What Should I Eat After a 16 Hour Fast? The Ultimate Guide

January 6, 2026 •

3 min read

After a 16-hour fast, your body has been resting its digestive system and has increased insulin sensitivity. This makes your first meal, or 'break-fast,' particularly impactful, so knowing what should I eat after 16 hour fast is key to optimizing the benefits of your fasting period.

Quick Summary

After a 16-hour fast, ease your body back into eating with small, easily digestible, nutrient-dense foods. Focus on lean protein, healthy fats, and hydrating fluids to avoid bloating and discomfort, while skipping heavy or sugary items.

Key Points

Start Slow: Begin with small portions of gentle, easy-to-digest foods like bone broth or a small smoothie to avoid shocking your digestive system.
Prioritize Protein & Fats: Focus on lean proteins (eggs, fish) and healthy fats (avocado, olive oil) for sustained energy and stable blood sugar.
Delay Heavy Carbs: Avoid high-glycemic and carb-heavy foods initially to prevent a blood sugar spike and energy crash.
Stay Hydrated: Continue to hydrate with water or electrolyte-rich fluids, as fasting can lead to mild dehydration.
Chew Thoroughly: Eat slowly and mindfully, chewing food well to assist digestion and recognize fullness cues more effectively.
Avoid Sugary and Fried Foods: Steer clear of sweets, sugary drinks, and heavy, fried foods, which can cause discomfort and negate fasting benefits.

The Gentle Reintroduction: Your Immediate Post-Fast Meal

When breaking a 16-hour fast, the goal is to ease your body back into digestion, not shock it. Your digestive system has been dormant, and overloading it can cause discomfort, bloating, or a blood sugar spike that negates the benefits of your fast. Starting with a small portion of easily digestible, nutrient-dense food is the safest approach.

Prioritize Protein and Healthy Fats

Protein and healthy fats are your best friends when ending a fast. They provide sustained energy and help keep blood sugar levels stable, unlike simple carbohydrates that can cause a rapid spike and subsequent crash.

Lean Proteins: Eggs, fish like salmon, or skinless chicken breast are excellent choices. They are easily digested and provide essential amino acids for muscle repair. Eggs, in particular, are a popular choice due to their high bioavailability and nutrient density. A soft-boiled egg or two can be a perfect first bite.
Healthy Fats: Avocado and olive oil are excellent sources of healthy fats. Avocados are rich in monounsaturated oleic acid and potassium, supporting hydration and digestion. A small slice of avocado with a sprinkle of salt can be a great way to start.
Bone Broth: Considered a gold standard for breaking a fast, bone broth is rich in electrolytes and minerals, gentle on the stomach, and helps rehydrate the body effectively. A warm cup of bone broth can be the ideal first step before introducing solid food.

Incorporate Low-Glycemic Carbs and Vegetables

After your initial protein and fat, you can introduce low-glycemic carbohydrates. These provide energy without overwhelming your system.

Cooked Vegetables: Steamed or sauteed vegetables like spinach, zucchini, and carrots are great. Cooking them makes them easier to digest than raw vegetables, which can be tough on an empty stomach.
Berries: Small portions of berries like blueberries or raspberries offer antioxidants and fiber that won't cause a significant blood sugar spike. They also satisfy a sweet craving naturally.
Simple Smoothies: A simple smoothie with a couple of fruits, a liquid base (like unsweetened almond milk or coconut water), and a healthy fat (like a spoonful of almond butter) can be a great way to deliver nutrients smoothly.

Foods to Avoid After Your 16 Hour Fast

Just as important as what you eat is what you don't. Certain foods can undo the positive effects of your fast and cause significant discomfort.

High-Sugar Foods: Sugary cereals, pastries, sodas, and excessive fruit juice can cause a rapid insulin spike, leading to an energy crash and potentially undoing the metabolic benefits of your fast.
Fatty and Fried Foods: Greasy, fried foods can be hard on the digestive system and lead to bloating and other discomforts. Your body is not prepared for a sudden influx of heavy, processed fats.
Excessively High-Fiber Foods: While fiber is generally healthy, high amounts from raw vegetables, legumes, or whole grains can be difficult to digest right after a fast, causing bloating and gas. Introduce fiber gradually in later meals.

Comparison Table: Best vs. Worst Foods for Breaking a 16-Hour Fast


Best Foods to Break a Fast	Worst Foods to Break a Fast
Bone broth or vegetable broth	Sugary drinks and fruit juice
Soft-boiled or scrambled eggs	Greasy, fried foods like french fries
Sliced avocado or a small portion of nuts	Pastries, donuts, and sugary cereals
Steamed or sauteed non-starchy vegetables	Large, carb-heavy pasta dishes
Simple smoothie (berries, spinach, almond milk)	Beans and legumes (for the first hour)
Fermented foods (unsweetened yogurt)	Alcohol

Staying Hydrated and Mindful

Hydration is critical, especially since some fasts can lead to mild dehydration. Continue drinking water and consider adding a pinch of Himalayan salt or an electrolyte-rich beverage like coconut water. The manner in which you eat also matters greatly. Eat slowly and mindfully, chewing your food thoroughly. This aids digestion and gives your body time to register satiety signals, preventing overeating.

For more detailed information on structuring your fast and refeeding, consider exploring resources like those provided by Diet Doctor, a trusted source for intermittent fasting guidance: Diet Doctor.

Conclusion: Listen to Your Body

Ultimately, breaking your 16-hour fast safely is about listening to your body. Starting small and focusing on nutrient-dense, easily digestible foods like protein, healthy fats, and cooked vegetables will help you maximize the benefits of your fast while preventing discomfort. Avoid overwhelming your system with sugar, heavy fats, or too much fiber at once. By following a gentle reintroduction strategy, you can make your intermittent fasting journey a more comfortable and effective experience.

Frequently Asked Questions

The absolute first thing should be a hydrating liquid like water or bone broth. Bone broth is particularly beneficial as it provides electrolytes and is gentle on the stomach.

It is not recommended to eat a large, heavy meal right away. A sudden influx of food can overwhelm your digestive system, leading to discomfort, bloating, and potential blood sugar instability.

Yes, simple smoothies can be a good option. Choose smoothies made with easy-to-digest ingredients like berries, spinach, a liquid base (like almond milk), and a healthy fat (like nut butter).

You don't need to avoid all carbs, but it's best to delay high-glycemic and processed carbs. Introduce low-glycemic sources like cooked vegetables or a small amount of fruit after your initial protein and fat.

Black coffee is typically fine during the fasting window itself. When breaking your fast, you can continue to have it, but be mindful of adding large amounts of cream or sugar, which can cause a sharp insulin response.

High-fiber foods, especially raw vegetables and legumes, can be tough for a dormant digestive system to process. Introducing them too quickly can cause gas, bloating, and discomfort.

A good practice is to space out your meals. Have a small, light, easy-to-digest snack first. Wait an hour or so, and if you feel well, you can then move on to a more substantial meal.