Fasting has become increasingly popular as a way to improve health and lose weight. But what should you eat once the fast is over? It’s important to make wise choices to nourish your body properly and maintain the benefits of fasting.
Fasting has been practiced for centuries and has a long history of being used for religious and spiritual purposes. In recent years, it has gained attention for its potential health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.
While fasting can be an effective tool for achieving various health goals, the real challenge lies in what to eat once the fast is over. After a period of restricted eating, it’s crucial to reintroduce food in a way that supports your body’s needs and promotes overall well-being. Here is a guide on what to eat after fasting to ensure you continue to reap the benefits and optimize your health.
What to Eat After Fasting
To break a fast, you need a well-balanced, small to moderately-sized meal. This meal should include protein, vitamins and minerals, healthy fats, and whole grains.
Protein
When you’ve been fasting for an extended period of time, getting adequate protein in your diet once you start eating again is extremely important. Protein helps rebuild and repair body tissues, helps maintain muscle mass that can be lost during fasting, and supports a healthy metabolism. As such, it should be a focus when breaking a fast.
Great Protein Sources:
Some of the best sources of high-quality protein to eat post-fast include:
- Eggs: An egg contains 6 grams of protein and provides all 9 essential amino acids. Boil, poach, scramble, or fry eggs gently in olive oil or avocado oil.
- Yogurt: Greek yogurt provides a whopping 20 grams of protein per serving. It has the added benefits of probiotics for gut health.
- Bone broth: Sipping on bone broth is an excellent way to break a fast, thanks to collagen, amino acids, and easy digestibility.
- Fish: Salmon, mackerel, sardines, and other fatty fish provide 20-25 grams of protein per 3.5-ounce serving. They also deliver anti-inflammatory omega-3s.
- Fish: Salmon, mackerel, sardines, and other fatty fish provide 20-25 grams of protein per 3.5-ounce serving. They also deliver anti-inflammatory omega-3s.
- Red meat: Grass-fed beef is an especially great option post-fast thanks to its rich nutrient content – about 25 grams of protein per 3 ounces.
- Nut butters: Look for all-natural nut butters like almond butter and peanut butter with 2-4 grams per tablespoon.
Aiming for 20-30 grams of protein each time you eat and spacing your meals 4-5 hours apart helps body tissues heal and recover optimally, based on research. Pair these protein foods with non-starchy veggies and healthy fats, too. Listen to your body, and don’t overdo portions right away! With protein prioritization, you’ll bounce back from fasting quickly.
Vitamins and Minerals
Fasting for more than a couple of days can result in vitamin and mineral deficiencies over time as your intake of these essential micronutrients stops. That’s why when you break your fast, it’s vital to replenish important vitamins and minerals that may have become depleted. Getting them from whole food sources is best for proper absorption.
Great Micronutrient Food Sources
Focus on eating the following vitamin- and mineral-rich foods when breaking your fast:
- Leafy greens: Spinach, kale, lettuces, Swiss chard, arugula, turnip greens, collard greens…these supply vitamins A, C, K, folate, magnesium, iron, and calcium.
- Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, bok choy, and so on are loaded with vitamins, minerals, and antioxidants.
- Berries: Blueberries, strawberries, raspberries, and blackberries provide vitamin C, manganese, fiber, and antioxidants.
- Avocado: Nutrient-dense avocados contain vitamins B6, C, E, and K as well as magnesium, copper, and fiber.
- Nuts and seeds: Especially rich in magnesium, zinc, selenium, iron, copper, manganese, and vitamin E.
- Fish: Fatty varieties like salmon and mackerel provide omega-3s, selenium, potassium, vitamins B and D.
Pairing a serving or two of these micronutrient superfoods with clean protein sources ensures your body has the nutrients it urgently requires post-fast to help tissues function and heal optimally. Support overall nutrition further by continuing to emphasize these vitamins and minerals in every meal you eat after breaking your fast.
