What to eat after a 5-day ProLon fast? A Guide to Safe Refeeding

January 2, 2026 •

3 min read

According to ProLon's guidance, transitioning back to a regular diet correctly is essential for maximizing the benefits of the Fasting Mimicking Diet. Knowing what to eat and, more importantly, how to eat after your 5-day ProLon fast can help prevent digestive upset and refeeding syndrome. This guide offers a comprehensive approach to post-fast nutrition, ensuring a smooth and successful return to your normal eating habits.

Quick Summary

Successfully transitioning off a 5-day ProLon fast requires a gradual reintroduction of easy-to-digest, nutrient-dense foods. Start with light liquids and progress to small portions of whole, plant-based foods to support your digestive system and maintain fasting benefits.

Key Points

Start with Liquids: Begin your refeeding with gentle liquids like bone broth, herbal tea, or simple smoothies to rehydrate and wake up your digestive system.
Introduce Foods Gradually: After liquids, slowly add small portions of easy-to-digest, soft, and cooked vegetables before moving to more complex foods.
Prioritize Whole Foods: Focus on nutrient-dense, plant-based foods, lean proteins, and healthy fats while avoiding processed items, refined sugars, and heavy fats.
Listen to Your Body: Pay close attention to how your body responds to new foods. If you experience discomfort, slow down and return to simpler foods.
Maintain Hydration: Continue drinking plenty of water during the refeeding process to stay hydrated and aid digestion.
Avoid Fast-Breaking Foods: Steer clear of high-fiber raw vegetables, rich dairy, red meat, and alcohol immediately after your fast to prevent digestive upset.

Day 6: The Gentle Transition

Immediately following your ProLon fast, your digestive system is in a delicate state and requires a slow reawakening. The manufacturer recommends a specific 'Transition Day' meal plan, focusing on light, simple meals. The primary goal is to rehydrate and replenish your body without shocking it with a heavy influx of food.

Prioritize Liquids

Your first food should be in liquid form to ease your digestive tract back into action. This helps to rehydrate you and provide essential nutrients without overwhelming your system.

Bone or Vegetable Broth: Soothing and rich in minerals, broth is an excellent first step. Look for low-sodium options or make your own from scratch. It provides fluids and electrolytes that may have been depleted during the fast.
Simple Smoothies: A smoothie made with easy-to-digest ingredients is a great option. Blend a frozen banana, a handful of leafy greens like spinach, and some unsweetened almond or coconut milk. Avoid adding protein powders or high-fiber items initially.
Herbal Tea: Caffeine-free herbal teas, especially ginger or peppermint, can be very soothing for the stomach.

Introduce Small, Soft Solids

Later in the day, you can introduce a small amount of easy-to-digest solid food. Remember to keep portions small and chew thoroughly.

Light Vegetable Soups: A blended vegetable soup, with soft-cooked carrots, zucchini, or butternut squash, is nourishing and gentle. The heat and blending process makes the nutrients more accessible to your body.
Mashed or Steamed Vegetables: Steamed or mashed vegetables like sweet potatoes or zucchini offer carbohydrates and nutrients without being tough on your stomach.
Avocado: Rich in healthy fats, half an avocado can be a great addition to your transition day.

Day 7 and Beyond: Expanding Your Diet

On day 7, you can begin to expand your diet to include a wider variety of foods, but continue to prioritize whole, nutrient-dense options.

Incorporating Protein and Grains

As your digestive system normalizes, you can start adding lean proteins and whole grains in small portions.

Lean Protein: Small portions of low-mercury fish or skinless chicken breast can be introduced. If you are plant-based, consider small servings of tofu or tempeh.
Whole Grains: Refined grains should be avoided, but small amounts of cooked whole grains like brown rice or quinoa are acceptable.

Longevity-Promoting Foods

To build upon the health reset from ProLon, incorporate a variety of foods that support longevity and overall wellness.

Legumes: Lentils, chickpeas, and other legumes are great sources of plant-based protein and fiber, but reintroduce them slowly to avoid digestive discomfort.
Nuts and Seeds: Walnuts, almonds, and pumpkin seeds offer healthy fats and nutrients. Start with a small handful.
Healthy Fats: Continue to include sources of unsaturated fats like olives and olive oil.

Foods to Avoid During the Refeeding Process

Just as important as what you eat is what you avoid. Some foods can be harsh on your system after a prolonged fast.


Food Category	Why to Avoid	Healthier Alternatives
Heavy Fats & Fried Foods	Overloads the system, potentially causing dumping syndrome.	Avocado, olive oil, nuts in small quantities.
Refined Sugars & Pastries	Causes a rapid insulin spike, negating the metabolic benefits of the fast.	Natural sugars from low-glycemic fruits like berries or dates.
High-Fiber Raw Vegetables	Can be hard on a dormant digestive system, causing gas and bloating.	Blended vegetable soups or steamed, soft vegetables.
Red Meat & Fatty Dairy	Harder to digest and high in saturated fat.	Small portions of lean fish, chicken, or plant-based proteins.
Alcohol	Dehydrating and can overwhelm a sensitive system.	Plenty of water, herbal tea, or coconut water for hydration.

Conclusion: Making the Reset Last

Completing the 5-day ProLon fast is a significant achievement and the refeeding process is a critical part of its success. By following a slow and methodical approach, starting with light liquids and gradually reintroducing whole foods, you can ensure a smooth transition and maintain the health benefits gained from the program. Listen to your body and be mindful of your food choices in the days following the fast to support your overall wellness. For long-term health, continue incorporating the principles of a longevity diet, focusing on plant-based, nutrient-dense foods. For more detailed resources on the ProLon diet and post-fasting protocols, consult the official guide.

Frequently Asked Questions

The very first thing you should consume is a light liquid, such as a low-sodium bone broth or vegetable broth, or a simple fruit juice. This helps to gently reintroduce nutrients without shocking your digestive system.

No, you should not eat a regular, large, or heavy meal immediately after your fast. This can cause digestive distress, bloating, and other complications. The transition period should last at least two days, starting with small, light meals and gradually increasing portion sizes and complexity.

The refeeding period typically lasts for at least two days, according to some experts. ProLon's official guidelines outline a transitional day (Day 6) and a gradual reintroduction on Day 7, with a return to a normal, healthy diet on Day 8 and beyond.

Start with small amounts of easily digestible proteins. Good choices include low-mercury fish, skinless chicken breast, or plant-based proteins like tofu. Avoid heavy, fatty meats and high-fiber legumes initially.

Yes, avocado is an excellent choice for refeeding. It provides healthy fats and is generally easy on the digestive system, but you should start with only half an avocado on the transition day.

While ProLon recommends avoiding caffeine during the fast, some refeeding guides suggest black coffee or unsweetened herbal tea is acceptable for those who need a caffeine fix. If you add any cream, make sure it's a dairy-free option like almond milk.

Refeeding syndrome is a dangerous metabolic and electrolyte complication that can occur if food is reintroduced too quickly after an extended fast. To avoid it, follow a slow refeeding protocol, starting with small, easy-to-digest portions, and continue staying hydrated.