What Should I Eat After a 36 Hour Fast? A Comprehensive Guide

December 14, 2025 •

4 min read

According to nutrition experts, a sudden influx of heavy or processed foods after a prolonged fast can overwhelm your digestive system and reverse some of your progress. Knowing what should I eat after a 36 hour fast is crucial for a smooth and comfortable transition back to regular eating patterns.

Quick Summary

After an extended fasting period, the digestive system requires a gradual reintroduction of food. Begin with small portions of easily digestible, hydrating foods like broths and light fruits, then progress to more complex meals. Avoid heavy, fatty, or high-sugar foods initially to prevent discomfort and bloating.

Key Points

Start Slow: Reintroduce food with small, easily digestible portions to avoid overwhelming your digestive system after a 36-hour break.
Hydrate First: Begin with electrolyte-rich liquids like bone broth or coconut water to rehydrate and replenish minerals effectively.
Favor Soft Foods: Initial meals should consist of soft, cooked vegetables, ripe fruits, and lean proteins like eggs, as these are gentle on the stomach.
Avoid Heavy Items: Steer clear of high-fat, sugary, fried, and heavily processed foods to prevent bloating, energy crashes, and digestive upset.
Consider Gut Health: Fermented foods like Greek yogurt can help restore beneficial gut bacteria, aiding in the restart of digestive processes.
Chew Thoroughly: Eating slowly and chewing your food well gives your body time to prepare for digestion and signals fullness to the brain.
Listen to Your Body: Pay close attention to how you feel after each food introduction and adjust your pace accordingly.

The Importance of a Gentle Refeeding Process

After 36 hours without food, your digestive system has been at rest. The production of digestive enzymes slows down, and the gut microbiome shifts. Reintroducing food too quickly or with the wrong types of food can cause uncomfortable symptoms, such as bloating, cramping, and nausea. A careful refeeding process is essential to allow your body to gradually restart its digestive functions and to maintain the health benefits of your fast. Following a specific protocol helps prevent 'refeeding syndrome,' a potentially dangerous metabolic shift, although this is more of a concern with much longer fasts.

Phase One: The First 12 Hours

The goal for the first several hours is hydration and a gentle awakening of your digestive tract. Focus on liquids and small portions of soft, easily digestible foods.

Hydrating Liquids

Bone broth: This provides essential electrolytes like sodium and potassium, helping to rehydrate the body and replenish minerals lost during the fast. Opt for low-sodium versions or make your own.
Coconut water: A natural source of electrolytes, it's excellent for rehydration.
Simple smoothies: Blend hydrating fruits like watermelon or banana with a base of water or unsweetened plant-based milk. Avoid adding high-fiber ingredients like oats or protein powder at this stage.

Soft and Simple Foods

Watermelon: High in water content and easy-to-digest carbohydrates, it's a perfect first food.
Bananas: These are rich in potassium and gentle on the stomach. Use ripe bananas, as the starches are more broken down and easier to process.
Light vegetable soup: Blend cooked, soft vegetables like zucchini, carrots, or spinach with broth. The cooking process breaks down the fibers, making them less taxing on the digestive system than raw vegetables.

Phase Two: 12-24 Hours Post-Fast

Once your digestive system has had a chance to gently warm up, you can start introducing more substantial, nutrient-dense foods. Continue to eat slowly and in moderation.

Nutrient-Rich Options

Eggs: A great source of easy-to-digest protein. Soft-boiled or poached eggs are ideal, as they are prepared gently.
Fermented foods: Unsweetened Greek yogurt, kefir, or kimchi can help replenish your gut microbiome with beneficial bacteria, supporting digestion.
Avocado: Provides healthy fats and fiber, but in a gentle way that is satiating and packed with nutrients.
Cooked vegetables: Continue with cooked veggies, gradually increasing portion sizes. Steamed or sautéed greens like spinach are excellent choices for their vitamin and mineral content.
Fish: Lean fish like wild-caught salmon is a good source of protein and omega-3 fatty acids, and is generally easier to digest than red meat.

Foods to Avoid Immediately After a Fast

To prevent discomfort, it is crucial to steer clear of certain food groups that can shock your system.

