What's the Best Thing to Eat After Intermittent Fasting?

According to Johns Hopkins neuroscientist Mark Mattson, our bodies evolved to go without food for extended periods, a practice mirrored in modern intermittent fasting. While beneficial, reintroducing food correctly is crucial to avoid digestive upset and reap maximum rewards from your fasting period.

Quick Summary

Reintroduce food gently after intermittent fasting with small portions of nutrient-dense, easily digestible foods. Prioritize lean protein, healthy fats, and low-glycemic carbs to ease digestion and stabilize blood sugar.

Key Points

• Start Slow: Break your fast with small portions of food to avoid shocking your digestive system and prevent bloating.

• Choose Gentle Foods: Prioritize nutrient-dense and easily digestible options like bone broth, smoothies, eggs, and cooked vegetables.

• Prioritize Protein and Fat: Lean protein and healthy fats provide sustained energy and satiety without causing rapid blood sugar spikes.

• Limit Sugar and Processed Items: Avoid high-sugar, processed, and fried foods, which can cause energy crashes and discomfort.

• Chew Thoroughly: Eating slowly and mindfully helps you recognize fullness cues and aids in digestion.

• Stay Hydrated: Continue drinking plenty of water, especially when reintroducing solid foods, to support digestion and replenish fluids.

Why the First Meal Matters

After an intermittent fast, your digestive system has been resting and is not ready for a large, heavy meal. Eating the wrong foods or too much too quickly can lead to digestive distress, bloating, and discomfort. The goal is a gentle transition, reintroducing nutrients in a way that minimizes blood sugar spikes and supports a smooth return to eating. Proper refeeding is especially important after longer fasts (24+ hours) to avoid a condition known as refeeding syndrome, which can be life-threatening. However, even for shorter fasts, a thoughtful approach is best for gut health and overall well-being.

The Best Foods for Breaking an Intermittent Fast

Breaking your fast with specific food groups can help support your body's transition, replenish nutrients, and sustain energy levels. Here are the top choices:

Lean Proteins

Protein is essential for muscle maintenance and satiety. Lean sources are ideal because they are easy to digest. Start with small, well-cooked portions.

• Eggs: Scrambled or hard-boiled eggs are an excellent, easily digestible source of protein and healthy fats.
• Fish: Flaky, baked or grilled white fish like cod or tilapia is a light protein option rich in nutrients.
• Chicken or Turkey: Skinless, lean chicken or turkey breast is a great source of protein. Start with small, shredded pieces to aid digestion.
• Tofu: For a plant-based option, soft tofu is a gentle and nutrient-dense choice.

Healthy Fats

Healthy fats provide sustained energy and help you feel full, without causing a rapid insulin spike. They are also relatively easy to digest.

• Avocado: Rich in monounsaturated fats, avocado is a fantastic, soft first food.
• Nuts and Seeds: A small handful of almonds, walnuts, or chia seeds provides healthy fats and nutrients. Be mindful of the high fiber content if you are sensitive.
• Olive Oil: Use extra virgin olive oil as a healthy dressing for cooked vegetables.

Low-Glycemic, Easily Digestible Carbohydrates

While complex, high-fiber carbs can be hard on the digestive system right away, softer, low-glycemic options are a good choice for replenishing energy stores.

• Soups and Broths: Bone broth is a traditional fast-breaker that replenishes electrolytes and is very gentle on the stomach. Brothy vegetable soups are also excellent.
• Cooked Vegetables: Steamed or blended vegetables like sweet potatoes, carrots, or zucchini are much easier to digest than raw ones.
• Fermented Foods: Unsweetened Greek yogurt or kefir contains probiotics that can support gut health. Start with a small amount.

Fresh Fruits

Fruits are a great way to replenish electrolytes and provide quick, natural energy. Stick to options that are gentle on the stomach.

• Berries: Loaded with antioxidants and fiber, berries are a good choice.
• Melons: Water-rich fruits like watermelon are excellent for rehydration and provide quick carbohydrates.
• Dates: A traditional choice, dates offer a concentrated burst of energy and micronutrients.

Foods and Habits to Avoid

Just as important as knowing what to eat is knowing what to avoid, especially in the first meal after your fasting window.

• Avoid High-Sugar Foods: Sugary drinks, candies, and pastries can cause a sharp blood sugar spike, followed by a crash, making you feel tired and more hungry.
• Avoid Processed Foods: Highly processed and junk foods are difficult for your body to process and offer little nutritional value. They can cancel out the benefits of fasting.
• Avoid Large, Heavy Meals: Overloading your stomach with a large quantity of food can cause bloating, nausea, and general discomfort.
• Avoid Heavy, Fatty Foods: Fried and greasy foods are tough on the digestive system, which is just waking up after a period of rest.
• Avoid High-Fiber Raw Foods: Raw vegetables and legumes are fantastic for you normally, but their high fiber content can be shocking to a sensitive digestive system post-fast.
• Eat Slowly and Mindfully: Pay attention to your body's hunger and fullness cues. Eating mindfully can prevent overeating and aid digestion.

