How to Break a Fast Safely: A Nutrition Expert’s Guide

Table of Contents

• The Science of Breaking a Fast: What Happens to Your Body?
• Step-by-Step Guide to Safely Breaking a Fast (12-24 Hours)
• Breaking an Extended Fast (24+ Hours): Safety First  
• Optimal Foods to Break a Fast
• Foods to Avoid When Breaking a Fast
• Supplements to Consider When Breaking a Fast
• Expert Tips for a Smooth Transition Back to Eating
• Wrapping Up

Breaking a fast is a pivotal moment in any fasting regimen. Reintroducing food too quickly or selecting the wrong foods can undermine the health benefits of fasting and lead to discomfort or more serious issues like digestive distress. 

Learn how to safely and effectively transition back to eating after a fast. Check out practical strategies and expert-backed tips rooted in nutrition science, and don’t forget to try FastEasy, an intermittent fasting app, to get your custom fasting plan.

The Science of Breaking a Fast: What Happens to Your Body?

When fasting, your body undergoes significant metabolic adaptations. 

It transitions from relying on glucose from carbohydrates to breaking down stored fat for energy, producing ketones as a fuel source. Research indicates this metabolic state could reduce inflammation, support cellular repair, and boost metabolic health. 

However, this heightened state of adaptation also makes the body sensitive to sudden changes in food intake. This means you’ll want to prioritize a gradual, mindful approach to eating again after your fasting window.

Step-by-Step Guide to Safely Breaking a Fast (12-24 Hours)

Most common fasting schedules involve up to 24 hours without food. Even though the gap between 12 and 24 hours of fasting is significant, the recommendations for breaking a fast are pretty similar.  

Hydration Always Comes First

Before introducing solid foods, rehydrate your body with water, herbal teas, or unsweetened electrolyte-rich beverages like bone broth. 

Hydration helps prepare your digestive system for the reintroduction of food and restores essential electrolytes lost during the fast. 

Introduce a Small, Nutrient-Dense Meal

Start your eating window with a small portion (up to 100 calories) of easily digestible, light foods. A few examples are:

• Small avocado toast that will be rich in healthy fats, potassium, and fiber.  
• Boiled egg, a complete source of protein that is gentle on the stomach.  
• A berry or vegetable smoothie that includes a source of healthy fats (nut or seed butter, avocado) provides a mix of antioxidants and healthy fats without overwhelming the digestive system.
• Miso soup offers a hydrating and nutrient-dense option with gut-friendly probiotics.
• A small portion of cooked oatmeal topped with a sprinkle of cinnamon or a few berries can be a gentle way to ease back into eating.
• Steamed or roasted carrots. They are easily digestible and provide beta-carotene, fiber, and a bit of natural sweetness.

When breaking a fast, aim for whole, minimally processed foods that provide nutrients without stressing your digestive system. Avoid adding too much sugar, salt, or processed fats. Stay tuned to see the list of foods not recommended for breaking a fast.

Gradually Increase Meal Size and Complexity

After a light snack, wait 30 minutes to an hour before consuming a larger meal. Focus on a balanced meal that includes lean protein, healthy fats, and fiber-rich carbohydrates. For example:  

• Grilled chicken or fish for protein
• Cooked non-starchy vegetables like bell pepper, zucchini, or broccoli for fiber  
• A small portion of sweet potato, quinoa, or whole-grain pasta for complex carbohydrates

Expert Tip: Eating smaller portions and thoroughly chewing can aid digestion, slow the release of glucose into the bloodstream, and prevent digestive upset. 

Breaking an Extended Fast (24+ Hours): Safety First

Breaking a fast longer than 24 hours requires extra caution due to the fasting body’s increased sensitivity to glucose and other nutrients. 

This heightened metabolic sensitivity means you need to reintroduce food more slowly to avoid potential issues like refeeding syndrome—a serious condition that causes electrolyte imbalances that can strain your heart, lung, muscles, and brain.

Step-by-Step Process for Breaking Extended Fasts

Step 1. Begin with water, herbal tea, or diluted bone broth. Adding a small pinch of organic salt can help replenish sodium lost during fasting.  

Step 2. Within 10 to 15 minutes of your eating window start, enjoy a light, nutrient-dense meal such as bone broth, miso soup, a low-sugar green smoothie, or a pureed vegetable soup (without high-fiber ingredients like cruciferous veggies). These provide essential minerals and a gentle source of nutrition to reduce bloating and digestive upset.  

Step 3. In 20 to 30 minutes, move on to having a balanced meal. Prioritize soft foods like cooked vegetables, ripe fruit, or plain yogurt. Add a small portion of lean protein like white fish, chicken breasts, or cottage cheese.  

Step 4. Pay close attention to how you feel. If there are no signs of discomfort, gradually introduce protein and small portions of complex carbohydrates, like potatoes, rice, or bread over the next 24-48 hours.

