What should I eat first during intermittent fasting? Your guide to breaking a fast safely

November 2, 2025 •

5 min read

Intermittent fasting is a popular eating pattern for weight management and metabolic health. The way you break a fast is just as important as the fast itself, which is why knowing exactly what should I eat first during intermittent fasting is so important for avoiding digestive discomfort and maximizing benefits.

Quick Summary

The first meal after fasting should be light, hydrating, and easy to digest to avoid shocking your system. Focus on nutrient-dense options like bone broth, lean proteins, cooked vegetables, and healthy fats, while avoiding high-sugar, greasy, or highly processed foods.

Key Points

Start with Liquids: Begin with bone broth or herbal tea to rehydrate and prime your digestive system gently.
Choose Easy-to-Digest Foods: Opt for small portions of lean protein like eggs or fish, and soft cooked vegetables.
Include Healthy Fats: Incorporate sources like avocado or olive oil to provide sustained energy and satiety.
Support Gut Health: Fermented foods like unsweetened yogurt or kefir can help reintroduce beneficial bacteria.
Avoid Sugary and Processed Foods: Steer clear of refined carbs, sugary drinks, and fried items to prevent blood sugar spikes and digestive stress.
Eat Mindfully and Slowly: Chew your food thoroughly and listen to your body’s hunger cues to prevent overeating and discomfort.
Prioritize Nutrient-Dense Meals: Focus on whole, unprocessed foods during your eating window to maximize health benefits.

Why Your First Meal After Fasting Matters

During an intermittent fast, your body undergoes significant metabolic and physiological changes. After a period without food, your digestive system has been resting, and the body's production of digestive enzymes slows down. Suddenly reintroducing a large, heavy meal can overwhelm your system, leading to bloating, nausea, and discomfort. Breaking your fast mindfully with easily digestible, nutrient-dense foods helps gently restart your digestion, prevent blood sugar spikes, and allows your body to effectively absorb the nutrients you are providing. This approach supports the very goals of fasting, such as improved insulin sensitivity and better gut health.

Best Foods to Break Your Fast

Choosing the right foods for your first meal is a critical step. The best options are those that are gentle on the stomach and provide valuable nutrients.

Hydrating and Soothing Liquids

Starting with liquids is an excellent way to rehydrate and prepare your digestive system for solid food. Options include:

Bone Broth: Rich in minerals and amino acids, bone broth is incredibly gentle and helps replenish lost electrolytes.
Herbal Tea: A warm, unsweetened herbal tea is calming and hydrating.
Water with Lemon: A gentle rehydration option, though some with sensitive stomachs may prefer plain water.

Easy-to-Digest Proteins

Protein is essential for muscle maintenance and promoting satiety, but you should choose lean, easily digestible sources to begin with.

Eggs: A great source of complete protein and healthy fats, eggs are easy on the stomach.
Fish: Lean fish like cod or salmon provides protein and beneficial omega-3 fatty acids without being too heavy.
Lean Poultry: Small portions of skinless chicken or turkey breast are good protein options for shorter fasts.

Soft, Cooked Vegetables

While raw, fibrous vegetables can be tough on a fasting stomach, lightly cooked or steamed vegetables are a fantastic choice.

Cooked Spinach or Kale: These provide vitamins and minerals without an overwhelming amount of fiber.
Steamed Zucchini or Carrots: Soft, starchy vegetables like carrots or zucchini are gentle on the digestive tract.

Healthy Fats

Healthy fats provide sustained energy and help with satiety, but should be consumed in moderation initially.

Avocado: Creamy and nutrient-dense, avocado is an excellent source of healthy monounsaturated fats.
Olive Oil: A drizzle of extra virgin olive oil over cooked vegetables adds flavor and healthy fats.

Probiotic-Rich Foods

Probiotics help support your gut microbiome, which can be beneficial after a period of fasting.

Unsweetened Yogurt or Kefir: Fermented dairy products reintroduce beneficial bacteria.
Miso: Miso soup is another great way to consume fermented foods gently.

Foods to Avoid When Breaking a Fast

Just as important as knowing what to eat is knowing what to avoid. These foods can cause digestive upset and negate the benefits of your fast.

Sugary Foods and Drinks: Candy, soda, and fruit juices can cause a rapid blood sugar spike and subsequent crash.
Refined Carbohydrates: White bread, pastries, and highly processed cereals offer little nutritional value and can spike insulin levels.
Greasy and Fried Foods: High-fat, greasy meals are difficult to digest and can lead to bloating and discomfort.
Large Portions of Red Meat: Red meat can be hard on the digestive system, especially after a prolonged fast.
Spicy Foods: Irritating to the stomach lining, spicy foods can cause heartburn on an empty stomach.

