I love fasting and typically do 48 to 50 plus hours at a time, but coming off even when gradual results in the runs. Any ideas on how to mitigate or avoid this altogether???
I would consider adding fiber, even while fasting. NIH says 38g daily for men and 24g daily for women, that is A LOT when you look at how much high-fiber food it takes to get in a single day of eating. What works for me it psyllium husk, which I take even while fasting because it has no glucose or insulin response, and “bulks” what is going through your digestive tract. Fun fact on psyllium though is that it helps BOTH the runs AND constipation as the “bulking” makes constipation ease through you easier (i.e. more soft, squishy volume to whatever is in your digestive tract, and the runs because that same added volume of indigestible fiber slows down the journey through your body. Also, with my daily fiber, fwiw, that is when I take my fortified nutritional yeast (2 tbsp), to be sure I have a variety of vitamins and minerals and essential amino acids. To be clear, that nutritional yeast does have 60 calories, and lots of people seem to think aminos while fasting is bad (needless to say, that has not been my experience).
Link to NIH article on fiber levels - https://newsinhealth.nih.gov/special-issues/eating/rough-up-your-diet#:\~:text=Experts%20suggest%20that%20men%20aim,and%20women%20about%2025%20grams.