What's the best thing to eat coming out of a fast?

October 9, 2025 •

6 min read

According to research published by the National Institutes of Health, a fast causes significant changes in the body, including a decrease in digestive enzyme production. Therefore, reintroducing food too quickly can overwhelm your digestive system, making the first meal crucial for a smooth transition back to eating normally.

Quick Summary

A safe refeeding strategy depends on the fast duration, focusing on a gradual reintroduction of easily digestible, nutrient-dense foods. Start with liquids and progress to solids to prevent digestive issues and blood sugar spikes, prioritizing broth, soft-cooked vegetables, lean protein, and healthy fats.

Key Points

Start Slowly and Gently: Reintroduce food with small, easily digestible portions, especially after a prolonged fast, to prevent digestive distress and metabolic shocks.
Prioritize Hydration and Electrolytes: Begin by consuming water and electrolyte-rich fluids like bone broth or coconut water to rehydrate and replenish essential minerals.
Choose Nutrient-Dense Foods: Focus on foods rich in vitamins and minerals, such as cooked vegetables, lean proteins like eggs and fish, and healthy fats like avocado.
Avoid Sugary and Processed Foods: Steer clear of high-sugar and highly processed items to prevent blood sugar spikes and related energy crashes.
Incorporate Fermented Foods for Gut Health: Introduce small amounts of probiotic-rich foods like yogurt or kefir to help restore a healthy gut microbiome.
Tailor Refeeding to Fast Duration: The refeeding process for a 72-hour fast should be much more gradual than for a 16-hour intermittent fast.
Listen to Your Body's Cues: Pay attention to feelings of fullness and discomfort to guide your portion sizes and food choices after breaking a fast.

The Importance of a Gentle Refeeding Process

After a period of fasting, your body's digestive system slows down, and its enzyme production decreases. Reintroducing food too aggressively can cause a range of issues, from bloating and indigestion to more serious complications, such as refeeding syndrome in cases of prolonged fasting and severe malnutrition. The key to a successful break-fast is a gentle, mindful approach that allows your body to re-engage its metabolic processes slowly and safely.

Failing to refeed properly can also negate some of the benefits of fasting, such as stabilized blood sugar and improved metabolic health, by causing rapid blood sugar spikes. The strategy for breaking a fast should be tailored to its length, with shorter fasts requiring a less intensive reintroduction than prolonged fasts of 24 hours or more.

Short vs. Long Fasts: A Different Approach

Your eating strategy should reflect the length of your fast. For shorter periods, such as intermittent fasting (e.g., 16:8), the digestive system is less affected, and the first meal can be a regular, healthy one. However, as the fasting duration increases, a more cautious reintroduction is vital. For prolonged fasts of 48 or 72 hours, a multi-day refeeding period is recommended to allow the body to adjust.

Breaking an Intermittent Fast

For most people practicing intermittent fasting, breaking the fast with a small, balanced meal is sufficient. Focus on a combination of protein, healthy fats, and low-glycemic carbohydrates to avoid blood sugar spikes and maintain steady energy levels. Good options include eggs, avocado, and steamed vegetables.

Breaking a Prolonged Fast (24+ hours)

Extended fasts require a multi-phased approach. Starting with liquids is critical for rehydration and to gently restart digestion. The refeeding period can last as long as half the duration of the fast itself, meaning a 72-hour fast might require a 36-hour refeeding period.

Best Foods for Breaking a Fast

Phase 1: Gentle and Hydrating

Start with small portions of liquids and easy-to-digest foods to rehydrate and replenish electrolytes without shocking your system.

Bone broth: Rich in protein and minerals, bone broth is gentle on the stomach and helps replenish electrolytes.
Water-dense fruits: Melons and berries are great choices as they are hydrating and contain natural sugars that provide a gentle energy boost without a large spike.
Simple smoothies: A smoothie made with low-sugar fruits and unsweetened milk (dairy or non-dairy) can be an easy way to get nutrients.

Phase 2: Adding Soft Solids

After a few hours or the next meal, gradually introduce soft solid foods.

Eggs: Soft-boiled or poached eggs are an excellent, easily digestible source of complete protein.
Cooked vegetables: Steamed or sautéed vegetables like zucchini, carrots, and spinach are gentler on the stomach than raw, fibrous ones.
Avocado: A source of healthy monounsaturated fats that promotes satiety and provides essential nutrients.

Restoring Gut Health with Fermented Foods

After a fast, your gut microbiome can benefit from a boost of healthy bacteria. Introducing fermented foods gradually can aid digestion and support gut health. Unsweetened yogurt or kefir are great options to start with.

What to Avoid When Ending Your Fast

Certain foods can cause discomfort and undo some of the metabolic benefits of fasting. These should be avoided, especially in the initial refeeding stages.

Sugary foods and processed carbohydrates: These can cause a rapid and severe spike in blood sugar, followed by a crash, which is counterproductive after fasting.
Greasy and high-fat foods: Large amounts of fat require significant digestive effort and can lead to bloating and discomfort.
Heavy meats: Red meat and other heavy proteins are harder to digest and can put a strain on your digestive system, especially after a prolonged fast. Leaner proteins like fish are a better option.
Raw, high-fiber vegetables: While healthy, raw vegetables contain indigestible cellulose that can be hard on a rested stomach. Cooked vegetables are a gentler alternative.
Alcohol and caffeine: These can irritate the stomach lining and cause dehydration, which is detrimental after a fast.

