Breaking the Fast: What is the best thing to eat after fasting for 16 hours?

October 9, 2025 •

4 min read

According to the British Nutrition Foundation, drinking plenty of water during a fast is vital for hydration. As the 16:8 intermittent fasting cycle concludes, a gentle approach to eating is best to avoid upsetting the digestive system. The ideal first meal after a fast should include easily digestible foods to replenish nutrients without causing a spike in blood sugar or digestive distress.

Quick Summary

The first meal after a 16-hour fast should be small and centered on easy-to-digest, nutrient-dense foods. Focus on liquids like broth, smoothies, or fermented foods to gently reintroduce nutrients. Avoid heavy, fatty, sugary, or high-fiber foods initially to prevent digestive upset. Transition to balanced whole-food meals gradually.

Key Points

Start gently: Begin with small portions of easy-to-digest, nutrient-dense foods to prevent overwhelming your system after a fast.
Prioritize hydration: Use fluids like water, bone broth, or coconut water to rehydrate and prepare your digestive system.
Focus on lean protein and healthy fats: Eggs, fish, and avocados provide sustained energy and satiety without causing blood sugar spikes.
Include fermented foods: Plain yogurt or kefir can reintroduce beneficial probiotics to support gut health after fasting.
Avoid heavy, fatty, or sugary foods: High-sugar and fried foods can cause rapid blood sugar spikes and digestive discomfort, so they should be avoided initially.
Eat slowly and mindfully: Chewing food thoroughly and eating at a moderate pace aids digestion as your body readjusts to eating.

Why the First Meal Matters After a 16-Hour Fast

After 16 hours without food, your body has entered a fasted state, and your digestive system has been dormant. Reintroducing food, especially a large or heavy meal, can shock your system and lead to discomfort like bloating, gas, and cramping. A gentle re-feeding strategy helps your digestive system 'wake up' gradually and ensures you absorb nutrients effectively. This mindful approach is crucial for maximizing the benefits of your fast, which include improved blood sugar control and reduced inflammation.

The Importance of Hydration and Electrolytes

Even though you can have calorie-free drinks during your fast, it is still crucial to prioritize hydration when breaking it. Water, bone broth, and coconut water can help replenish fluids and electrolytes lost during the fasting period. Nutrient-rich fluids are a gentle way to prepare your stomach for more solid food. Homemade bone broth, in particular, contains amino acids that are easy to absorb and won't stress the digestive tract.

Best Foods for a Post-16-Hour Fast

Focus on liquids and easily digestible solids for your first meal. Incorporating a balance of lean protein, healthy fats, and some simple carbohydrates will refuel your body effectively. Start with a small portion and eat slowly, chewing your food thoroughly to aid digestion.

Smoothies and Blended Foods

Blended foods are an excellent way to introduce a controlled amount of fiber and nutrients without overwhelming your digestive system. A smoothie with a few simple ingredients can be a perfect starter meal.

Simple Smoothie: Blend ripe banana, a handful of spinach, and unsweetened almond milk.
Berry Smoothie: Combine frozen blueberries with Greek yogurt or kefir for a dose of probiotics and antioxidants.

Fermented Foods

Fermented foods are rich in probiotics, which are beneficial bacteria that help restore your gut microbiome. Introducing these can help improve digestion as your system restarts.

Plain Yogurt or Kefir: Both are excellent sources of protein and probiotics.
Sauerkraut or Kimchi: A small side of fermented vegetables can also support gut health.

Healthy Fats and Protein

Lean proteins and healthy fats help to promote satiety and provide sustained energy without a significant insulin spike.

Avocado: Loaded with healthy monounsaturated fats, potassium, and vitamins.
Eggs: A complete source of protein that is relatively easy to digest.
Fish: Lean fish like salmon or cod offers protein and omega-3 fatty acids.

Cooked Vegetables

While raw, high-fiber vegetables can be difficult to digest right away, cooked, starchy options are much gentler.