Comparison of Fast-Breaking Foods

Food Type	Pros	Cons	Best For
Bone Broth	Replenishes electrolytes; extremely gentle on the stomach; rehydrating.	Low in calories and satiety; not a full meal replacement.	Short fasts or as a starter before a full meal.
Smoothies	Easy to digest; nutrient-dense; hydrating; can be customized.	Can contain high sugar if not careful; may lack enough protein/fat for satiety.	Quick energy boost with fruits; add protein for a more complete meal.
Scrambled Eggs	High in lean protein and healthy fats; excellent satiety.	Some individuals may find dairy in preparation can be heavy; needs mindful portioning.	A solid, balanced first meal for many.
Cooked Vegetables	Nutrient-rich; gentle on digestion; good source of vitamins.	Lower in calories; not very filling on their own.	Pairing with protein and healthy fat for a complete meal.
Dates	Traditional fast-breaker; quick energy source; micronutrients.	High in natural sugar, can cause small blood sugar spike.	Short fasts; a good way to get a quick energy boost.

Sample Meal Plan to Break a Fast

This is a general guide, and you should always listen to your body and adjust based on your fast duration and tolerance.

For a 12-16 Hour Fast

• First 15-30 minutes: A glass of water, followed by a small, high-protein snack like a hard-boiled egg or a small bowl of Greek yogurt with a few berries.
• Main Meal: Grilled chicken breast with roasted sweet potatoes and a side of steamed spinach. Or, try a spinach and cheese omelet with avocado slices.

For a 24+ Hour Fast

• First Hour: Start with a cup of warm bone broth to prepare your digestive system. Sip it slowly. Drink plenty of water.
• Second Hour: A small bowl of low-sugar vegetable soup with blended carrots and zucchini, or a small portion of avocado with a sprinkle of salt.
• Later Meal (3-4 hours after breaking fast): A serving of baked cod with steamed vegetables, or soft-scrambled eggs with a small handful of cashews. Keep portions small and chew thoroughly.

The Power of Mindful Eating

During the refeeding period, focus on listening to your body's hunger and fullness signals. Eat slowly and mindfully. Avoid distractions like screens. This practice, advocated by nutrition experts, helps you tune into your body's needs and prevent overeating. The benefit of fasting is not just about when you eat, but also fostering a healthier relationship with food. Use this period to retrain your taste buds and appreciate simple, nutritious foods more fully. For more information on the principles of safe refeeding, check out resources from established institutions like the National Institutes of Health.

Conclusion

What you choose to eat after intermittent fasting can significantly impact your digestion, energy levels, and overall health. The key is to start with small, nutrient-dense, and easily digestible foods. Prioritize lean protein, healthy fats, and low-glycemic carbohydrates while avoiding sugary, processed, and heavy items. By choosing bone broth, eggs, cooked vegetables, and avocado, you can gently ease your body back into an eating pattern, maximize the benefits of your fast, and build a more mindful, healthy relationship with food.

Frequently Asked Questions

Why should I avoid eating a large meal immediately after a fast?

Eating a large or heavy meal right after fasting can overwhelm your resting digestive system, leading to bloating, nausea, and discomfort. Your body needs time to reactivate digestive enzymes and a gentle, small meal is best for a smooth transition.

Are smoothies a good option for breaking a fast?

Yes, smoothies can be an excellent choice. Blended foods are easier to digest and can deliver a high dose of nutrients and hydration. Opt for a smoothie with protein powder, healthy fats like avocado, and low-glycemic fruits like berries to minimize blood sugar spikes.

Is it okay to have coffee or tea after intermittent fasting?

Yes, it is generally okay to have coffee or tea after your eating window begins. During the fast itself, only black coffee and unsweetened tea are typically recommended. When breaking your fast, adding a little cream or milk is fine, but be mindful of your body's reaction.

Should I avoid high-fiber foods when breaking a fast?

Initially, yes. While fiber is normally healthy, high-fiber raw vegetables and legumes can be difficult to digest immediately after a fast. Opt for cooked or blended vegetables first, and gradually reintroduce raw, high-fiber foods later.

What is refeeding syndrome and should I be concerned?

Refeeding syndrome is a dangerous condition that occurs when you reintroduce too much food too quickly after a prolonged fast, causing sudden and potentially harmful shifts in fluid and electrolyte levels. While it's a serious risk for very long fasts (several days), being mindful of portion sizes and starting slowly with easily digestible foods is a wise precaution for any fast duration.

What is a good first meal after a 24-hour fast?

For a longer fast, start with a cup of warm bone broth to reintroduce fluids and electrolytes gently. After an hour, you can progress to a small portion of soft, cooked vegetables or a few scrambled eggs. Keep the meal simple and light.

What should I drink when breaking a fast?

Water is always a priority. Bone broth is excellent for electrolytes. Herbal teas can be soothing. For a hydrating kick, try unsweetened coconut water. Avoid sugary juices or sodas, which can lead to a blood sugar spike.