Does Fasting Reduce Inflammation?
While short-term inflammation plays a vital role in helping the body respond to injury or illness, long-term inflammation can contribute to a wide range of chronic health conditions.
Several lifestyle factors, including diet, stress and sleep, can influence the body’s inflammatory response - so it’s no surprise that fasting has become a growing area of interest. As more people explore fasting for its potential health benefits, researchers have begun to investigate its role in managing inflammation.
In this article, we explore the research on fasting and inflammation, including whether fasting could help reduce chronic inflammation and support better health.
What is inflammation?
Inflammation is the body’s built-in defense mechanism. When you get injured or develop an infection, your immune system responds by sending white blood cells to the affected area to fight off harmful invaders and begin the healing process.
This is known as acute inflammation and typically:
- Develops quickly in response to injury or infection
- Causes visible signs like redness, swelling or heat
- Resolves within a few hours to a few days once the threat is gone
However, inflammation doesn’t always switch off when it should. Sometimes the immune system stays active even when there’s no clear danger, leading to a chronic, low-level inflammatory response.
Chronic inflammation:
- Can persist for months or even years
- Often shows no obvious symptoms
- May gradually damage healthy cells and tissues
Over time, this kind of inflammation has been linked to a range of serious health conditions, including cardiovascular disease, Type 2 diabetes, obesity, certain cancers and autoimmune disorders.
Keeping inflammation under control is key to protecting your long-term health and wellbeing.
How fasting affects inflammation
Fasting, whether through time-restricted eating or longer intermittent fasting windows, has gained attention in recent years for its potential to reduce inflammation in the body. While more research is still emerging, current evidence suggests that periods of fasting may help regulate the immune system and reduce levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6).
One reason for this is that fasting gives the body a break from constant digestion and energy processing, allowing more focus on cellular repair processes such as autophagy - where the body clears out damaged or malfunctioning cells. This cellular ‘spring clean’ is thought to contribute to a reduction in inflammation.
In addition, fasting may also support better blood sugar control, lower oxidative stress and improve gut health - all of which are linked to a healthier inflammatory response.
That said, fasting is just one piece of the puzzle. It’s also important to consider your overall diet, as certain foods can help reduce inflammation, while others may contribute to it.
Is fasting safe and beneficial for everyone?
Fasting can offer health benefits for many people, but it’s not the right approach for everyone - especially if done without guidance.
Some people may feel more energetic, focused or notice improvements in digestion and inflammation. But others might experience fatigue, irritability, headaches or low blood sugar - especially when just starting out.
Fasting may not be suitable if you:
- Have diabetes or problems with blood sugar control
- Are pregnant or breastfeeding
- Have a history of eating disorders
- Are underweight or prone to nutrient deficiencies
- Take certain medications that require food
It’s also important to consider your lifestyle. If you do a lot of physical activity, have a demanding job or a busy family life, some types of fasting might be harder to stick to or could impact your energy levels.
If you're thinking about trying fasting, speak to your GP or a qualified health professional first - especially if you have an existing health condition or take medication. There’s no one-size-fits-all when it comes to fasting, and what works well for one person might not be safe or effective for another.
Lifestyle changes to complement fasting
Fasting can be a powerful tool for supporting your health, but it works best alongside other positive lifestyle habits. Reducing inflammation isn’t just about when you eat - it’s also about how you live day to day.
Here are a few simple changes that can help:
-
Eat anti-inflammatory foods – Focus on whole, unprocessed foods like fruits, vegetables, oily fish, nuts, seeds and olive oil. Avoid heavily processed foods high in sugar and saturated fat. Leading an anti-inflammatory lifestyle can help reduce your risk of chronic inflammation.
-
Stay active – Regular movement helps regulate blood sugar and improves circulation, which supports your immune response. Aim for a mix of aerobic activity (like walking or swimming) and strength-based exercises.
-
Get enough sleep – Poor sleep can increase stress hormones and trigger inflammation. Most adults need 7–9 hours of quality sleep each night.
-
Manage stress – Long-term stress keeps your body in a constant state of alert, which can worsen inflammation. Activities like yoga, meditation or simply spending time outdoors can help you switch off.
-
Stay hydrated – Drinking enough water supports digestion, circulation and cellular repair - all important in keeping inflammation under control.
Making small, consistent changes across different areas of your life can enhance the benefits of fasting and support your long-term wellbeing.
Understand your health better with regular assessments
If you're looking to take control of your health, regular check-ups can make a real difference. Rather than waiting for symptoms to appear, health assessments give you a clearer picture of what’s happening inside your body - helping you spot potential issues early and take action.
At Bluecrest Wellness, our Full Body Health MOTs include checks for vital indicators like cholesterol, blood pressure, weight and more. You’ll also gain insight into your risk of developing common conditions such as stroke, heart disease and diabetes.
We offer flexible health assessment packages across the UK, so it’s easy to find a location near you. Results are delivered quickly and securely, thanks to our partnerships with accredited UK labs. You’ll also receive a detailed Results Report and free access to a 24/7 GP helpline for 12 months - giving you the support you need to make informed choices about your wellbeing.
BOOK A PRIVATE HEALTH MOT TODAY
