Is There Anything You Can Snack on During Intermittent Fasting?

October 5, 2025 •

5 min read

Intermittent fasting involves eating only during a specific time, with the practice shown to help people lose weight and improve blood sugar control. The core principle, however, brings up a common question: Is there anything you can snack on during intermittent fasting?

Quick Summary

This article clarifies what is permissible during your fasting window, outlining acceptable zero-calorie beverages versus what breaks a fast. It covers the debate around diet soda and artificial sweeteners, offering practical strategies for managing hunger and guiding you on the best way to approach snacking during your eating window for optimal results.

Key Points

Strict Fasting Rule: Consuming any calories, even in small amounts, technically breaks a fast, shifting your body out of its fat-burning state.
Zero-Calorie Drinks are Key: Water, black coffee, and unsweetened tea are your best options for staying hydrated and managing hunger during the fasting window.
Artificial Sweeteners are a Gray Area: The impact of diet soda is debated; while calorie-free, it can trigger a minor insulin response in some, so it's best avoided for strict fasts.
Bone Broth Breaks a Fast: Despite its low calorie count, bone broth contains protein and fat that will technically break a strict fast.
Strategic Snacking During Eating Window: Plan to consume healthy, nutrient-dense snacks like nuts, seeds, and fruits during your eating period to maintain energy and satiety.
Overcome Hunger with Distraction: Staying busy, drinking water, and getting enough sleep are effective ways to manage hunger pangs as your body adapts to the fasting schedule.

The Golden Rule of Intermittent Fasting

At its heart, intermittent fasting is a time-restricted eating pattern, not a calorie-restricted diet. The entire concept is built on cycling between periods of eating and periods of voluntary fasting. During the fasting window, your body undergoes a metabolic switch, moving from using glucose (sugar from food) for energy to burning stored fat. This metabolic state is crucial for achieving many of the diet's documented benefits, such as weight loss and improved insulin sensitivity. A central question, especially for those new to the practice, is what can and can't be consumed during this non-eating period. The simple, non-negotiable rule is that any intake of calories will break a fast. While there are debates and nuances depending on specific goals, a strict fast means zero caloric intake.

What Breaks a Fast?

So, what does it mean to "break" a fast? Any food or beverage that contains calories and triggers an insulin response will pull you out of the fasted state. The body senses this intake of energy and shifts its metabolic focus back to processing the newly consumed fuel instead of continuing to burn stored fat.

Food of any kind: Even small amounts of food, like celery, contain fiber and nutrients that will activate your digestive system and end the fasted state.
Caloric drinks: This includes juices, sodas, milk, and smoothies, which are all packed with sugar and calories.
Broth: While bone broth is a popular health drink, it contains calories, protein, and amino acids. Consuming it will trigger an insulin response and break a strict fast.
Supplements with calories: Many gummy vitamins, protein powders, and BCAAs contain calories or sugar that can interrupt your fast. Always check the label carefully.

Zero-Calorie Sips: Your Fasting Window Friends

Since solid food is off the table, the best way to manage hunger and stay hydrated during your fasting window is with zero-calorie beverages. These can help curb appetite and make the fast more manageable without compromising your metabolic state.

Water: Plain, still, or sparkling water is the gold standard for hydration during intermittent fasting.
Black Coffee: Unsweetened, black coffee contains negligible calories and can help suppress appetite.
Unsweetened Tea: Green, black, or herbal teas without any added milk, sugar, or honey are excellent choices.
Apple Cider Vinegar (diluted): A small amount mixed in water can aid in hydration and curb cravings for some people.

The Debate Over Diet Soda and Artificial Sweeteners

Many people are tempted to reach for diet soda to satisfy a craving for something sweet and fizzy during a fast. The answer is not black and white and depends on individual goals.

From a strictly caloric perspective, diet sodas are virtually calorie-free and do not technically break a fast. However, the artificial sweeteners they contain (like aspartame and sucralose) can have a metabolic effect. Some studies suggest these sweeteners might trigger an insulin response in some individuals, while others believe the impact is negligible. For those focused on maximizing the metabolic benefits of fasting, avoiding these sweeteners during the fasting window is the safest bet. For individuals whose primary goal is calorie reduction, the benefit of satisfying a craving to prevent a full-blown binge might outweigh the minor metabolic risk.