High-fiber foods: Raw vegetables, legumes, and bran can be difficult for a rested digestive system to handle and may cause bloating. Cooked versions are better.
Sugary foods and drinks: Processed sweets, sodas, and fruit juices can cause a rapid spike in blood sugar, which is counterproductive and can lead to a crash later.
Heavy, fatty, or fried foods: Greasy meals and fatty meats put too much strain on your digestive system and can cause indigestion.
Large portions: Overeating is a common mistake that can lead to significant discomfort. Listen to your body's fullness cues and eat slowly.
Alcohol and caffeine: These can cause dehydration and disrupt the gentle rebalancing process your body is undergoing.

A Sample Refeeding Timeline

This is a general guide, and it's important to listen to your own body's signals and adjust as needed.

Hour 36 (Fast ends): A small cup of bone broth or a glass of water with a squeeze of lemon. Wait 30-60 minutes.
Hour 37-38: A small portion of a gentle food like watermelon or a simple banana smoothie.
Hour 40-42: A bowl of blended vegetable soup. Take your time eating and chew thoroughly.
Hour 44-48: Reintroduce a small, balanced meal. This could be a soft-boiled egg with a side of steamed spinach or a small serving of Greek yogurt with berries.
After 48 hours: Gradually return to your normal, healthy eating pattern, paying attention to mindful eating and portion sizes.

Comparison Table: Best vs. Worst Foods for Breaking a 36-Hour Fast


Type of Food	Best for Refeeding	Worst for Refeeding
Liquids	Bone broth, coconut water, water	Sugary sodas, fruit juices, alcohol, caffeine
Fruits	Watermelon, ripe banana, berries	Unripe fruits, dried fruits (concentrated sugar)
Vegetables	Blended vegetable soups, steamed zucchini, cooked carrots	Raw leafy greens, cruciferous vegetables like broccoli, onions
Protein	Soft-boiled eggs, lean fish, tofu	Fatty meats, tough steak, fried chicken
Dairy	Unsweetened Greek yogurt, kefir	High-fat cheese, rich ice cream, heavy cream
Grains	Refined grains (white rice, quick oats) in small amounts	High-fiber whole grains, white bread, pasta
Fats	Avocado, small amounts of olive oil	Fried foods, high-fat sauces, large portions of nuts

Conclusion: Mindful Eating is Key

How you break a 36-hour fast is just as important as the fast itself. The key is to be mindful and patient with your body. Start with liquids to rehydrate and replenish electrolytes, and then slowly introduce soft, easily digestible foods. Gradually increase portion sizes and the complexity of your meals. By following a gentle refeeding protocol, you can avoid gastrointestinal distress and sustain the positive health outcomes of your fast. Prioritizing whole, unprocessed foods will ensure you nourish your body in the most effective way possible. Remember to consult a doctor or registered dietitian before beginning any new fasting regimen, especially if you have underlying health conditions.

For more information on the physiology of breaking a fast, you can read about how refeeding affects your glucose levels and digestive system Nutrisense.

Frequently Asked Questions

The very first thing you should consume is a small portion of a hydrating liquid, such as a cup of low-sodium bone broth or a glass of water with a pinch of salt. This helps to gently rehydrate and replenish electrolytes without shocking your system.

Heavy, fatty, and fried foods are difficult for a rested digestive system to process. Eating them too soon can cause gastrointestinal distress, including bloating, cramping, and indigestion.

It is not recommended to use a heavy protein shake to immediately break your fast. While protein is important, protein powders can be too concentrated and difficult to digest initially. A better approach is to start with a gentler source like soft-boiled eggs or a light smoothie with minimal additions.

Yes, but stick to soft, hydrating, and low-fiber options initially, like watermelon or ripe bananas. Avoid high-fiber or very acidic fruits, as these can cause discomfort. Gradually introduce other fruits later in the refeeding process.

Breaking a fast incorrectly can lead to digestive issues like bloating, cramping, nausea, and diarrhea. It can also cause a rapid blood sugar spike and crash. Over longer fasts, it can risk a serious condition called refeeding syndrome, though this is less likely with a 36-hour fast.

For a 36-hour fast, the refeeding process should be slow and deliberate, especially during the first 12-24 hours. Most people can return to their normal healthy diet after 24-48 hours, but it is important to pay attention to your body's signals.

Yes, raw vegetables, especially cruciferous ones like broccoli and cabbage, are high in fiber and can be hard to digest immediately after a fast. Opt for cooked, blended, or steamed vegetables in the initial refeeding phase.