Researchers from Isfahan University of Medical Sciences in Iran report that designated fasting days can support gut health and help stabilize mood. The findings appeared in Frontiers in Nutrition.
To understand how fasting days affect physical and mental well-being, scientists carried out a meta-analysis of previously published studies on this topic. The papers reviewed in the new analysis suggest that various fasting styles may influence health outcomes, including gradual fasting (alternating one day of eating with one full day of fasting), the 5:2 pattern (consuming about 25% of usual calories on two consecutive days), intermittent fasting (periods of eating and fasting with a clear schedule), and time-restricted eating (a 16-hour daily fasting window).
Some studies noted limitations, such as the absence of control groups and a lack of direct assessment of satiety during fasting days.
Across the studies, fasting days were associated with reduced emotional tension, lower levels of anger, fewer depressive symptoms, and diminished mood swings among participants. In addition, many individuals reported higher alertness and more energy during fasting periods.
The gut-brain axis is increasingly recognized for its role in mood regulation. Gastrointestinal complaints frequently accompany anxiety and depression, highlighting a connection between brain health and gut function. This relationship is complex and bidirectional, with gut activity potentially influencing mood and behavior as well as emotional state affecting digestive comfort.
Fasting days also appear to benefit digestion. Intermittent fasting has been linked to improvements in gut health and an increase in metabolites and neurotransmitters that support neural and bodily functions. Metabolites participate in biochemical processes and can affect nerve centers, tissues, and organs, while neurotransmitters regulate basic bodily functions, emotional responses, and the capacity to experience pleasure or pain.
Experts suggest that fasting days may yield the best results when paired with adequate sleep and when meals are aligned with the body’s circadian rhythms.
Historically, intermittent fasting was commonly framed as a weight loss strategy, but recent findings point to broader potential benefits for both gut health and mood regulation, especially when combined with lifestyle factors like sleep and regular meal timing.
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