Steamed Vegetables: Soft, steamed veggies like zucchini, winter squash, or spinach provide vitamins and minerals.
Sweet Potatoes: Offer an easily digestible source of carbohydrates to replenish glycogen stores.

Comparison Table: Good vs. Bad Re-feeding Choices


Feature	Good Post-Fast Choices	Poor Post-Fast Choices
Preparation	Cooked, blended, or naturally soft	Fried, raw, or heavily processed
Nutrient Profile	Nutrient-dense, balanced macros	High in sugar, refined carbs, or unhealthy fats
Hydration	Water-rich foods (melons), broths	Sugary juices, sodas
Digestion	Easy on the digestive system (probiotics, lean protein)	Difficult to digest (high fiber, fatty foods)
Example Meal	A smoothie with berries and Greek yogurt	A large greasy cheeseburger and fries

Creating Your First Post-Fast Meal

For a 16:8 intermittent fasting schedule, your first meal will likely be lunch. Here is an example of a balanced and gentle approach:

Start with a hydrating beverage: Begin your meal with a glass of water or a cup of warm bone broth to rehydrate and prepare your stomach.
Wait a few minutes: Take a moment to let your body adjust before diving into food.
Enjoy your main meal: An omelette with scrambled eggs, cooked spinach, and a side of avocado is a balanced option that combines easy-to-digest protein, healthy fats, and cooked greens. Alternatively, a smoothie bowl with yogurt, berries, and a sprinkle of almonds provides a mix of probiotics, vitamins, and protein.

Mistakes to Avoid When Breaking Your Fast

Overeating: It's tempting to eat a large meal after fasting, but this can cause significant digestive distress. Stick to a moderate portion size.
Breaking the fast with junk food: High-sugar, processed, and fried foods can cause a rapid spike in blood sugar, negating the benefits of your fast and causing lethargy.
Eating too quickly: Chew your food thoroughly and eat slowly to allow your body time to process the meal.
Consuming high-fiber raw vegetables: While fiber is generally good, a sudden influx of raw, high-fiber produce can be difficult for your digestive system to handle right away.

Conclusion

For most people practicing a 16-hour intermittent fast, breaking the fast with a small, gentle meal of nutrient-dense and easily digestible foods is the best strategy. By prioritizing hydration and gradually introducing lean protein, healthy fats, and some cooked vegetables, you can avoid digestive upset and maximize the benefits of your fasting protocol. As your digestive system gets back into gear, you can return to a more standard, balanced diet of whole, unprocessed foods. Always listen to your body and consult a healthcare professional for personalized nutritional advice. For more detailed guidance, consider reviewing authoritative sources on intermittent fasting and re-feeding protocols.

Frequently Asked Questions

The very first thing you should consume is a glass of water to rehydrate, followed by a small, easily digestible food. A great option is a cup of warm bone broth, a handful of dried fruit like dates, or a simple smoothie.

Breaking a fast gently is important because your digestive system has been inactive for 16 hours. A heavy meal can shock your system, leading to bloating, cramps, or indigestion. Easing back in allows your body to restart digestion smoothly.

Yes, you can have coffee when you break your fast, but it's best to have it black or with a small amount of fat like coconut oil to avoid a large insulin spike. You may also want to start with food first to see how your stomach reacts.

You should avoid foods that are high in added sugar, unhealthy fats, and excessive fiber, such as greasy, fried foods, large portions of raw vegetables, and sugary drinks. These can be difficult to digest and cause discomfort.

Waiting about 30 minutes to an hour after your initial light meal, like a smoothie or broth, is recommended before eating a larger, more complex meal. This gives your digestive system time to adjust.

Yes, dried fruits like dates are a traditional way to break a fast and can be a good source of concentrated energy and micronutrients. They provide a quick boost without being overly harsh on the system.

If you experience digestive issues, it's a sign that you may have eaten too much too quickly or consumed a food that is too difficult to digest. Slow down, stick to simpler, cooked foods, and ensure you are well-hydrated.