Refeeding Plan Comparison Table


Feature	Intermittent Fast (12-20 hours)	Prolonged Fast (24-72 hours)	Extended Fast (7+ days, medically supervised)
First Meal	Balanced, nutrient-dense meal	Small, liquid-based meal	Very gradual liquid reintroduction
Initial Focus	Protein, fat, and low-glycemic carbs	Hydration and electrolytes	Replenishing electrolytes cautiously
Foods to Include	Eggs, avocado, cooked veggies, nuts	Bone broth, soft-cooked veggies, low-sugar fruit	Broth, diluted juices, purees
Foods to Avoid	Heavy meals, processed food, high sugar	Sugary drinks, high fat, raw veggies	All hard-to-digest, high-fiber, sugary foods initially
Refeeding Period	Single meal	Gradual transition over 1-3 days	Multiple days, slowly increasing calories

A Sample Refeeding Schedule (For a 24-hour fast)

First hour: Start with water and a warm cup of bone broth to rehydrate and replenish minerals gently.
Two hours later: Have a small bowl of steamed vegetables, such as carrots and zucchini, for vitamins and minerals without overwhelming your digestion.
Four hours later: Enjoy a small portion of lean protein like a soft-boiled egg or some poached fish, along with a side of avocado.
Later in the day: Introduce a balanced meal focusing on whole foods, such as a mixed green salad with a vinaigrette and lean chicken breast. If you feel comfortable, include some fermented food like yogurt with berries.

This schedule prioritizes gentle, nourishing foods and allows your body to slowly reactivate its digestive enzymes, preventing a rapid insulin response and minimizing discomfort.

Conclusion: Listen to Your Body

Ultimately, the best thing to eat coming out of a fast is a personalized choice based on the length of your fast and how your body feels. The general principle remains consistent: start slow and prioritize easy-to-digest, nutrient-rich foods while staying well-hydrated. By following a structured refeeding plan, you can support your digestive system, maintain metabolic balance, and maximize the positive effects of your fast without experiencing negative side effects. It is always wise to listen to your body's unique cues and, for longer fasts, consult a healthcare professional, especially if you have underlying health conditions.

For more detailed information on preventing refeeding syndrome, particularly after prolonged fasting, consult the clinical guidelines from the National Institute for Health and Care Excellence (NICE), which provide specific dietary recommendations.

Considerations for Different Fasting Scenarios

Ramadan fasting: For those observing Ramadan, dates and water are a traditional and practical choice to break the daily fast, as they provide quick energy and hydration. Following up with a balanced meal of protein, complex carbs, and vegetables is recommended.
Water fasting: As a more restrictive method, breaking a water fast requires extra caution. Electrolytes must be replenished, and the introduction of food should be done extremely gradually, starting with liquids and purees over several days.
General refeeding: Regardless of the fast type, chewing food thoroughly is always a good practice to assist with digestion. Also, avoid large portion sizes, as it takes time for your body to register fullness.

Remember that while fasting can offer health benefits, the transition back to eating is a critical step that should not be rushed or overlooked. A proper refeeding strategy ensures you reap the rewards of your fast safely and comfortably.

Refeeding Best Practices

Small Portions: Begin with very small meals to avoid overloading your digestive system.
Hydrate Strategically: Don't just drink water; consider electrolyte-rich fluids like bone broth or coconut water.
Prioritize Nutrients: Focus on whole, unprocessed foods packed with vitamins and minerals.
Introduce Gently: Reintroduce foods in a specific sequence: liquids first, then soft solids, and finally more complex foods.
Chew Thoroughly: Proper chewing aids digestion, especially when your system is coming back online.
Listen to Your Body: Pay close attention to how your body reacts to different foods and adjust accordingly.
Consult a Professional: Seek medical advice for prolonged fasts, especially if you have pre-existing conditions.

Frequently Asked Questions

The very first thing you should consume is a liquid, such as water or a warm, low-sodium bone broth, to rehydrate and gently wake up your digestive system.

Eating a large or heavy meal can overwhelm your digestive system, which has been resting. It can lead to bloating, nausea, and cause a rapid blood sugar spike, negating some benefits of the fast.

Yes, water-dense, low-sugar fruits like berries, melons, and grapes are good options. Their natural sugars provide energy, and their fiber helps slow digestion.

Refeeding syndrome is a potentially fatal metabolic complication that can occur after prolonged fasts when food is reintroduced too quickly. It involves dangerous fluid and electrolyte shifts. Avoid it by refeeding slowly and under medical supervision for longer fasts.

Yes, you should avoid highly processed foods, high-sugar drinks, fried foods, and large portions of high-fat foods and red meat initially. These can cause digestive upset and blood sugar instability.

For some, dairy can cause digestive issues after a fast. Start with small amounts of unsweetened yogurt or kefir to help restore gut bacteria, and avoid large portions of milk or cheese initially.

After an extended fast, it's best to wait several hours, or even days, transitioning from liquids to light solids. For a 24-hour fast, a gradual reintroduction over 6-12 hours is often advised.

It is generally not recommended to break a fast with coffee or other caffeinated beverages. They can irritate the stomach lining and cause acid reflux after a period of fasting.