What's the Best Food to Eat When Breaking a Fast? A Guide to Proper Refeeding

October 5, 2025 •

4 min read

After fasting for a day or more, many people experience gastrointestinal discomfort when reintroducing food. Understanding what's the best food to eat when breaking a fast? is crucial for preventing this and ensuring a smooth transition back to eating.

Quick Summary

Breaking a fast properly involves reintroducing small portions of easily digestible, nutrient-dense foods. Prioritize hydration and low-fat, low-sugar options like broth, cooked vegetables, and lean protein to ease your system back into digestion and avoid upset.

Key Points

Start with Hydration: Begin the refeeding process with water or bone broth to rehydrate and replenish electrolytes before solid food.
Choose Easy-to-Digest Foods: Opt for soft, cooked vegetables, fermented dairy (yogurt, kefir), and lean proteins to avoid shocking your digestive system.
Avoid High-Sugar and Refined Carbs: Steer clear of sugary drinks and processed carbs like white bread to prevent blood sugar spikes and crashes.
Eat Small Portions Slowly: Introduce food in small amounts and chew thoroughly to allow your digestive enzymes to reactivate properly.
Listen to Your Body: Pay close attention to your body's signals of fullness to avoid overeating, which can cause significant discomfort.
Ease into Heavier Foods: For longer fasts, reintroduce heavier foods like complex carbs and fats gradually over several meals or days.

The Importance of Easing Back Into Eating

Your body goes through a significant shift during a period of fasting. The digestive system, which has been resting, needs a gentle wake-up call, not a sudden shock. Introducing the wrong foods—or too much food too quickly—can lead to digestive distress such as bloating, gas, and discomfort. For longer fasts, there is also a risk of refeeding syndrome, a potentially fatal condition caused by rapid changes in fluid and electrolyte levels. By carefully selecting your first meals, you can prevent these issues and maximize the health benefits of your fast, whether for weight loss, improved metabolic health, or spiritual purposes.

Best Foods for Shorter Fasts (16–24 Hours)

For most people practicing intermittent fasting, a simple, nutritious meal is sufficient to reintroduce food. The goal is to provide your body with the nutrients it needs without causing a blood sugar spike or upsetting your stomach.

Bone Broth: This hydrating, easy-to-digest fluid provides essential electrolytes and collagen, which supports gut health.
Fermented Foods: Unsweetened yogurt, kefir, or sauerkraut contain probiotics that help replenish beneficial gut bacteria.
Soft, Cooked Vegetables: Steamed or roasted vegetables like zucchini, pumpkin, or spinach are gentle on the digestive system while providing fiber and vitamins.
Healthy Fats: Avocados and eggs offer healthy fats and protein that provide sustained energy.
Lean Proteins: Easily digestible protein sources like eggs, fish, and chicken support muscle repair and satiate hunger.
Fruits: Water-rich fruits like berries and melon provide hydration and a gentle dose of natural sugars.

Optimal Refeeding for Longer Fasts (24+ Hours)

Extended fasts require an even more cautious approach to refeeding. The process should be gradual, starting with liquids and progressing to more complex foods over time. For a multi-day fast, consider a refeeding period of half the length of your fast.

Step 1: Hydration and Electrolytes: Begin by rehydrating with water, coconut water, or a pinch of salt in water to replenish electrolytes.
Step 2: Start with Broth: For the first hour or two, sip on bone broth or a light vegetable broth.
Step 3: Introduce Small, Cooked Foods: Add a small portion of cooked, non-starchy vegetables or a simple vegetable soup. Small amounts of lean protein, like fish, can be introduced in a couple of hours.
Step 4: Gradually Increase Complexity: On the following days, you can slowly introduce healthy fats, more varied proteins, and complex carbohydrates like oats or quinoa.

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.

