What is best to eat after 16 hour fast?

October 8, 2025 •

3 min read

Intermittent fasting is an eating pattern that cycles between periods of voluntary eating and fasting, with the popular 16:8 method involving a 16-hour fast. But what is best to eat after 16 hour fast to maximize the benefits? The key is choosing foods that are easy on your digestive system while providing the necessary nutrients to refuel your body effectively.

Quick Summary

This article outlines the optimal food choices and explains why a gentle, nutrient-rich meal is crucial after a 16-hour fast. It details the best options, such as lean proteins, cooked vegetables, and healthy fats, while highlighting foods to avoid to prevent digestive discomfort and blood sugar spikes.

Key Points

Gentle Transition: Start your eating window with small portions of easy-to-digest, nutrient-rich foods to avoid overwhelming your digestive system.
Prioritize Protein: Incorporate lean, high-quality protein sources like eggs, fish, or chicken to support muscle maintenance and boost satiety.
Embrace Healthy Fats: Consume healthy fats from avocados, nuts, or olive oil to stabilize blood sugar levels and provide sustained energy.
Favor Cooked Over Raw: Opt for cooked vegetables instead of raw ones initially, as cooking breaks down fiber and makes digestion easier on a rested stomach.
Include Fermented Foods: Add fermented foods such as unsweetened yogurt or kefir to help restore and support a healthy gut microbiome.
Stay Hydrated: Always begin with a glass of water, bone broth, or coconut water to gently rehydrate your body before solid food.
Avoid Sugary and Processed Foods: Steer clear of refined carbs, sugary drinks, and fried or greasy foods to prevent blood sugar spikes and digestive distress.

For many, intermittent fasting, and particularly the 16:8 schedule, has become a cornerstone of their health regimen. After a 16-hour fast, your digestive system has been at rest, so the first meal, often called the 'break-fast,' is vital for easing your body back into digestion and absorbing nutrients efficiently. The wrong choices can lead to digestive distress and negate some of the fasting's benefits, while the right ones support satiety, stable blood sugar, and overall well-being.

The Best Foods to Eat After a 16-Hour Fast

When breaking a fast, prioritize nutrient-dense, easily digestible foods that offer a balance of macronutrients. Start with lighter options and gradually introduce more solid foods.

Lean Proteins

Lean protein is crucial for muscle repair and satiety. Options include eggs, fish, and skinless chicken breast. Collagen-rich sources like bone broth are gentle on the stomach.

Healthy Fats

Healthy fats, such as those found in avocado, nuts and seeds, and olive oil, help stabilize blood sugar and promote satiety.

Cooked Vegetables

Cooked vegetables are easier to digest than raw ones after a fast. Good choices include leafy greens like spinach or kale, and steamed broccoli or cauliflower.

Fermented Foods

Fermented foods like unsweetened yogurt, kefir, kimchi, or sauerkraut can help replenish beneficial gut bacteria and aid digestion.

Hydrating and Simple Foods

Begin with liquids and soft foods to gently reawaken your digestive system. Bone broth, smoothies made with fruits and cooked vegetables, and hydrating fruits like berries and watermelon are good choices.

What to Avoid When Breaking Your Fast

Certain foods can shock your system and cause discomfort after a 16-hour fast.

High-Sugar Foods: Avoid sugary drinks, candy, and refined carbohydrates, which can cause a rapid blood sugar spike.
Greasy and Fried Foods: These are difficult to digest and can lead to bloating and upset stomach.
Excessive Raw Fiber: Large amounts of raw, fibrous vegetables can be hard on your gut.
Spicy Foods: Spices can irritate an empty stomach.
Large, Heavy Meals: These can overwhelm your digestive system.

Comparison Table: Best vs. Worst Fast-Breaking Foods


Feature	Best Food Choices	Worst Food Choices
Digestibility	Easy to digest; often cooked or blended.	Hard to digest; high in fat or fiber.
Protein	Lean proteins (eggs, fish, chicken, bone broth).	Fatty, processed meats (sausage, heavy beef).
Fats	Healthy fats (avocado, olive oil, nuts).	Greasy or fried foods.
Carbohydrates	Gentle whole grains (oats, quinoa), low-sugar fruits (berries).	Refined carbs (white bread, sugary cereal), high-sugar items.
Hydration	Water, bone broth, coconut water, hydrating fruits.	Alcohol, sugary drinks.
Gut Health	Fermented foods (yogurt, kefir, kimchi).	Processed foods, excessive sugar.

Conclusion

Breaking a 16-hour fast with care is essential for maximizing its benefits and ensuring a smooth transition back to eating. Focus on gentle, nutrient-dense foods like bone broth, cooked vegetables, and lean proteins to support your digestive system. Avoid heavy, processed, and sugary items. Stay hydrated and listen to your body, starting with smaller portions. This mindful approach ensures you refuel healthily.

For more detailed information on maximizing your health, consider visiting a reputable source like the National Institutes of Health.

Frequently Asked Questions

Eating a large, heavy meal immediately after a fast can shock your system, leading to digestive issues like bloating, nausea, and cramping, as your digestive enzymes and system have been resting.

Yes, fruits, especially hydrating ones like berries and watermelon, are excellent choices because they provide gentle carbohydrates, vitamins, and minerals that are easy to digest.

Cooked vegetables are recommended initially because the cooking process softens their fiber, making them easier on your digestive system compared to high-fiber raw vegetables.

Yes, bone broth is one of the best options for breaking a fast. It is a liquid that is rich in collagen and electrolytes and is very gentle on the stomach.

An unsweetened protein shake or smoothie with easy-to-digest ingredients is a suitable option, as it provides nutrients without putting too much strain on your digestive system.

Avoiding sugar is important because after a fast, your insulin sensitivity is high. A large dose of sugar can cause a significant and rapid spike in your blood sugar levels.

After your gentle first meal, it is recommended to wait around 30 minutes to an hour to allow your body to adjust before consuming a larger, more complex meal.