What's the Best Thing to Eat After Not Eating for Days to Avoid Refeeding Syndrome?

December 10, 2025 •

4 min read

A sudden reintroduction of food after prolonged starvation can trigger refeeding syndrome, a severe metabolic complication. Therefore, knowing what's the best thing to eat after not eating for days is crucial for recovery.

Quick Summary

Safely reintroduce food after prolonged fasting with low-calorie fluids and soft foods. This strategy minimizes the risk of refeeding syndrome and supports digestive health.

Key Points

Start Slow: Begin refeeding with small portions of low-calorie, easily digestible fluids like bone broth to gently reawaken the digestive system.
Replenish Electrolytes: Hydrate with water, electrolyte-rich coconut water, or broth to correct mineral imbalances, which is critical for preventing refeeding syndrome.
Avoid Heavy and Sugary Foods: In the initial stages, skip greasy, fried foods, and sugary drinks, as they can overwhelm the system and cause dangerous blood sugar spikes.
Chew Thoroughly: Eat slowly and chew every bite carefully to aid digestion and prevent overeating, which is a common mistake after prolonged fasting.
Listen to Your Body: Pay close attention to any digestive discomfort, such as bloating or nausea, as it signals the need to slow down the refeeding process.
Seek Medical Advice: Individuals with a history of malnutrition or severe dietary restriction should begin refeeding under the supervision of a healthcare professional.

The process of reintroducing food after a prolonged period of not eating is delicate and requires careful management. When the body is deprived of food, it enters a catabolic state, breaking down fat and protein for energy. Reintroducing calories too quickly can cause rapid shifts in fluids and electrolytes, leading to severe and potentially fatal heart and nervous system complications. A multi-phase, gradual approach helps the body readjust safely.

Phase 1: Hydration and Electrolyte Replenishment

For the first 24 hours, the focus should be on rehydration and providing essential electrolytes without shocking the system with heavy calories. The digestive system has been dormant and needs a gentle wake-up call. Start with small, frequent sips of low-calorie fluids.

Ideal First-Phase Foods and Drinks

Bone or Vegetable Broth: Packed with minerals like sodium and potassium, broth helps replenish electrolytes and rehydrates the body without solid food. Opt for low-sodium versions.
Water with a pinch of sea salt: Simple, effective hydration. Add a slice of lemon for a hint of flavor and extra electrolytes.
Coconut Water: A natural source of electrolytes, including potassium, that is easy on the stomach.
Diluted Fruit Juice: In small amounts, diluted juice can provide a little natural sugar for energy, but be mindful of blood sugar spikes.

Phase 2: Introducing Soft, Easily Digestible Foods

After successfully navigating the first phase, small portions of soft, digestible foods can be introduced. The goal remains to ease the digestive system back into operation without overwhelming it. Portions should be small, and food should be eaten slowly, chewing thoroughly.

Best Second-Phase Foods

Simple Smoothies: Blend fruits like ripe bananas or watermelon with unsweetened yogurt or water. Keep it simple and avoid adding heavy protein powders or high-fiber ingredients at this stage.
Cooked Vegetables: Steamed or boiled vegetables like zucchini, carrots, or spinach are gentle on the stomach and provide vital nutrients.
Unsweetened Yogurt or Kefir: These fermented dairy products contain probiotics that can help re-establish healthy gut bacteria.
Soft-Boiled or Poached Eggs: An excellent source of easily digestible protein to help rebuild muscle tissue.
Avocado: Provides healthy fats that help stabilize blood sugar and offer sustained energy.

Phase 3: Gradually Adding Nutrient-Dense Solids

Once the body has adjusted to the soft foods, more substantial, nutrient-dense solids can be incorporated. Continue to prioritize whole, unprocessed foods and listen to your body's signals of fullness.

Moving to Solids

Lean Proteins: Incorporate grilled chicken or fish for high-quality protein.
Refined Grains: A small amount of white rice or plain crackers can provide carbohydrates without the high fiber content that can cause discomfort initially.
Root Vegetables: Baked potatoes or sweet potatoes are a great source of carbohydrates and vitamins.

Comparison of Foods for Refeeding


Food Item	Reason to Eat	Reason to Avoid (Initially)
Bone Broth	Replenishes electrolytes and minerals gently.	Contains minimal calories; should be followed by other foods.
Bananas (Ripe)	Easily digestible carbs, rich in potassium.	Unripe bananas contain more starch, which is harder to digest.
Steamed Carrots	Soft, nutrient-dense, and low in fiber.	Raw vegetables are too fibrous and tough for a system in recovery.
Grilled Chicken Breast	Lean, high-quality, easily digestible protein.	Fatty meats like beef or chicken with skin can overwhelm the system.
White Rice	Easy-to-digest carbohydrates for energy.	Whole grains are too high in fiber for early refeeding.
Soda or Sugary Drinks	Provides quick energy (unhealthy sugar).	Causes rapid blood sugar spikes and can lead to crashes.
Fried Foods	Satisfies craving for fatty, savory foods.	Heavy fats are difficult to digest and can cause GI distress.
Spicy Foods	Adds flavor and kick to meals.	Can irritate a sensitive stomach lining and cause discomfort.
Legumes (Beans/Lentils)	Excellent fiber and protein source.	High fiber content is too much for the digestive system initially.

Final Reminders for a Safe Recovery

Throughout the refeeding process, staying hydrated is a constant priority. Drink plenty of water and herbal teas. Listen closely to your body; any signs of digestive distress like bloating, cramping, or nausea mean you should slow down. Overeating is one of the most common and dangerous mistakes to make. Start with a very small portion, wait 20 minutes, and see how you feel before consuming more. Individuals with pre-existing conditions or a history of severe malnutrition should seek medical supervision before beginning the refeeding process. By approaching this transition with caution and patience, you can safely nourish your body back to health. Learn more about the critical importance of careful refeeding from health resources like the Cleveland Clinic on refeeding syndrome.

Conclusion

Navigating the process of eating again after days without food is a serious matter that requires a careful and phased approach. The best thing to eat is not a large, celebratory meal, but rather a series of small, gentle servings of easily digestible fluids and soft foods. By prioritizing hydration, replenishing electrolytes, and gradually reintroducing nutrients, you can protect yourself from the dangerous complications of refeeding syndrome and ensure a smooth, safe return to normal eating.

Frequently Asked Questions

The biggest risk is refeeding syndrome, a potentially fatal condition that can occur when a severely malnourished person is fed too quickly. It causes dangerous shifts in electrolytes that can affect the heart, lungs, and neurological system.

Begin with small meals or sips of fluid every few hours. This gives your digestive system time to adjust. A gradual increase over several days is safer than consuming a full meal at once.

No, solid foods should not be introduced immediately. Your digestive system needs time to restart, so begin with easy-to-digest fluids like broth before transitioning to soft, simple foods over the course of a day or two.

Simple, small protein shakes might be okay during the soft food phase, but avoid heavy, fibrous protein powders initially. A better source of easily digestible protein is a soft-boiled egg or plain yogurt.

High-fiber foods, like raw vegetables and beans, can be difficult for a dormant digestive system to process. Introducing them too early can cause bloating, gas, and cramping. Opt for low-fiber, cooked vegetables instead.

Bone or vegetable broth is ideal as it provides crucial electrolytes and minerals in a low-calorie, gentle form. Coconut water is another excellent option for hydration and electrolyte replenishment.

Risk factors for refeeding syndrome include a low BMI, prolonged fasting (even just 5 days), a history of alcoholism, or pre-existing medical conditions. If you are unsure, it is best to seek medical advice for a safe refeeding plan.