Fasting: benefits and cautions

Fasting, whether for religious, cultural or health reasons, is something many of us encounter at some point. It can be meaningful and, for some people, beneficial - but it isn't right for everyone, and it's worth approaching thoughtfully.

What it is

Fasting means going without food, or certain foods, for a set period. This can range from religious observances like Ramadan, to intermittent fasting approaches such as time-restricted eating. Research consistently shows that fasting can have benefits for some people, such as improved metabolic markers, but it can also carry risks, particularly for people with a history of disordered eating, certain medical conditions, or those who are pregnant, breastfeeding or managing diabetes. Fasting is not automatically "healthier" for everyone, and its effects vary a great deal from person to person.

Signs to notice

• Feeling lightheaded, irritable, or unable to concentrate during fasting periods
• Overeating or bingeing once the fasting window ends
• Fasting becoming tied to guilt, control or punishment rather than a chosen practice
• Physical symptoms like persistent headaches, fatigue or digestive issues
• Existing health conditions (like diabetes or a history of disordered eating) that make fasting riskier

What helps

• If fasting for religious or cultural reasons, plan nutrient-dense meals for the times you do eat, focused on protein, fibre and healthy fats to sustain energy.
• Stay well hydrated during non-fasting hours.
• If trying intermittent fasting for health reasons, start gradually and monitor how you feel - energy, mood, sleep and concentration are useful indicators.
• Avoid fasting as a reaction to guilt about eating, or as a way to "make up for" a previous meal.
• Break your fast gently with a balanced meal rather than a large, heavy one.
• Listen to your body - if fasting consistently leaves you feeling unwell, it may not be the right approach for you right now.
• If you have a chronic condition or take medication, check with your doctor before starting any fasting practice.

When to reach out for help

Speak to a doctor before fasting if you are pregnant, breastfeeding, managing diabetes or another chronic condition, or taking medication that requires food. It's also important to seek support if fasting feels compulsive, is tied to a fear of weight gain, or triggers patterns of restriction and bingeing - these can be signs that a professional assessment for disordered eating would help.

Getting help in South Africa

Cleared Mind's EAP can connect you with a registered dietitian for safe, personalised guidance on fasting, and our counsellors are available if fasting has become linked to anxiety or control around food. SADAG's Mental Health Line (011 234 4837) is also available for support. Whatever your reasons for fasting, your wellbeing should always come first.