The Best Foods to Break an Intermittent Fast
You’ve successfully completed your fasting window. You resisted the morning cravings, stayed hydrated, and now your eating window is about to begin. You’re hungry, and you’re ready to eat. But wait—what you eat in this first meal is just as important as the fast itself.
Breaking your fast isn’t just about eating; it’s about “re-feeding” your body in a way that maximizes the benefits of your fast without overwhelming your system.
Eating the wrong foods can lead to uncomfortable bloating, digestive distress, and sharp blood sugar spikes that can undo your hard work and trigger even more cravings. On the other hand, choosing the right foods can enhance the benefits of your fast, replenish your nutrients, and set you up for success.
So, what are the best foods to gently reawaken your digestive system? In this guide, we’ll cover the science of breaking a fast and give you a list of the 7 best foods to eat to ensure a smooth and healthy transition.
The Science of Breaking a Fast: Why It Matters
During a fast, your digestive system slows down. It takes a well-deserved break. When you introduce food again, you need to do it gently. The goal is to choose foods that are:
- Easy to Digest: Your gut is “waking up,” so you don’t want to hit it with a heavy, hard-to-digest meal.
- Nutrient-Dense: Your body is primed to absorb nutrients after a fast. This is the perfect time to give it high-quality vitamins and minerals.
- Low in Sugar: Breaking your fast with a high-sugar or high-carb meal will cause a massive insulin spike, which can lead to a “crash” and promote fat storage.
For those practicing longer fasts (over 24 hours), it’s also important to avoid a rare but serious condition called Refeeding Syndrome, which can occur if you reintroduce a large amount of carbohydrates too quickly. While this is not a concern for typical daily fasting like the 16/8 method, it highlights the importance of re-feeding gently.
If you are new to the world of fasting, it’s essential to understand the basics first. You can learn everything you need to know in our [The Ultimate Beginner’s Guide to Intermittent Fasting].
The 7 Best Foods to Break Your Fast
Here are some of the best, most gut-friendly foods to include in your first meal after a fast.
1. Bone Broth
This is often considered the “gold standard” for breaking a fast.
- Why it’s great: Bone broth is incredibly gentle on the digestive system. It’s rich in electrolytes like sodium and potassium, which are crucial for rehydration. It also contains collagen and amino acids like glycine, which help to soothe and repair the gut lining.
- How to have it: Sip on a warm cup of bone broth 15-30 minutes before your main meal. This helps to prepare your stomach for solid food.
2. Avocado
This creamy fruit is a powerhouse of nutrition.
- Why it’s great: Avocados are packed with healthy monounsaturated fats and fiber. The healthy fats provide a stable source of energy without spiking your blood sugar. The fiber helps to promote healthy digestion and keeps you feeling full. They are also a great source of potassium.
- How to have it: Enjoy half an avocado with a sprinkle of salt and pepper, or add it to a smoothie or a salad.
3. Cooked Vegetables (Especially Non-Starchy Ones)
Steamed or sautéed vegetables are an excellent choice.
- Why they’re great: Cooking breaks down some of the plant fibers, making vegetables easier to digest than raw ones. Non-starchy vegetables like spinach, broccoli, cauliflower, and zucchini are low in sugar and packed with vitamins and minerals.
- How to have them: A bowl of steamed broccoli with a drizzle of olive oil or sautéed spinach with garlic are perfect options.
4. Fermented Foods
Foods like plain yogurt, kefir, or kimchi can be beneficial.
- Why they’re great: These foods are rich in probiotics, the “good” bacteria that support a healthy gut microbiome. Introducing these beneficial bacteria after a fast can be particularly helpful for your digestive health.
- How to have them: A small bowl of plain, unsweetened Greek yogurt is a great choice as it also provides a good dose of protein.
5. Healthy Fats
Sources like olive oil, nuts, and seeds are great for re-feeding.
- Why they’re great: Healthy fats have a minimal impact on insulin levels, making them a perfect fuel source after a fast. They are energy-dense and help with the absorption of fat-soluble vitamins.
- How to have them: A handful of almonds, a tablespoon of chia seeds in a smoothie, or a drizzle of extra virgin olive oil on your salad.
6. Lean Protein
Clean sources of protein are crucial for satiety and muscle maintenance.
- Why it’s great: Protein helps to rebuild and repair tissues and has a very low impact on blood sugar. It’s also highly satiating, which prevents you from overeating after your fast.
- How to have it: Scrambled or boiled eggs, grilled chicken, or baked fish are all excellent, easily digestible protein sources.
7. Smoothies
A well-made smoothie can be a perfect all-in-one meal to break a fast.
- Why they’re great: Blending breaks down the food, making it very easy for your body to absorb the nutrients. You can combine many of the foods listed above into one delicious drink.
- The Perfect Post-Fast Smoothie Recipe:
- 1 cup unsweetened almond milk
- 1 scoop of protein powder
- A large handful of spinach
- 1/4 avocado
- 1 tablespoon of chia seeds
Foods to AVOID When Breaking Your Fast
Just as important as knowing what to eat is knowing what to avoid. These foods can cause digestive distress and negate the benefits of your fast.
- ❌ High-Sugar Foods: Avoid candy, desserts, fruit juice, and sugary sodas. These will cause a massive blood sugar spike and crash.
- ❌ Large, Heavy Meals: Don’t sit down to a huge buffet-style meal. This can overwhelm your digestive system.
- ❌ Refined Carbohydrates: Avoid white bread, white pasta, and other refined grains. They act very similarly to sugar in the body.
- ❌ Raw Cruciferous Vegetables: While healthy, large amounts of raw broccoli or cauliflower can be hard to digest right after a fast and may cause gas and bloating. It’s better to have them cooked.
- ❌ Processed Junk Food: Avoid fast food, chips, and other highly processed items. They are inflammatory and offer little nutritional value.
Conclusion: Listen to Your Body
Breaking your fast is an opportunity to nourish your body with high-quality, nutrient-dense foods. The golden rule is to start slow and keep it simple.
Think of your first meal as a gentle “welcome back” for your digestive system. By choosing foods from our “best of” list, you can ensure a smooth transition, maximize the benefits of your fast, and continue on your path to better health with confidence.
