Nutrition Diet: What Should You Break Your 36 Hour Fast With? A Comprehensive Guide

October 13, 2025 •

4 min read

Many people turn to extended fasts, like the 36-hour fast, for various metabolic benefits. However, how you conclude this fasting period is just as crucial for safety and efficacy as the fast itself. So, what should you break your 36 hour fast with to ensure a smooth transition and avoid digestive distress?

Quick Summary

Successfully reintroducing food after an extended fast involves starting with small portions of easily digestible foods like broth, smoothies, or cooked vegetables. This gentle approach helps avoid digestive distress and maximizes the nutritional uptake for a smooth transition.

Key Points

Start with Liquids: Begin your refeeding with gentle liquids like bone or vegetable broth to rehydrate and replenish electrolytes without shocking your digestive system.
Prioritize Easily Digested Foods: Cooked vegetables, lean proteins like eggs or fish, and fermented foods such as plain yogurt are ideal for the first few hours as they are less taxing on the gut.
Avoid Sugars and Heavy Fats: Refined sugars, fried foods, and heavy fats can cause a rapid insulin spike and digestive discomfort, so they should be avoided initially.
Eat Slowly and Mindfully: The refeeding process should be gradual. Eat small portions and chew your food thoroughly to aid digestion and recognize your body's fullness signals.
Reintroduce Foods Gradually: Follow a phased approach over the first 24 hours, starting with light, hydrating options and progressively adding more solid, whole foods.

Why Your First Meal Matters After a 36-Hour Fast

After 36 hours without food, your digestive system has been at rest. The enzymes and processes responsible for breaking down food have significantly slowed down. Reintroducing food too quickly or with the wrong types of food can cause a range of issues, from bloating and discomfort to nausea and, in very rare, severe cases (usually after much longer fasts), a condition called refeeding syndrome. The goal is to 'wake up' your digestive system gently, providing easy-to-process nutrients to replenish your body without overwhelming it. Following a mindful refeeding strategy helps to sustain the benefits gained during your fast and prevents a significant insulin spike.

The Golden Rule: Start Slow and Gentle

Think of your first meal as a gentle nudge, not a sudden shock to the system. Starting with a liquid or semi-liquid meal is often recommended because it requires minimal effort from your digestive tract. A small portion is key to gauging your body's reaction and avoiding a sudden rush of calories.

Best Foods to Break a 36-Hour Fast

Choosing nutrient-dense, easily digestible foods is the cornerstone of a successful refeeding phase. Here are some of the top choices:

Hydrating and Electrolyte-Rich Starters

Bone Broth: Rich in electrolytes and amino acids, bone broth is a perfect first choice to rehydrate and replenish your body. It's warm, soothing, and easy on the stomach.
Vegetable Broth: A vegetarian alternative, vegetable broth provides essential minerals and hydration in a gentle form.
Water-Rich Fruits: Fruits like watermelon are hydrating and provide natural sugars for energy without being overly taxing on the system.
Herbal Tea: Hydrates and can aid in digestion without the stimulating effects of caffeine.

Easily Digestible Proteins

Eggs: Soft-scrambled or boiled eggs offer a complete and easily digestible protein source.
Lean Fish: Baked or steamed fish, like cod or salmon, provides protein and healthy omega-3 fatty acids.
Lentils and Tofu: These provide plant-based protein and can be easily incorporated into a light soup.

Healthy Fats

Avocado: A great source of healthy fats that can help with satiety and won't spike insulin levels.
Nuts and Seeds: Small portions of soaked almonds or chia seeds can provide healthy fats and fiber once you have a more solid base in your stomach.

Cooked Vegetables

Soft, Cooked Vegetables: Steamed or roasted vegetables like sweet potatoes, zucchini, or carrots are gentle on the digestive system. Cooking them breaks down some of the tough fibers found in raw produce.

Fermented Foods

Unsweetened Yogurt or Kefir: These provide probiotics that can help rebalance gut bacteria after a period of fasting, in addition to being a good source of protein.

What to Avoid When Breaking Your Fast

Certain foods are best avoided for the first several hours, or even the first day, after a 36-hour fast to prevent digestive upset.

