What is Best to Eat After a 36 Hour Fast for a Safe Refeed?

October 13, 2025 •

3 min read

According to research published by the National Institutes of Health, proper refeeding is critical after prolonged periods of fasting to avoid potential metabolic complications. Choosing what is best to eat after a 36 hour fast involves a gradual reintroduction of liquids and nutrient-dense, easily digestible foods to safely awaken your digestive system and prevent adverse reactions.

Quick Summary

This guide provides a comprehensive plan for breaking a 36-hour fast safely. It covers which liquids to start with, the best solid foods to introduce gradually, and the high-fat or high-sugar foods to avoid to prevent digestive discomfort and blood sugar spikes. Proper refeeding is key to maximizing fasting benefits.

Key Points

Start with liquids: Rehydrate with bone broth, vegetable broth, or diluted juice to gently awaken your digestive system and restore electrolytes.
Introduce soft solids slowly: After liquids, move to small portions of easily digestible foods like watermelon, bananas, steamed vegetables, and plain yogurt.
Avoid heavy and processed foods: Steer clear of high-fat, high-fiber, and sugary foods such as fried items, heavy meats, and desserts to prevent digestive distress.
Chew mindfully: Eat slowly and chew your food thoroughly to aid digestion and help your body process nutrients effectively.
Prioritize nutrient-dense foods: Focus on whole, unprocessed foods like avocado, lean proteins, and fermented dairy to replenish your body's nutrient stores.
Listen to your body: Pay attention to your hunger and fullness cues to avoid overeating and discomfort after the fast.
Stay hydrated continually: Continue to sip water even after reintroducing food to maintain proper fluid balance.

Your First Step: Rehydration with Liquids

After 36 hours without food, your digestive system has been at rest and your body is likely in need of rehydration and electrolyte replenishment. The initial refeed should begin with liquids that are gentle on the stomach and reintroduce essential minerals without shocking the system.

Prioritize these hydrating liquids:

Bone Broth: Rich in electrolytes and nutrients, bone broth is gentle and helps prepare your digestive tract for solid food.
Low-Sodium Vegetable Broth: A great source of hydration and minerals that won’t overload your system.
Diluted Fruit Juice: Unsweetened fruit juice, like apple or melon juice, can provide a quick boost of carbohydrates and hydration, but should be diluted to avoid a sugar spike.
Coconut Water: Known for its natural electrolytes, unsweetened coconut water helps replenish what you lost during the fast.

Reintroducing Solid Foods Gradually

Once you have consumed liquids for the first 1-2 hours and feel comfortable, you can begin to introduce small, easily digestible solid foods. It is crucial to start with small portions and chew thoroughly to ease your digestive enzymes back into action.

The best choices for your first meal:

Soft Fruits: Watermelon, bananas, and papaya are excellent choices. They are hydrating and contain simple sugars for a gentle energy boost.
Cooked, Non-Fibrous Vegetables: Steamed zucchini, carrots, or spinach are easy on the stomach. Avoid raw, high-fiber vegetables that can cause gas or bloating.
Plain Yogurt or Kefir: Fermented foods help reintroduce beneficial bacteria to your gut microbiome. Choose plain, unsweetened varieties.
Avocado: Provides healthy fats and nutrients without the fiber overload of other high-fat foods.
Lean Protein: Small portions of plain, cooked fish or chicken can be added to your second meal. Lean protein is easier to digest than fatty meats.

Comparison Table: Gentle vs. Hard-to-Digest Foods


Feature	Easy-to-Digest Foods	Hard-to-Digest Foods
Recommended Intake	Small portions, chewed well	Avoid entirely in the first 12-24 hours
Examples	Bone broth, melon, bananas, steamed spinach, plain yogurt	Fatty meats, fried food, rich desserts, pizza, processed snacks
Effect on Digestive System	Gently reactivates enzymes, reduces risk of discomfort	Can cause bloating, gas, stomach pain, and overwhelm the system
Nutrient Absorption	Efficient and gentle; replenishes fluids and electrolytes	Can hinder nutrient absorption and lead to digestive distress
Refeeding Syndrome Risk	Lower risk due to controlled, gentle nutrient intake	Higher risk, especially if severely malnourished

Important Refeeding Tips and What to Avoid

Beyond food choices, your approach to eating is just as important. Listen to your body and avoid the temptation to overeat, which is a common mistake after a prolonged fast.

Key practices for successful refeeding:

Eat Slowly and Mindfully: Chew each mouthful thoroughly. This aids digestion and helps you recognize when you are full.
Avoid Overeating: Your stomach has shrunk during the fast. Eating a large meal too quickly can cause pain, bloating, and nausea.
Beware of High-Sugar Foods: Refined sugars can cause a rapid blood sugar spike, leading to an energy crash and canceling out some of the benefits of fasting.
Postpone High-Fiber and High-Fat Foods: Foods high in fiber (like lentils, beans, and raw vegetables) and high in fat (like greasy, fried foods) can be difficult for your digestive system to handle initially.
Stay Hydrated: Continue drinking water throughout the day, even after you begin eating solids, to maintain proper hydration levels.

Conclusion

Choosing what is best to eat after a 36 hour fast is a process that requires patience and intentionality. The goal is to ease your body back into digestion gently, starting with hydrating liquids and progressing to small, easily digestible meals. By focusing on broths, soft fruits, and lean proteins, and carefully avoiding heavy, processed, and high-sugar foods, you can ensure a safe and comfortable refeeding period. The refeeding phase is a crucial part of the fasting process and getting it right helps you reap the full health benefits. Remember to listen to your body’s signals and prioritize mindful eating. This careful approach will support your digestive health and overall well-being as you transition back to your normal diet.

Frequently Asked Questions

After a prolonged fast, your digestive system has been inactive. Reintroducing food too quickly, especially large or heavy meals, can overwhelm your system, leading to digestive issues like bloating, pain, and nausea. It can also cause a rapid metabolic shift that can be harmful.

No, it is highly recommended to avoid a full meal immediately. Start with small amounts of easily digestible liquids, like broth, and gradually introduce soft, solid foods in small portions over the next several hours.

Refeeding syndrome is a dangerous metabolic complication that can occur in severely malnourished individuals who are aggressively refed. While a 36-hour fast typically does not put a healthy person at high risk, a cautious reintroduction of food with balanced electrolytes is always the safest approach.

Initially, no. While fiber is generally healthy, high-fiber foods like legumes, grains, and raw vegetables can be difficult for your digestive system to handle after a fast. It's best to introduce them gradually after the first refeeding period.

Avoid sugary drinks like soda and high-sugar juices, as they can cause a sharp blood sugar spike. Also, steer clear of alcohol and heavy, caffeinated drinks that can irritate your stomach.

Start with liquids like bone broth. After 1-2 hours, have a small portion of soft fruit or steamed vegetables. Progress to a small, balanced meal with lean protein and soft, cooked vegetables. Continue with small, frequent meals rather than large ones.

While healthy fats are important, it's best to introduce them in moderation initially. Excessive heavy fats, especially from fried or greasy foods, can be difficult to digest and cause discomfort. Avocado is a good, moderate source of healthy fat to start with.