Table: Fasting Window vs. Eating Window Choices

To summarize the key differences between what is permissible during your fasting and eating periods, here's a quick comparison:


Aspect	Fasting Window (e.g., 16 hours)	Eating Window (e.g., 8 hours)
Purpose	To put the body in a fasted state, allowing it to burn stored fat.	To consume all of your daily calories and nutrients.
Calorie Intake	Minimal to zero calories allowed.	No calorie restriction, but healthy, whole foods are recommended.
Hydration	Plain water is best; unsweetened coffee and tea are also fine.	Plenty of water; other beverages are acceptable but be mindful of calories.
Snacking	Not allowed, as any calories break the fast.	Encouraged to consume nutrient-dense options to avoid overeating.
Ideal Snacks	N/A (refer to zero-calorie options)	Nuts, seeds, vegetables, fruits, yogurt, lean protein.
Foods to Avoid	Anything with calories, including bone broth and diet sodas for purists.	Ultra-processed, sugary, or high-carb junk foods.

Managing Hunger During the Fasting Window

For many, the biggest challenge of intermittent fasting is managing hunger pangs. The good news is that these feelings often come in waves and become less frequent as your body adapts. Here are some strategies:

Drink more water: Thirst can often be mistaken for hunger. Keeping a full glass of water nearby can help you stay hydrated and feel full.
Stay busy: Distracting yourself with work, hobbies, or light exercise is an effective way to ride out a hunger wave.
Sip on warm beverages: A cup of warm, unsweetened tea or coffee can be very soothing and help to curb cravings.
Get enough sleep: Lack of sleep can increase hunger and cravings. Prioritizing rest helps to regulate hunger hormones.

Mindful Snacking During Your Eating Window

When your eating window opens, it's not a free-for-all. To maximize the health benefits of intermittent fasting, focus on nutrient-rich foods. Snacking during this period is perfectly fine and can be a strategic way to get in all your necessary nutrients without overstuffing yourself at mealtimes. Opt for snacks that include a balance of protein, healthy fats, and fiber to promote satiety and provide sustained energy.

Some excellent options for your eating window include nuts, seeds, avocados, fruits, eggs, or Greek yogurt. A handful of almonds, for example, can be a great way to ease into eating again without a blood sugar spike.

Conclusion: The Final Word on Fasting Snacks

In short, the answer to the question, "is there anything you can snack on during intermittent fasting?" is no, not if you want to maintain the integrity of your fast. The "snacking" you do during a fast is restricted to calorie-free beverages like water, black coffee, and unsweetened tea. Any food, and even diet soda for some, can trigger a metabolic response that breaks the fast. However, during your eating window, you can and should enjoy healthy, nutrient-dense snacks. By understanding these rules and planning your eating and drinking accordingly, you can manage hunger, maximize the benefits of your fast, and build a more sustainable and healthy eating pattern.

Frequently Asked Questions

Zero-calorie flavored water generally does not break a fast, as long as it contains no artificial sweeteners or sugars that could potentially trigger an insulin response. Plain water remains the safest bet.

Sugar-free gum is often debated. While it has no calories, the act of chewing and the presence of artificial sweeteners can trigger a cephalic phase insulin response in some individuals. It's best to avoid it for a strict fast.

The '50-calorie rule' is a myth based on anecdotal claims, not scientific fact. Any amount of calories can technically break your fast, and it is best to stick to zero-calorie options during the fasting window to be safe.

When breaking your fast, it's best to do so gently to avoid stomach upset. Start with nutrient-dense, easily digestible foods like a small portion of avocado, eggs, or nuts before moving on to a larger, balanced meal.

Electrolyte supplements without added sugars or calories are generally acceptable during fasting. They help maintain mineral balance, especially during longer fasts.

It's normal to feel hungry initially as your body adjusts. Feelings of hunger often come in waves that pass quickly. Staying busy and well-hydrated helps your body adapt to the new eating pattern.

While bone broth contains calories and breaks a strict fast, it offers valuable nutrients and can be used strategically in modified fasting plans, or to gently break a fast.