, and their influence on host health and disease. Mol Nutr Food Res. 2017;61(1):1600240.

4. Collins N, Han SJ, Enamorado M, et al. The bone marrow protects and optimizes immunological memory during dietary restriction. Cell. 2019;178(5):1088-1101.e15.

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