Healthy Fats
When breaking fast, healthy fats play key roles in restoring energy, supporting cell function, and aiding absorption of fat-soluble vitamins. Foods like avocado, olive oil, nuts, seeds, coconut, fatty fish, eggs, and full-fat yogurt supply essential fats to replenish stores after depriving your body for a time. Without adequate fats post-fast, you may continue feeling tired, unfocused, and hungry. Aim for plant-based and anti-inflammatory omega-3-rich fats as you refuel after fasting to power your cells and optimize your well-being. Sources like olives, walnuts, salmon, and nut butter make excellent additions after a period of minimal intake. With healthy fats in your meals, your body and brain will rebound faster.
Fruit
After finishing fast, it’s important to break the fast gently with easy-to-digest foods. Fruit is an excellent option. The natural sugars and fiber in fruit make it a great first food after abstaining from food for an extended time. Some good fruit options include watermelon, cantaloupe, honeydew melon, grapes, apples, oranges, strawberries, blueberries, raspberries, peach, nectarine, pear, plum, apricot, banana, papaya, mango, and kiwi. Eat the fruits whole or make a fruit salad. Fruit provides nutrients and energy to replenish your body after a fast while being gentle on your digestive system. Eating too much heavy or fatty food right away can be hard on your stomach.
Whole Grains
Whole grains are an excellent option. Foods like oatmeal, brown rice, quinoa, barley, and whole-grain bread or pasta can help replenish nutrients and energy. The fiber in whole grains makes them easy to digest, unlike refined grains. Start with small portions and cook them simply, without heavy sauces or seasonings. Whole grains provide important vitamins, minerals, and fiber. They also have a low glycemic index, meaning they won’t spike your blood sugar. Eating wholesome complex carbs can help you transition out of the fasting state smoothly and supply your body with lasting energy. Just take it slow and pay attention to how your body responds.
Stay Hydrated
Dehydration is common while fasting, so ensuring you drink enough fluids is key. Start slowly, with small, frequent sips of water when first breaking your fast. Then, keep aiming for the recommended daily intake of water and herbal teas. Some people also opt to break their fasts with hydrating foods like watermelon, cucumber, and berries. Avoid alcohol and sugary drinks, which can further dehydrate you. Proper hydration provides a host of benefits, including supporting digestion, nutrient absorption, brain function, and energy levels on average days – and these benefits become even more key post-fast.
Foods to Avoid After Fasting
While the foods listed above make great choices for breaking a fast given their high nutrient content and ease of digestion, there are certain foods that should be avoided, at least initially. Foods that are highly processed, fried, creamy, or fatty are among those that you’ll want to minimize or avoid when refueling after fasting. Here’s an overview of some specific foods to steer clear of right after ending a period of fasting:
- Sugary Foods: High-sugar foods spike blood sugar and may trigger intense hunger and cravings, metabolic changes, and energy crashes in the post-fast state. Foods to avoid include soda, candy, cookies, cakes, muffins, sweetened juices, and the like.
- Refined Grains: Like sugary foods, refined grains such as white bread, pasta, rice, crackers, and baked goods are best minimized after fasting. They can cause blood sugar spikes and a lack of nutrients.
- Fried Foods: Foods like french fries, fried chicken, mozzarella sticks, and doughnuts are hard to handle for a post-fast stomach. As well, they are often high in unhealthy fats and calories with little nutrition.
- Fast Food: Burgers, nuggets, hot dogs, milkshakes, and pizza right after fasting isn’t a good idea. Like fried foods, these fatty, greasy, processed foods overwhelm digestion.
- Alcohol: Alcohol is dehydrating and can irritate sensitive post-fast digestive tissues. Best to avoid in the days following fasting.
- Caffeine: Coffee, energy drinks, and tea can overstimulate the nervous system, which may already be sensitive after fasting. Caffeine can also trigger GI upset as well as anxiety and jitters after going without it for a stretch.