High-Sugar Drinks and Refined Carbs: Soda, sugary juices, white bread, and pastries can cause a sudden and dramatic spike in blood sugar.
Large, Heavy Meals: The initial post-fast meal should always be small to avoid overwhelming your digestive system.
Spicy Foods: High levels of spice can irritate a sensitive stomach and should be avoided in the early refeeding stages.
Excessive Fats and Oils: Fatty, fried foods and heavy cream sauces are difficult to digest immediately after a fast.
Raw Vegetables: While generally healthy, the high fiber content of raw vegetables can be too much for your system to handle at first.

Comparison: Best Foods for Breaking a Fast


Food Category	Best Choices	Foods to Avoid
Liquids	Water, Bone Broth, Herbal Tea	Soda, Sweetened Juices, Alcohol
Protein	Eggs, Fish, Lean Chicken	Fatty Red Meats, Heavily Processed Meats
Carbohydrates	Cooked Vegetables, Oats, Sweet Potatoes	White Bread, Pastries, Candy
Fats	Avocado, Olive Oil, Nuts	Fried Foods, Heavy Cream Sauces
Probiotics	Unsweetened Yogurt, Kefir	Sugary Yogurts, Fermented Foods with Added Sugar

The Refeeding Process: A Step-by-Step Approach

Here is a practical, step-by-step guide to help you transition smoothly from fasting to eating:

Hydrate: Always start with plenty of water. Adding electrolytes can help your body rebalance fluids.
Start Small and Simple: Begin with a small serving of an easily digestible food like bone broth or a simple smoothie. Think of this as a 'bridge' meal to prepare your stomach for more substantial foods.
Wait and Observe: Give your body an hour or two to process this initial intake before consuming your first full meal. Pay attention to how you feel.
Eat a Balanced Meal: Your first meal should consist of a mix of lean protein, healthy fats, and low-glycemic carbohydrates to stabilize blood sugar.
Gradually Increase Portions: Don't jump back to your normal meal sizes immediately. Gradually increase the quantity and variety of your food over the next few hours or days, depending on the length of your fast.
Avoid Overeating: It's easy to overeat after a period of restriction. Be mindful of your body's hunger cues and stop when you feel satisfied, not stuffed.

Conclusion: The Goal is Gentle Nourishment

The way you break a fast can be just as impactful as the fast itself. By choosing hydrating, easy-to-digest, and nutrient-dense whole foods, you set yourself up for continued success. Listening to your body, starting with small portions, and avoiding processed or heavy items are key practices. This mindful approach to refeeding helps prevent discomfort, aids in nutrient absorption, and allows you to continue reaping the health benefits of fasting. Remember, the goal is not to undo your efforts, but to nourish your body gently and effectively.

For more information on digestive health post-fasting, consider exploring resources from reputable health and nutrition websites like Mindbodygreen.

Frequently Asked Questions

After a short fast (e.g., 16-24 hours), it is recommended to start with a small, easily digestible meal. Wait about an hour or two before having a larger, more complex meal to allow your digestive system to ease back into action.

It is best to avoid raw vegetables immediately after a fast, especially longer ones. The high fiber content can be difficult for your system to handle. Cooked vegetables are a gentler option.

Eating incorrectly after a long fast can lead to digestive distress like bloating and discomfort. In rare cases after very long fasts, a condition called refeeding syndrome can occur, involving dangerous fluid and electrolyte shifts.

Yes, fermented foods like unsweetened yogurt or kefir are a great choice. They provide beneficial probiotics that help re-populate your gut with healthy bacteria, supporting digestion.

No, adding milk or sugar to your coffee will break a fast and can cause a blood sugar spike. Stick to black coffee or herbal tea during your fasting window and consider them cautiously during the refeeding process.

To avoid overeating, start with a small meal and focus on nutrient-dense foods that promote satiety, like healthy fats and lean protein. Eat slowly and listen to your body's cues to recognize when you've had enough.

Lean, easily digestible proteins such as eggs, fish, or chicken are ideal. They provide essential amino acids for muscle repair without the heavy load of fatty red meats.