First Meal Foods: Do's and Don'ts


Meal Component	Do's (Best Choices)	Don'ts (Worst Choices)
Hydration	Water, bone broth, herbal tea, electrolyte water	Sugary sodas, fruit juice, milky drinks
Protein	Eggs, lean fish (cod), light poultry, tofu	Fatty red meat, large steaks, processed meats
Vegetables	Cooked spinach, steamed carrots, sautéed zucchini	Large salads with raw, fibrous vegetables
Fats	Avocado, olive oil, small handful of nuts	Greasy fried foods, heavy cream, excessive butter
Carbohydrates	Cooked oats, quinoa in small amounts	White bread, pastries, sugary cereals, pasta
Dairy	Plain, unsweetened yogurt or kefir	Full-fat ice cream, aged cheeses

How to Ease Back into Eating

Properly breaking a fast isn't just about the right foods; it's also about the right process. Follow these guidelines to ensure a smooth transition:

Start Small: Begin with a small portion of food to gauge your body's reaction. Don't feel pressured to eat a full meal immediately.
Chew Thoroughly: Take your time and chew your food well. This aids digestion and helps you feel full without overeating.
Listen to Your Body: Pay attention to how different foods make you feel. Your body will give you clues about what it tolerates best after a fast.
Stay Hydrated: Continue drinking plenty of water throughout your eating window.
Gradual Increase: Gradually increase your portion sizes and the complexity of your meals over the course of your eating window, rather than rushing into a heavy feast.

Conclusion

Knowing what should I eat first during intermittent fasting is key to a successful and comfortable experience. By starting with hydrating liquids and moving toward small, nutrient-dense meals with easily digestible proteins, healthy fats, and cooked vegetables, you can gently wake up your digestive system. Avoiding high-sugar, processed, and greasy foods is crucial for preventing discomfort and blood sugar spikes. A mindful and gradual approach to refeeding ensures you reap all the health benefits that intermittent fasting has to offer. For more information on safely breaking longer fasts, consult resources like Diet Doctor's guide on intermittent fasting and refeeding protocol.

Example First Meals

Here are a few practical and gentle meal ideas to break your fast:

Option 1: A warm cup of bone broth followed by a small bowl of scrambled eggs with a side of sautéed spinach.
Option 2: A light smoothie made with unsweetened Greek yogurt, a handful of berries, and a liquid base like unsweetened almond milk or coconut water.
Option 3: A small serving of baked cod with steamed zucchini and a drizzle of olive oil.
Option 4: A simple tomato and cucumber salad with a tablespoon of extra virgin olive oil.

Incorporating these strategies will help you break your fast in a way that nourishes your body and supports your health goals.

Frequently Asked Questions

Technically, yes, but it depends on the fast's purpose. For a strict fast aiming for autophagy, a protein shake with calories will break the fast. For general intermittent fasting, it's often better to start with whole foods. If you do use a shake, ensure it’s small, and wait about an hour before a larger meal.

High-fiber foods, especially raw ones, can be difficult for a fasting-adapted digestive system to process. They can cause bloating, gas, and discomfort. It's better to introduce fiber gradually with cooked vegetables rather than raw salads or high-fiber grains.

Yes, some fruits are excellent for breaking a fast. Water-rich fruits like watermelon, melon, and berries are good options as they aid in rehydration and are easy to digest. Dried fruits like dates are also a traditional way to get a quick energy boost. Avoid excessive fruit juice, which can cause a rapid sugar spike.

Yes, unsweetened coffee or herbal tea is fine. However, adding cream, sugar, or other calorie-containing ingredients will break your fast. Some experts advise caution with coffee due to its potential to stimulate digestive enzymes and stomach acid, especially on a completely empty stomach.

After starting with a small, gentle portion, like broth or a few eggs, wait 1-2 hours before having your main, more substantial meal. This staggered approach allows your digestive system to warm up and helps prevent blood sugar spikes.

To prevent bloating, start with hydrating liquids and small portions of easily digestible foods. Avoid high-sugar, greasy, and processed foods, which are hard on the digestive system. Chew your food slowly and thoroughly, and avoid large meals immediately after your fast.

Yes. The longer the fast, the more gently you should reintroduce food. After a short, 12-16 hour fast, your first meal can be fairly normal. For longer fasts (24+ hours), start with liquids like bone broth and small, soft foods before moving on to larger meals over several days.