What to eat first when intermittent fasting? A guide to breaking your fast

October 4, 2025 •

5 min read

Did you know that how you break a fast can be just as important as the fasting period itself? Choosing what to eat first when intermittent fasting is key to maximizing its benefits, preventing digestive upset, and stabilizing blood sugar levels effectively.

Quick Summary

This guide covers the best and worst foods for breaking an intermittent fast, detailing gentle, nutrient-dense options like soups, eggs, and healthy fats, while advising against heavy, processed meals to ensure a smooth digestive transition.

Key Points

Start with Hydrating Liquids: Begin by drinking water or bone broth to rehydrate and gently wake up your digestive system.
Choose Small, Easily Digestible Portions: Overwhelming your system with a large meal after a fast can cause bloating and discomfort, so start small.
Prioritize Lean Proteins and Healthy Fats: Eggs, fish, avocados, and nuts provide sustained energy and help stabilize blood sugar levels.
Incorporate Fermented Foods: Unsweetened yogurt or kefir can reintroduce beneficial probiotics to aid gut health after fasting.
Avoid High-Sugar and Processed Foods: Steer clear of sweets, refined carbs, and fried items, which can cause blood sugar spikes and crashes.
Opt for Cooked, Not Raw, Vegetables Initially: Cooked vegetables are softer and easier for your digestive system to handle than high-fiber raw ones.

The Importance of a Gentle First Meal

After abstaining from food, your body's digestive system has been resting. The initial meal serves as a crucial reintroduction to the digestive process. A hasty return to heavy, fatty, or sugary foods can shock your system, leading to bloating, cramping, and lethargy. A gentle approach ensures a smooth transition, allowing your body to slowly resume normal digestive function and effectively absorb nutrients. The length of your fast significantly impacts how you should re-introduce food. For shorter fasts, such as the popular 16:8 method, the re-entry is simpler. However, for longer fasts (24 hours or more), a more cautious approach is necessary to prevent potential issues like refeeding syndrome.

What to Eat First: A Guide by Fast Duration

The best approach for breaking your fast depends on its duration. The longer the fast, the more gentle the refeeding process should be.

After a Shorter Fast (e.g., 16-18 hours)

For shorter, daily fasts, the digestive system is less dormant, so you can transition into a balanced, nutritious meal more easily. A smoothie, scramble with eggs and veggies, or a balanced salad with lean protein are all great options.

After a Longer Fast (e.g., 24+ hours)

Extended fasts require a step-by-step refeeding process. The first food should be a liquid, followed by easily digestible soft foods, and gradually progressing to more complex meals over a day or two.

Hydration first: Start with a glass of water, perhaps with a squeeze of lemon or electrolytes, or a cup of warm bone broth.
Liquid nutrition: Introduce nutrient-dense liquids like bone broth or a simple, smooth vegetable soup without heavy cream. These provide electrolytes and nutrients in an easily absorbed form.
Small, soft solids: After about an hour, incorporate small portions of soft, easy-to-digest foods like scrambled eggs, avocado, or cooked vegetables.
Balanced meals: You can then move toward more balanced meals, being mindful of portion sizes.

The Best Foods to Break Your Fast

Choosing nutrient-dense and easy-to-digest foods helps replenish your body's stores without overwhelming your digestive system.

Bone Broth: A powerhouse of electrolytes, minerals, and collagen. It helps rehydrate and provides gentle nutrients to wake up your system.
Eggs: A highly bioavailable source of protein that is easy to digest. They provide satiety and essential amino acids.
Fermented Foods: Unsweetened yogurt, kefir, or kimchi can restore beneficial gut bacteria and aid digestion.
Healthy Fats: Avocado and soaked nuts or seeds provide healthy fats that help stabilize blood sugar and increase satiety.
Cooked Vegetables: Steamed or soft-cooked vegetables like spinach, zucchini, or carrots are easier on the digestive tract than raw, high-fiber options.
Simple Smoothies: Blending fruits (like berries or bananas) with a liquid base makes it easier for your body to process nutrients.
Lean Fish or Poultry: Small portions of lean animal protein are easily digestible and help with muscle recovery.

Foods to Avoid Immediately After Fasting

To prevent digestive distress and blood sugar spikes, certain foods are best avoided right after a fast.

