What's the Best Thing to Break a 48 Hour Fast With? Safely Refeed Your Body

January 9, 2026 •

4 min read

During a 48-hour fast, your digestive system enters a dormant state, a process that, if broken incorrectly, can cause discomfort for nearly a third of fasters. Discover what's the best thing to break a 48 hour fast with to safely and smoothly reintroduce food to your system.

Quick Summary

After a 48-hour fast, reintroduce foods slowly, starting with easily digestible liquids like bone broth or simple smoothies. This approach helps reawaken your digestive system gently and replenishes electrolytes without causing discomfort or metabolic shock. Gradually add soft, whole foods while avoiding heavy, sugary, or high-fiber items initially.

Key Points

Start with liquids: Ease your digestive system back into action with bone broth or a simple, hydrating smoothie.
Prioritize easily digested foods: Begin with soft, cooked vegetables and small amounts of lean protein like fish or eggs.
Avoid heavy and sugary foods: Steer clear of refined carbs, sugary drinks, high-fat foods, and excessive fiber to prevent digestive upset and blood sugar spikes.
Listen to your body: Reintroduce foods gradually and in small portions, paying attention to signs of hunger and fullness.
Replenish electrolytes: Incorporate foods and drinks rich in electrolytes, such as bone broth or coconut water, to restore balance.
Consider your health status: If you have underlying health conditions or a very low BMI, consult a doctor to safely manage the refeeding process and avoid complications like refeeding syndrome.

Why Breaking a Fast Needs a Gentle Approach

After 48 hours without solid food, your digestive system effectively 'shuts down' as your body shifts its energy source from glucose to fat via ketosis. The production of digestive enzymes decreases significantly, and the gut microbiome changes. Suddenly overwhelming this system with a large, heavy meal can lead to significant discomfort, including nausea, bloating, diarrhea, and abdominal pain. The goal of refeeding is to gently reactivate your digestive processes while replenishing vital nutrients and electrolytes lost during the fast. A gradual reintroduction of food minimizes stress on your body and helps sustain the benefits of fasting.

The Best First Foods to Break a 48-Hour Fast

Your initial intake should focus on liquids and soft, easily digestible foods that provide hydration, electrolytes, and a small number of easily metabolized calories. The very first 'meal' should be light and hydrating, consumed slowly over the course of an hour or so.

Bone Broth

Bone broth is a near-perfect food for breaking a prolonged fast for several reasons:

Replenishes electrolytes: It is a natural source of electrolytes like sodium, potassium, and magnesium, which are often depleted during a fast.
Soothes the gut: The gelatin, glycine, and proline in bone broth can help nourish and repair the gut lining, which can become more permeable during fasting.
Provides easy protein: The protein is partially broken down, making it easy to absorb without overtaxing your digestive system.

Simple Smoothies

Blended foods require less digestive effort than whole, raw ingredients. A basic smoothie can provide essential vitamins, minerals, and carbohydrates without overwhelming your system. When making one, stick to simple ingredients:

Start with a liquid base like coconut water (for electrolytes) or unsweetened almond milk.
Add a hydrating fruit like ripe banana or watermelon.
Include a healthy fat source like a small amount of avocado or nut butter.
Avoid heavy ingredients like oats or protein powders in your very first one.

Cooked Vegetables

Cooked, non-starchy vegetables are easier to digest than their raw counterparts because cooking breaks down the tough cellulose fiber. Good options for a first meal after a broth or smoothie include steamed zucchini, squash, or carrots. You can also use these to make a blended vegetable soup.

Refeeding Timeline: From Liquids to Solids

Following a slow and steady timeline for reintroducing food is key to avoiding digestive distress.

