• Nutrition

What to Eat After Fasting: Top Nutritious Foods to Replenish Your Body

Medically reviewed and edited by Kathleen Tidwell, FNP-C

Published: May 28, 2024
Updated: November 13, 2024
4 mins

After a period of fasting, you may feel ready to eat everything — including the kitchen sink. But slow down, because making mindful food choices will help you reap the rewards of fasting.

Whether you’re intermittent fasting, dry fasting, or fasting for religious purposes, you should know which foods to break your fast with for the best results.

We’ve put together this article to help you choose the perfect foods to eat after fasting, including food preparation tips and meal ideas. 

Whether you’re a beginner or a seasoned faster, continue reading to discover how to eat well after fasting.

Why Does it Matter What Foods You Break Your Fast With?

To understand what to eat after fasting, it’s important to first understand how your body manages energy during a fast. 

Although we need food to survive, our bodies can go a long time without it because they store excess energy as fat or glycogen. 

When our bodies are in a fasting state, like when we sleep or do intermittent fasting, we tap into these energy stores.

First, our bodies use the glycogen stored in the liver. This small energy reserve is quickly converted into glucose, which our brains need to function properly. 

However, to lose weight through fasting, we must empty these glycogen stores before our bodies start burning fat. 

This shift can be tough on the brain which initially struggles without its usual glucose supply. Over time, the brain starts using ketones (the chemical produced by the liver when it breaks down fats), but this transition can cause fatigue, headaches, and concentration difficulties when people start fasting. 

This is why it’s so important to carefully choose what to eat when breaking a fast to help stabilize energy and blood sugar levels, and also support brain function. For individuals with Type 1 or Type 2 diabetes, especially those on anti-diabetic medications like insulin, metformin, or sulfonylureas, fasting could increase the risk of hypoglycemia (low blood sugar). These individuals should avoid extended fasting or intermittent fasting and opt for regular meals to better manage their blood sugar levels and prevent complications.

What are the Best Foods to Break Your Fast?

Research indicates that simply abstaining from food during a fasting period is not sufficient to achieve optimal health benefits; proper nutritional guidance is also essential. 

This guidance ensures that when you do eat, you’re providing your body with the nutrients it needs to support your overall health and improve the effects of fasting.

When breaking your fast, it might be tempting to choose calorie-dense foods, but it’s generally better to opt for foods that are easy to digest and help replenish the nutrients you’ve lost.

Here are our top choices for foods to break your fast:

Hydrating drinks

Before refueling with calories and nutrients, it’s crucial to rehydrate. A dehydrated body struggles to function efficiently, which can hinder its ability to break down and digest food. 

Dehydration may also lead to gastrointestinal symptoms and constipation, making it important to satisfy your thirst when breaking your fast.

Water should ideally be your drink of choice after a fasting period, but other good options include coconut water, diluted apple cider vinegar, or watermelon juice — which may be a better option for those craving something sweet and refreshing that’s still low in calories.

Coconut water is a great source of antioxidants and nutrients, and research suggests it may be beneficial for diabetics and those with high blood pressure.

Apple cider vinegar has been proven to reduce overall blood glucose and cholesterol levels. Because of its strong, astringent taste, it’s best to only drink diluted apple cider vinegar and use a straw to protect your tooth enamel.

Soup or bone broth

Bone broth is an excellent source of nutrients, vitamins, and minerals, offering significant health benefits. 

It hydrates the body and efficiently replenishes essential nutrients. Bone broth can be made from the connective tissues of various animals such as cows, chickens, fish, and turkeys. 

These animal-based parts are slow-cooked until the water changes color, then left to simmer to extract the nutrients from the connective tissues. This process ensures that the broth is rich in beneficial compounds.

It’s important to note that making bone broth from scratch might not be for everyone. 

The slow-cooking process can last several hours if you don’t have a pressure cooker and it also releases a distinct smell that some may find unpleasant. 

To avoid this, you can use bone broth powder that easily dissolves in boiling water or it can be added to soups. Some nutrients found in bone broth include:

Bone marrow:

• Selenium

• Omega 3 and 6 fatty acids

• Vitamins B2, B12, E, and A

• Iron

• Calcium

• Zinc

Bone:

• Sodium

• Magnesium

• Potassium

• Calcium

• Phosphorus

Connective tissue (ligaments and tendons, etc.):

• Chondroitin and glucosamine, which are beneficial for joint issues like pain or inflammation.

Bones and cartilage

• Collagen and gelatin are extracted from the bones and cartilage when you make bone broth, delivering around 10 grams per serving.

You can also add bone broth to soups for an added nutrient boost. 