Sugary Foods and Drinks: Candy, soda, and sweet fruit juices can cause a rapid blood sugar spike, leading to an energy crash.
Fried and Fatty Foods: Foods high in fat, like fried items or rich desserts, are difficult to digest and can lead to bloating.
High-Fiber Raw Foods: Raw cruciferous vegetables like broccoli and cauliflower, or too many high-fiber legumes, can cause gas and stomach upset on an empty stomach.
Heavy, Processed Carbs: Refined grains like white bread or pasta are digested quickly, spiking blood sugar and leading to hunger shortly after.
Large Portions: Overeating immediately can overwhelm your system and cause discomfort, regardless of the food type.

Comparison Table: What to Eat vs. What to Avoid


Food Type	Best for Breaking a Fast	Reason	Avoid When Breaking a Fast	Reason
Protein	Eggs, lean fish, chicken breast	Easy to digest, provides satiety.	Red meat, fatty cuts, processed meats	Harder to digest, higher fat content.
Vegetables	Cooked, non-starchy veggies (spinach, carrots, zucchini)	Softer, easier digestion.	Raw, high-fiber cruciferous veggies (broccoli, cauliflower)	Can cause gas and bloating.
Carbohydrates	Oats, quinoa, bananas	Gentle energy, nutrient-dense.	Refined carbs (white bread, pastries), sugary cereals	Blood sugar spike and crash.
Fats	Avocado, nuts, seeds	Stabilize blood sugar, increase satiety.	Fried foods, rich desserts (ice cream)	Hard to digest, can cause bloating.
Liquids	Water, bone broth, blended smoothies	Hydrating, gentle nutrient delivery.	Sugary drinks, milk-heavy coffee, alcohol	Break fast, cause blood sugar spike.

The Step-by-Step Approach to Breaking Your Fast

For any fast, especially longer ones, a structured refeeding plan helps ensure a positive experience.

Hydrate First: Drink a glass of water, coconut water, or warm bone broth to begin rehydrating and awakening your digestive system.
Start Small: Your first meal should be a small portion, perhaps a cup of soup or a hard-boiled egg.
Chew Thoroughly: Take your time and chew each bite mindfully. This aids digestion and helps you recognize your body's satiety signals.
Prioritize Protein and Fats: Focus on easily digestible sources of lean protein and healthy fats to stabilize blood sugar and provide lasting energy.
Add Nutrients Slowly: Gradually add in cooked vegetables and whole grains after your initial, easy-to-digest portion.
Listen to Your Body: Pay close attention to how you feel. If you experience discomfort, scale back to simpler foods for the next meal.

Conclusion

Breaking an intermittent fast correctly is vital for maximizing its health benefits and avoiding negative side effects like bloating, indigestion, or energy crashes. By starting with liquids and transitioning to small, nutrient-dense, and easily digestible foods, you can ease your body back into eating gently. Lean proteins, healthy fats, and cooked vegetables are your allies, while sugary, processed, and heavy foods are best postponed. By being mindful of what you eat first when intermittent fasting, you can ensure a smooth, positive experience that supports your overall wellness goals.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any dietary changes.

For more information on dietary considerations and intermittent fasting protocols, consult resources like Harvard Health Publishing.

Frequently Asked Questions

It is not recommended to eat a large, heavy meal immediately after a fast, as it can overwhelm your digestive system and cause bloating, cramping, and indigestion. It is best to start with small portions of easily digestible food.

Technically, any calorie intake will break your fast. While black coffee is generally fine during the fasting window, adding milk, cream, or sugar will provide calories and trigger an insulin response, ending your fast.

You do not need to avoid all carbs, but you should choose the right types. Opt for low-glycemic, whole grains like oats or quinoa, and pair them with protein and healthy fats to prevent a sharp blood sugar spike.

While raw vegetables are healthy, their high fiber content can be difficult for a rested digestive system to handle immediately after a fast. It's better to start with cooked or steamed vegetables, which are softer and easier to digest.

Fermented foods like unsweetened yogurt or kefir contain beneficial probiotics. These good bacteria can help rebalance your gut microbiome and support digestive health after a period of fasting.

Refeeding syndrome is a serious metabolic and neurological condition that can occur when severely malnourished individuals reintroduce food too quickly. It is primarily a risk for very long fasts (72+ hours) and those with underlying conditions. For typical intermittent fasting schedules, the risk is negligible.

It is best to avoid sugary fruit juices when breaking a fast. They can cause a rapid spike in blood sugar without the benefit of fiber found in whole fruits. Opt for whole fruits like berries or watermelon instead, or make a simple smoothie.