What to Eat First After Fasting for 16 Hours? Your Guide to a Gentle Refeed

October 30, 2025 •

4 min read

After 16 hours of fasting, your body's digestive system has been in a state of rest, and suddenly introducing heavy, rich foods can cause discomfort and undo some of the benefits. Understanding what to eat first after fasting for 16 hours is key to a smooth transition back to eating and maximizing your health goals.

Quick Summary

This guide outlines the best, most easily digestible foods to consume when ending a 16-hour fast, such as soups, smoothies, and lean proteins. It also explains which foods to avoid to prevent digestive upset and offers tips for a successful refeeding process.

Key Points

Start Gently: Break your fast with small portions of easily digestible foods like bone broth or simple smoothies to avoid shocking your digestive system.
Prioritize Hydration: Drink plenty of water or hydrating, low-sugar beverages. Foods with high water content, like melons, can also help.
Favor Lean Protein and Healthy Fats: Include eggs, fish, or avocado in your first meal to provide sustained energy and help with satiety.
Opt for Cooked Vegetables: Choose cooked vegetables over raw, as cooking breaks down fiber and makes them gentler on a rested digestive system.
Avoid Heavy and Processed Foods: Steer clear of sugary treats, fried foods, and large, complex meals immediately after fasting to prevent blood sugar spikes and digestive distress.
Chew Your Food Mindfully: Eating slowly and chewing thoroughly aids digestion and helps you recognize your body's natural fullness cues.

The Science Behind Breaking a 16-Hour Fast

Your digestive system slows down during a fast, reducing the production of digestive enzymes and stomach acid. A sudden influx of complex or heavy foods can shock your system, leading to bloating, cramping, and a poor energy response. The goal of your first meal should be to gently reawaken your digestive tract and provide easily absorbable nutrients without causing a blood sugar spike.

The Best Foods to Break a 16-Hour Fast

Choosing the right foods for your refeed is crucial for promoting digestion, replenishing nutrients, and maintaining stable energy levels. Here are some of the best choices:

Hydrating and Easily Digestible Foods

Bone Broth: A nourishing and hydrating liquid, bone broth contains partially broken-down proteins like collagen, making it incredibly easy for your body to absorb. It also helps replenish electrolytes lost during the fast.
Smoothies: A simple smoothie with ingredients like spinach, unsweetened almond milk, and a handful of berries can be gentle on the stomach. Blending breaks down fiber, making the nutrients more accessible without causing a digestive overload.
Fermented Foods: Unsweetened yogurt, kefir, or kimchi can provide beneficial probiotics to help restore and support your gut microbiome, aiding digestion.

Nutrient-Dense Proteins and Healthy Fats

Eggs: A complete protein source, eggs offer high-quality protein and healthy fats that are relatively easy to digest for many people. They provide sustained energy and satiety.
Avocado: Rich in monounsaturated fats, fiber, and essential vitamins and minerals, avocado can be a satiating first food. Its healthy fats help prevent overeating after the fast ends.
Fish: Lean fish like salmon or cod is an excellent source of protein and omega-3 fatty acids that is generally easier to digest than red meat.

Low-Glycemic Fruits and Cooked Vegetables

Melons and Berries: Watermelon and berries are high in water content, helping rehydration, and contain fiber that slows sugar absorption.
Cooked Vegetables: Steamed or sautéed non-starchy vegetables like zucchini, spinach, or carrots are gentler on the digestive system than raw alternatives because the cooking process breaks down some of the fiber.

Foods to Avoid After Fasting

Just as important as knowing what to eat is knowing what to avoid. Certain foods can shock your system and cause an immediate crash or digestive upset.

High-Fiber Raw Vegetables: While healthy, raw cruciferous vegetables like broccoli or cauliflower can be tough to digest on an empty stomach.
Refined Carbohydrates and Sugar: Foods like pastries, white bread, and sugary drinks cause a rapid spike in blood sugar, potentially negating some of the metabolic benefits of fasting and causing an energy crash.
Heavy, Fatty, or Processed Foods: Greasy cheeseburgers, fried foods, and fatty processed meats are difficult for the body to process and can cause significant digestive distress.
Excessive Dairy: High-fat dairy products can be inflammatory and hard to digest for some individuals after a fast.

A Sample First Meal Comparison


Feature	Ideal First Meal (e.g., Simple Smoothie)	Foods to Avoid (e.g., Burger and Fries)
Preparation	Blended for easy digestion, includes a balance of nutrients.	Heavy, fried, and complex to process.
Impact on Digestion	Gentle and hydrating, easing the system back into work.	Can shock the system, causing bloating and indigestion.
Blood Sugar Response	Gradual increase, avoiding spikes and crashes.	Rapid spike, leading to instability and fatigue.
Nutrient Density	High in vitamins, minerals, and antioxidants.	Often low in essential nutrients.
Satiety	Keeps you feeling full and satisfied longer.	May lead to an energy crash and overeating later.

Tips for a Smooth Fast-Breaking Experience

Start small: Don't break your fast with a large, heavy meal. Begin with a small portion of a gentle, hydrating food to ease your stomach.
Chew thoroughly: Take your time and chew your food well. This helps with the digestive process and allows you to better recognize your body's fullness signals.
Stay hydrated: Continue to drink plenty of water throughout your eating window, but avoid chugging a large amount at once to prevent bloating.
Practice mindful eating: Pay attention to your body's cues for hunger and fullness. Savoring your food without distractions can prevent overeating.
Plan ahead: Having a nutritious and easy-to-prepare meal ready for when your fast ends can help you avoid making poor food choices driven by hunger.

Conclusion: Listen to Your Body

After completing a 16-hour fast, the best approach is to listen to your body and reintroduce food gently. The ideal first meal is one that is hydrating, nutrient-dense, and easy for your digestive system to process. By prioritizing foods like bone broth, smoothies, eggs, and cooked vegetables, and by avoiding heavy, sugary, or highly processed options, you can ensure a comfortable refeed and maximize the benefits of your fasting regimen. For more information on the physiological impact of refeeding, consult scientific literature like the study on refeeding syndrome published by the National Institutes of Health.

Frequently Asked Questions

Eating a large, heavy, or fatty meal right after a 16-hour fast can overwhelm your digestive system. This can lead to digestive discomfort, bloating, and a significant spike and crash in blood sugar levels.

Yes, fruits with high water content and lower sugar, like berries and melons, are a good choice. They help rehydrate and provide easily digestible carbs, but avoid overconsumption of high-fructose fruits to prevent a sugar spike.

No, black coffee is acceptable during the fast, but adding cream, sugar, or other calorie-containing additives will technically break the fast and trigger an insulin response.

After your gentle, easy-to-digest first meal, you can introduce more complex healthy foods like whole grains and legumes later in your eating window. Listening to your body is key to know when you're ready for more substantial food.

Lean animal proteins like skinless chicken breast or fish are good choices because they are generally easy to digest and provide essential nutrients. It's best to eat them in smaller portions initially.

No, refeeding syndrome is a risk associated with prolonged fasting (multiple days or weeks) in malnourished individuals. It is not a concern for a standard 16-hour intermittent fast.

A small snack like a handful of almonds, a boiled egg, or a portion of unsweetened Greek yogurt can serve as a gentle bridge to a larger meal.