- Dairy: While yogurt and small amounts of ghee or butter may be fine, large servings of milk, cheese, cream, and ice cream are best avoided when breaking a fast, given lactose and casein can cause digestive discomfort.
- Nuts & Seeds: Though healthy overall, nuts and seeds are difficult to digest and high in fiber – making them less ideal right after fasting (but great days after).
- High Fiber Foods: Beans, lentils, peas, oats, and fruits & veggies with skin should be minimized at first since insoluble fiber can irritate the GI tract post-fast.
- Tough Meats: Steaks, pork chops, and other fatty or chewy cuts of meat may stress digestion after fasting. Stick to tender options like eggs, fish, and ground or stewed meats instead.
- Spicy Foods: Chilies, curry, and other spicy items can further inflame sensitive digestive tissues after fasting – it’s better to avoid them until your system adjusts.
The Key is Gradual Reintroduction
Easing back into eating gentle, nutritious, balanced foods and avoiding intense, fatty, and sugary items can help you transition out of a fast comfortably so that you reap the benefits. Reintroduce more diversity day-by-day, focusing on the nutrients your body needs most after being without food for a time. With mindfulness, patience, and purpose when breaking your fast, you’ll be well on your way to better health.
What to Eat Immediately After Dry Fasting
After completing an intense dry fast where you abstain from both food and liquids, it’s crucial to break your fast gradually. Start by sipping on room temperature or lukewarm water very slowly – too much too fast can shock your system. Wait 30-45 minutes before having another 1-2 cups of water or herbal tea. Give your body time to adjust before introducing foods about an hour or two later.
Start with fresh vegetable or fruit juice and brothy vegetable soups, which provide electrolytes and nutrients. Other good options are peeled fruits like melon, soft fruits like berries, non-fat yogurt, and oatmeal. Ease back into eating simple foods in small quantities. Pay close attention to signals of fullness, and stop eating if you feel any discomfort. This gentle refeeding process allows proper digestion.
What to Eat After Fasting for Different Times
After fasting, the time you eat is important and depends on the type of fasting you do. Here are some tips for breaking different types of fasts.
What to Eat After Fasting for 16 Hours
When fasting for 16 hours, like in intermittent fasting, you likely maintained some calorie intake within the eating window. Therefore, breaking this kind of fast is easier on your body. Focus on getting nutrients first before piling on calories. Have a balanced meal with quality protein, healthy fats, veggies and some unrefined carbs. Some good options are a salad with lean protein and olive oil dressing, veggies with hummus, or turkey wraps. Hydrate well during and after to aid digestion.
What to Eat After Fasting for 1 Day
Fasting for a full day or 24 hours is more intense. After depriving your body completely of food for that long, overeating or choosing overly processed junk foods can shock your system and undo the health benefits. It’s vital to break a 1-day fast gradually.
Start with hydration – sip water or broth over 30-60 minutes. Electrolytes from broth help stabilize muscles and nerves. Follow with gentle foods like berries, citrus fruits, non-fat Greek yogurt, vegetables, a small handful of nuts, or half an avocado toast. The natural sugars and fiber aid digestion. Leafy greens provide vitamins and minerals. Healthy fat and protein sustain energy longer. Keep portions small, even if eating several mini-meals over a few hours. Listen to your body’s signals before adding more substantial foods like whole grains or legumes. Breaking a longer fast properly helps you transition back into a healthy diet.
What to Eat After Fasting for 3 Days
After completing a 3-day fast, it’s vital to ease back into eating steadily. Break your fast gently with water and clear broths initially before transitioning to fresh fruits and vegetables. Some simple foods to introduce are apples, leafy greens, carrots, berries, and small amounts of nuts or seeds. Be cautious of overdoing it on heavy meals, fatty fried food, or sugar as that can overwhelm your system.
