How can intermittent fasting affect health?

Intermittent fasting may support gut, liver, and metabolic health, and can help with weight management; effects and suitable schedules vary by person. 1 2 3

• Time-restricted feeding and gut health: It may improve the gut microbiome and intestinal function, support the gut’s mucosal lining, and help some people with irritable bowel syndrome or colitis. 4
• Liver and metabolic function: Restricting eating to a daily window is associated with better liver health and blood-glucose regulation. Time-restricted feeding may also increase brown-fat stores, which the discussion links to potentially reducing or preventing non-alcoholic fatty liver disease. 5 6
• Mental health: The evidence here does not establish that extended fasting benefits depression or anxiety; the discussion notes that some people do not do well with time-restricted feeding in terms of mood. 7
• Suggested guidelines: Consider waiting at least 60 minutes after waking before eating, avoiding food for the two to three hours before bed, and aiming for an approximately eight-hour eating window. Keeping the window’s timing regular from day to day is also important. 8
• Schedules vary by person: An eight-hour window is presented as a useful target, but people should consider their own response, exercise, and goals; some may not do well with time-restricted feeding. 9