However, it’s wise to avoid tomato-based soup that can trigger acid reflux, and soups with heavy cream that make it harder to digest and more difficult to maintain a caloric deficit if you’re fasting for weight loss.

Smoothies

Smoothies are a healthy alternative to juices and fruit juice concentrate, offering a more nutritious option with less processed sugar and more fiber. They make fantastic on-the-go meal options for breaking your fast. 

If you’re short on time and can’t sit down for a meal, whipping up your favorite smoothie is a quick and nutritious solution. 

To make it even easier, consider prepping your smoothie ingredients beforehand. Simply cut up the ingredients, store them in a ziplock bag, and freeze them until you’re ready to use them. 

For a nutritious smoothie, you’ll need the following components:

• Liquid base: Choose from water, coconut water, any variety of milk, or juice.

• Protein source: Include plain yogurt (also known as Greek yogurt), protein powder, or nut butter to help sustain energy levels.

• Fruits: Add fruits you enjoy, but avoid stone fruits like pears, prunes, and apricots as they can irritate an empty stomach.

• Leafy greens: Toss in greens such as kale, spinach, or Swiss chard for a boost of vitamins and minerals.

Fruits

Eating fruit to break a fast is a great way to ensure you get enough dietary fiber for the day. Fiber is crucial for maintaining regular and healthy bowel movements. 

For most people, there’s no need to avoid specific fruits on an empty stomach, as the fiber content in commonly consumed fruits typically isn’t enough to cause gastrointestinal issues. 

However, individuals with irritable bowel syndrome (IBS) should be more cautious, as diet is a key factor in managing IBS symptoms.

Dates 

The American Heart Association (AHA) recommends breaking your fast with a date, a practice Muslims have followed for centuries.

Dates are an excellent choice to break your fast, offering multiple benefits that help you transition from the fasting period to regular eating:

• Nutrition: Dates are packed with potassium, fiber, magnesium, and vitamins, providing a quick energy boost needed after fasting.

• Gastrointestinal health: They have just the right amount of dietary fiber to prevent constipation without causing irritation. Their simple sugars are easily digestible, minimizing energy expenditure and reducing bloating.

• Hydration: Despite their size, dates — especially fresh dates — contain significant water, helping with hydration when breaking a fast.

• Blood sugar and energy: Dates help prevent spikes in blood sugar levels and provide a sustained release of energy. They possess anti-inflammatory properties and are rich in antioxidants, supporting overall health. Dates also aid in weight loss when consumed as part of a balanced diet with raw fruits and other nutritious foods.

Vitamin A-rich fruits

Cantaloupe, grapefruit, and watermelon are excellent sources of vitamin A while being low in calories. Vitamin A is essential for boosting and sustaining the body’s immune function. 

These fruits can be eaten on their own or added to a smoothie to make a refreshing, healthy drink.

Vegetables

Cooked or steamed soft vegetables such as gem squash, carrots, corn, and broccoli are easier to digest and gentler on your stomach than raw vegetables. Include vegetables of different colors in your meal to gain diverse nutritional benefits. 

For example, leafy greens like spinach, kale, and Swiss chard are rich in vitamins A and K, while red, orange, and yellow vegetables like bell peppers and beetroot are high in vitamins A, B, and E.

High-quality protein 

Protein and amino acids are essential for health. Protein not only builds and repairs cells but also supports immune function and muscle formation. Amino acids, the building blocks of protein, play a critical role in every bodily process and function.

Animal or plant-based proteins

Egg whites are high in protein and they can be used in dishes like omelets, frittatas, and pancakes. 

Similarly, the breast portion of chicken is among the healthiest options, as it’s very low in fat. Oily fish, rich in omega fatty acids and protein, also offers significant health benefits. 

Consider steaming or grilling chicken and fish for a healthier preparation method.

Eliminating red meat and choosing plant-based proteins like beans, peas, and lentils can reduce the risk of cardiovascular disease and other illnesses. You can add them to soups and stews for a hearty meal.

Where Can You Learn More About Fasting and Nutrition?

Are you struggling to reach your health goals when fasting? You may need some guidance on what to eat after a fasting period, and LifeMD can help.

A team of healthcare professionals can answer your questions about fasting and provide advice on the best healthy foods to eat to ensure you get all your essential nutrients.

Make your appointment today to take control of your health — all from the comfort of your own home.

Kathleen Tidwell, FNP-C

Kathleen earned her Master’s of Science in Nursing from Austin Peay State University in Tennessee. Kathleen loves helping her patients explore sustainable health changes that can easily fit into their lifestyle. She has found that this approach empowers them and leads to greater health outcomes. Kathleen loves spending time with her family, her dog, and three cats. She’s also passionate about traveling. Her favorite destination so far has been Iceland.

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