Focus on anti-inflammatory foods that are gentle on the stomach – options like yogurt, kefir, and sauerkraut contain probiotics which help repopulate the good gut bacteria essential for digestion. Supplement with potassium, magnesium, and B vitamins to replenish critical electrolytes and nutrients. As you reintroduce solid foods, chew thoroughly, eat slowly, and stop when full allowing your body time to adjust. It’s recommended to progressively increase calories each day post-fast rather than immediately overeating. Staying hydrated, avoiding processed items, and listening to your body’s cues can facilitate the transition back to eating after a 3-day fast.
What to Eat After Fasting for 7 Days
After completing a 7-day fast, it’s important to break your fast slowly and carefully to avoid shocking your system or making yourself sick. Start with drinking water, herbal teas, or bone broths for a few hours before transitioning to small amounts of raw fruits and vegetables. Some good options are apples, berries, salads, steamed or roasted veggies, and small servings of nuts and seeds. Avoid heavy, greasy, or processed foods that could overwhelm your digestive tract.
It’s also beneficial to consume probiotic foods like yogurt, kefir, or sauerkraut to help restore the good bacteria in your gut. Gradually increase your intake over a day or two until you are eating normally again. After a long fast, it’s best not to overeat or return immediately to bad habits. Continue drinking plenty of fluids, choose nourishing whole foods, and stop when you feel full. Eating clean, nutrient-rich foods aids your body’s recovery and readjustment post-fast. Consult a doctor or nutritionist for more specifics.
What to Eat After Fasting for 21 Days
After abstaining from food for 21 consecutive days, breaking your fast correctly and gradually is absolutely essential. Start with small amounts of water, diluted fruit or vegetable juices, clear broths, and herbal teas for the first 12-24 hours. Sip liquids slowly, allowing your shrunken stomach to readjust. The following day, you can begin incorporating extremely small portions of gentle foods like vegetable purees, mashed fruits, congee, boiled potatoes, yogurt, nut butters, and soft cooked grains every 2 hours.
Listen to your body very closely and stop eating if you feel any discomfort. After a 21-day fast, your digestive system is extremely sensitive, and introducing foods too quickly risks gastrointestinal issues. Keep portions very small for at least 2-3 days while supplying various vitamins, minerals, electrolytes, and macronutrients your body urgently requires. Slowly add in more diversity of whole, nutritious foods over the following week before returning to a normal diet high in produce, lean proteins, and healthy fats. Expect for it to take 10-14 days before you feel comfortable eating larger meals after a prolonged fast over 3 weeks. Consult your healthcare provider before beginning a long-duration fast.
Is it Ok to Eat a Big Meal After Fasting?
The short answer is no, you should not eat a really large, calorie-dense meal immediately after an extended fast. Instead, it’s vital to break a fast gradually with slower-digesting foods to allow your shrunken stomach, sensitive GI tract, and sluggish metabolism to adjust. Shocking your system with an overflow of fatty, sugary foods can lead to serious gastrointestinal distress, diarrhea, bloating, cramping, and other issues. It may also spur intense cravings and hunger, which could undermine the disciplined dietary patterns prompted by your fast.
Rather than a big meal, opt for smaller portions of gentle, nutritious foods like bone broth, vegetables, eggs, yogurt, nut butters, berries, and the like first. Drink fluids slowly, too. As your body adjusts over the 2-3 days following your fast, then you can begin reintroducing larger portions, additional foods, and greater caloric intake. The key is gradually working your way back up, not overwhelming your digestive system immediately. With this slower, breaking-fast approach, you’ll transition comfortably and maintain the benefits fasting provides long-term.
Conclusion
After fasting, what you eat and avoid eating is key to maintaining the positive impacts of abstaining from food while also easing digestive discomfort. Focus on hydration, protein, micronutrients, and easy-to-digest choices upon breaking your fast. Steer clear of processed foods, excess fat, sugar, and alcohol, which can overwhelm post-fast digestion and metabolism. With a gradual reintroduction to food focused on nutrition, you’ll recover from your fast and fuel your body optimally. Use these food guidelines, and you’ll be well on your way to reaping fasting’s multitude of potential benefits.