Refined Sugars and Processed Foods: These can cause a rapid and significant blood sugar spike, leading to energy crashes and cravings.
Heavy, Oily, or Fried Foods: High-fat foods are harder to digest and can cause bloating and discomfort.
High-Fiber Raw Vegetables: While healthy, raw vegetables are difficult to digest and their high fiber content can cause gas and bloating on an empty stomach.
Large Portions: Overeating is a common mistake that can negate the benefits of the fast and cause stomach distress.
Alcohol and Caffeine: These can be dehydrating and put extra stress on your system.

How to Plan Your First Several Meals

The refeeding process should be a gradual one, not a single event. Here is a simple plan and a comparison table to help guide your choices.


Refeeding Phase	Best Foods	Worst Foods
First 2-3 hours	Bone broth, vegetable broth, herbal tea, small portion of smoothie with low-fiber fruit	Fried food, high-sugar snacks, large portions, refined carbs
Next 4-6 hours	Scrambled eggs, light lentil soup, soft-cooked vegetables (e.g., carrots, zucchini), avocado	Red meat, spicy foods, large meals, high-fiber raw veggies
First day after fast	Lean fish, plain yogurt, cooked whole grains (small portion), steamed leafy greens	Heavy dairy (cheese, cream), excessive nuts, large quantities of anything
Second day onwards	Gradual reintroduction of regular, balanced, nutritious meals focusing on whole foods	Continued avoidance of processed and high-sugar junk foods

Key Strategies for a Smooth Transition

Listen to Your Body: Pay close attention to how you feel. If a certain food doesn't sit well with you, hold off on it for a little longer.
Chew Thoroughly: Savoring your food and chewing it well aids in digestion by breaking down food particles before they reach the stomach.
Mindful Eating: Eat without distractions to better recognize your hunger and fullness cues.
Stay Hydrated: Continue to drink plenty of water throughout the refeeding process.
Focus on Nutrient Density: The quality of the food you eat is extremely important after a fast. Choose minimally processed, whole foods for maximum benefit.

Conclusion: Mindful Refeeding is Key

Breaking a 36-hour fast safely and effectively is just as important as the fast itself. By starting with small, easily digestible portions and avoiding heavy, processed, and sugary foods, you allow your body to gently transition back to regular eating. Prioritizing hydration and nutrient-dense, whole foods like bone broth, cooked vegetables, and lean protein will help you maximize the benefits of your fast and ensure your digestive system recovers smoothly. Ultimately, a mindful and patient approach to refeeding is the best strategy for success.

For more information on the best and worst foods after fasting, you can consult reliable health resources like GoodRx.

Frequently Asked Questions

The immediate risks include bloating, cramping, nausea, and general digestive discomfort. Eating large or high-sugar meals can also cause a significant blood sugar spike and subsequent crash, leading to fatigue and cravings.

It is generally recommended to start with lighter, more easily digestible proteins like eggs or fish before reintroducing heavier meats. Red meat is particularly difficult to digest and should be avoided in the first meals.

Your first full meal should ideally be several hours after your initial light 'refeeding' snack. Starting with a gentle liquid or small, soft food portion in the first 2-3 hours allows your digestive system to reactivate before handling a larger, more complex meal.

It is best to avoid coffee and other caffeinated beverages initially, as they can be dehydrating and stimulating to a system that has been resting. Herbal teas are a better choice for gentle hydration.

Raw vegetables contain a lot of fiber that can be difficult for a resting digestive system to process. This can lead to gas, bloating, and discomfort. Cooking vegetables softens the fiber, making them much easier to digest.

Refeeding syndrome is a serious condition caused by rapid shifts in fluids and electrolytes after a period of starvation. While it's a minimal risk for a healthy individual after a 36-hour fast, it's a good reminder of why starting with gentle, balanced nutrition is important.

It is not typically necessary to take supplements immediately after a 36-hour fast. Focusing on nutrient-dense, whole foods will provide the minerals and vitamins you need. Always consult a healthcare professional before starting any new supplement regimen.

Yes, a smoothie can be a great way to break a fast. Opt for a smoothie with low-fiber fruits and include protein (like yogurt or a protein powder) and healthy fats (like a small amount of avocado) for a balanced and easily digestible option.