Hour 0-2: Liquids Only. Begin with bone broth or a simple smoothie. Sip slowly to allow your body to reawaken its digestive functions gradually.
Hour 2-6: Add Soft Foods. If the initial liquid is well-tolerated, introduce small portions of soft, whole foods. This could include a soft-boiled egg, steamed fish, or a small bowl of cooked vegetables.
Hour 6-24: Expand the Meal. Your first full meal should still be modest. Focus on a combination of lean protein, healthy fats, and low-glycemic carbs. A small piece of steamed fish with cooked vegetables and avocado is an excellent choice.
After 24 hours: Return to Normal. If you continue to feel well, you can start reintroducing higher-fiber foods and slightly more complex meals, but continue to eat mindfully and in moderate portions.

Foods to Eat vs. Foods to Avoid After a 48-Hour Fast


Foods to Include (Phase 1)	Foods to Avoid Initially	Why?
Bone Broth	Sugary Drinks & Juices	Causes a rapid blood sugar spike, potential crash, and undoes fasting benefits.
Simple Smoothies	High-Fiber Foods (Raw veg, legumes)	Can cause bloating and gas as a rested gut struggles to break down fiber.
Cooked Vegetables	Heavy, Fatty Meats (Steak, bacon)	Requires intense digestive enzyme production that your body isn't ready for.
Small Servings of Fish/Eggs	Processed Foods	Often contain unhealthy fats, sugar, and additives that shock the system.
Avocado	Spicy Foods	Can irritate the digestive tract and cause discomfort.
Fermented Foods (Yogurt/Kefir)	Alcohol	Places a heavy burden on the liver and can cause rapid intoxication.

Key Safety Considerations

For the vast majority of healthy individuals, a 48-hour fast is safe, but there are important safety measures to follow, especially during the refeeding period.

Electrolyte Balance: Staying hydrated and replenishing electrolytes is paramount. For longer fasts, some experts recommend electrolyte supplementation.
Listen to Your Body: Pay close attention to hunger and fullness cues. Eat slowly and mindfully to avoid overeating, which is a common mistake after fasting.
Refeeding Syndrome: While rare in healthy individuals completing a 48-hour fast, this is a serious and potentially fatal condition in malnourished individuals who are fed too rapidly. For those at risk (e.g., low BMI, existing medical conditions), medical supervision is essential during and after the fast. You can learn more about the symptoms and risks at the Cleveland Clinic website.

Conclusion: The Ultimate Goal is Digestive Harmony

The best thing to break a 48-hour fast with isn't a single food item but a phased, mindful approach that starts with gentle, hydrating liquids and progresses to small amounts of soft, nutrient-dense whole foods. By prioritizing bone broth, simple smoothies, and cooked vegetables, you allow your digestive system to gently re-engage, replenishing lost nutrients without causing a metabolic shock. This patient strategy not only prevents discomfort but also helps you maintain the positive metabolic effects gained from your fasting period, ensuring a smooth and successful transition back to regular eating.

Frequently Asked Questions

While black coffee is fine during the fast, it's best to avoid it as the very first thing you consume when breaking a 48-hour fast. It can be harsh on an empty stomach and is not the best choice for gentle rehydration and nutrient replenishment.

No, it is highly recommended to avoid a large meal. Consuming a big, heavy meal can cause significant digestive distress, including nausea, bloating, and diarrhea, because your digestive system is not prepared for it.

Start with liquids like broth or a simple smoothie for the first couple of hours. After that, you can introduce small portions of soft, cooked foods. A gradual transition over several hours is best.

Bone broth is an excellent source of natural electrolytes. You can also mix a pinch of Himalayan salt into your water or opt for unsweetened coconut water.

It is generally not recommended to start with raw, fibrous vegetables, as they can be hard on a rested digestive system. It's better to stick with cooked, soft vegetables initially.

This can sometimes indicate electrolyte imbalance or low blood sugar. It is a sign to slow down your reintroduction of food. Ensure you are well-hydrated with electrolyte-rich fluids and consider consulting a medical professional.

Fermented dairy like unsweetened yogurt or kefir can be a good source of probiotics and protein, making them a decent option for reintroducing food. However, high-fat dairy or milk can be hard to digest initially and should be introduced later.