Intermittent fasting has become very popular for the last decade. There is even discipline of nutrition science – chrononutrition that studies the effect of meal timing for health. The concept of time-restricted eating (TRE) has shown that when we eat can be as important as what we eat.
According to recent studies, restricting food consumption to daylight time (10–12 hours eating and 12–14 hours fasting) has the potential to improve gut microbiome and circadian alignment. For example, studies showed that mice fed within 8–12-hour timeframe even on a high-fat or high-fructose diets, had no significant increase in weight. This is because feeding within a restricted time improves insulin sensitivity. Moreover, research in this field also shows that eating late in the day is related to increased body adiposity, which is associated with obesity. While restricting food intake close to sleeping hours when melatonin hormone arises is linked to improvement in immune function, particularly B cell recovery, which are responsible for fighting against bacteria and viruses.
Time-restricted feeding (TRF), gut microbiome and link to obesity
During feeding and fasting cycle gut microbiota goes through changes which affect the host’s metabolism and are linked to metabolic disorders including obesity. TRF influences gut bacteria that have been proven to modulate host metabolism, protecting against metabolic disorders and obesity.
According to research, not only diet has a direct influence, but the meal timing also can modulate gut microbiota composition. Number of studies revealed that there are obesogenic and obesity-protective microflora, which play an important role in obesity development. Bacteria such as Lactobacillus sp. and Firmicutes phylum, for example, have been associated with an increased risk of metabolic disorders, indicating the link with obesity. Ruminococcaceae species, conversely, demonstrated obesity-protective features. Importantly, TRF, in this instance, has shown to play a crucial role by decreasing obesogenic microflora (Lactobacillus) and increasing obesity-protective microflora (Ruminococcaceae).
Overall, these findings show that eating at the “right” time of the day may have a greater impact on physiological outcomes than calory restriction, and, conversely, eating at wrong time can disrupt gut microbiota.
Time-restricted feeding has various benefits for health. However, it is important to note that it is not a panacea and should be taken very individual. For example, kids, pregnant women, patients who have gallbladder diseases are not usually recommended to follow this strategy. It should be used as a useful tool but with the help of nutritionist or medical specialist who knows your medical history and your individual characteristics.
Article was written by Dr. Alfiya Bolyspayeva
Clinical Nutritionist, International SOS
For personalized advice on health and nutrition, you can consult with our clinical nutritionist, Dr. Alfiya Bolsypayeva.
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