Optimal Foods to Break a Fast

Choosing the right foods to break a fast is crucial for optimizing your health, minimizing digestive distress, and ensuring a smooth transition back to eating. Here are some of the best foods to reintroduce nourishment gently and effectively.

1. Bone Broth

Rich in collagen, glutamine, and electrolytes, bone broth supports gut health, replenishes minerals, and is gentle on the digestive system.

2. Eggs

Eggs are a complete protein source that is highly bioavailable (i.e. readily absorbed in the body), making them an excellent choice for breaking a fast.

3. Cooked Vegetables

Lightly steamed or cooked vegetables such as zucchini, spinach, or carrots are easy to digest and provide fiber without causing bloating.

4. Fruits (Low-Glycemic)

Berries, peaches, and kiwi provide natural sugars and essential electrolytes, helping to ease the body’s transition back to eating. However, since fruits are often high in fiber, they may irritate individuals with sensitive stomachs. It’s important to monitor your body’s response when breaking your fast with fruit and adjust the type of fruit and portion accordingly.

5. Fermented Foods

Foods like yogurt, kefir, or sauerkraut provide probiotics to support gut health and are generally easier to digest than other dairy or fiber-heavy foods. Add a fermented food source to your first meal that breaks a fast.

6. Healthy Fats

Avocados, olive oil, or nut butter can stabilize blood sugar and increase satiety when consumed in moderation. Ensure your first meals after fasting contain a moderate amount of healthy fats.

Foods to Avoid When Breaking a Fast

Gut-irritating foods can upset the delicate balance of your gut and lead to bloating or discomfort. It’s best to steer clear of the below foods that can irritate the digestive lining or cause inflammation. For more information and helpful tips, check out this guide on foods to avoid when breaking a fast.

1. Fried and Processed Foods

These foods are difficult to digest and can lead to bloating and discomfort after fasting.

2. Sugary Foods and Drinks

High-sugar items can cause a rapid spike in blood glucose, counteracting the metabolic benefits gained from fasting.

3. Coffee and Caffeinated Beverages

These are best consumed after reintroducing food to avoid irritability, restlessness, or digestive distress on an empty stomach.

4. Raw Cruciferous Vegetables

Foods like broccoli, cabbage, and kale can cause gas and bloating. Consume them cooked for better digestibility.

5. Dairy Products

Some individuals experience temporary lactose intolerance after a fast. Reintroduce dairy slowly, if at all.

6. Spicy Foods

Avoid hot spices like red pepper or jalapenos, which can irritate the stomach lining.

Supplements to Consider When Breaking a Fast

Certain supplements can support your refeeding process and assist in your transition back to eating. Here are a few to keep in mind:

Beneficial Supplements

• Electrolytes. Replenishing electrolytes, such as sodium, potassium, and magnesium, is crucial, especially after extended fasting. Electrolyte drinks or even slightly salted water can help prevent dehydration and maintain proper fluid balance.
• Probiotics. A high-quality probiotic supplement can help restore and support your gut microbiome (the community of bacteria and viruses in your gut) after fasting. However, prioritizing probiotics from whole foods, such as yogurt, kefir, or fermented vegetables, often provides similar benefits plus g additional nutrients not found in probiotic supplements.
• Collagen. Pure collagen supplements can promote gut health and are generally well-tolerated. They can be added to broths or smoothies when breaking a fast.
• Multivitamins. Opt for sugar-free multivitamins that provide essential nutrients without added fillers.

Expert Tip: Carefully read labels and choose high-quality, pure supplements to ensure they align with your goals when transitioning out of a fast. Supplements should complement—not replace—a nutrient-dense diet focused on whole foods.

Expert Tips for a Smooth Transition Back to Eating

• Continue drinking water, herbal teas, or electrolyte drinks to maintain hydration.
• Gradually increase meal size over time to prevent digestive upset.
• Pay attention to fullness cues and how different foods affect your energy levels.
• Focus on non-starchy vegetables, lean proteins, and healthy fats to stabilize blood sugar.
• Chew slowly and eat mindfully, which aids digestion and helps your body recognize when you’re full.

Wrapping Up

Breaking a fast is just as important as the fast itself. How you reintroduce food can greatly influence the benefits gained during your fasting period and your overall well-being. By prioritizing hydration, starting with small portions of nutrient-dense, easily digestible foods, and gradually increasing meal size and complexity, you can transition smoothly and safely back to eating. Remember to be mindful of how your body responds to certain foods, opt for foods that support stable blood sugar levels, and avoid items that may trigger digestive discomfort.

Remember that every individual’s body is different, so listen to what works best for you. In addition, always consult a healthcare provider before you start a new fasting program, especially if you have any underlying health conditions or concerns. Whether you’re breaking a short fast or an extended one, the key is to move forward with care, respect your body’s needs, and maintain the healthful habits that fasting has cultivated.

Approach this process with mindfulness and intention, and you’ll maximize the benefits of your fasting journey while minimizing risks and discomfort. Here’s to happy fasting!