The best foods to break a fast are foods those that are easy to digest, provide hydration and nutrients, and help the body return to eating gradually rather than all at once (1). Some of the most common options would include bone broth, eggs, yogurt, cooked vegetables, smoothies, soft fruits, and other simple meals that feel gentle on the stomach. The main principle of breaking a fast is to start small, choose foods that are not overtly heavy or highly processed, and build back to a regular meal pattern gradually (2).
After a fast, it’s very tempting to eat whatever sounds most satisfying in that moment. However, the first meal after fasting can shape how comfortable the transition back to eating feels. Lighter, balanced choices are often easier to manage than large meals built that’re primary built around sugary, greasy, or highly refined foods.
In our guide, we’ll look at the best foods to break a fast, what to avoid, and how to choose suitable options for different fasting durations. With that being said, you can also explore BetterMe’s customised fasting plans and meal guidance.
In simple terms, fasting refers to a structured period of time during which a person chooses not to eat, and in some cases limits certain types of drinks. It can range from shorter daily patterns, such as time-restricted eating (for example, 12–16 hours), to longer durations lasting 24 hours or more.
The reason why people follow fasting patterns is for a variety of reasons, including cultural, religious, lifestyle, and dietary preferences, and the types of fasting foods eaten before and after a fast can influence the overall experience. In many cases, fasting is incorporated into broader eating patterns rather than followed as a standalone approach.
Research has been able to explore various associations between fasting and changes in metabolic and health-related markers, although individual outcomes can vary significantly. These associations may include shifts in blood pressure levels, changes in inflammation markers, differences in cognitive function, and variations in insulin sensitivity (3, 4).
However, these responses are not uniform, and factors such as age, activity level, body composition, and overall health can all influence how a person experiences fasting. The duration and frequency of fasting periods may also play a role in how the body responds over time.
It’s also worth noting that fasting may not be suitable for everyone. For example, a fasting diet for women may require additional consideration since the nutritional needs can differ across individuals and life stages. In general, people often adjust their approach to fasting and re-feeding based on what feels manageable and sustainable for their bodies, rather than following a single fixed protocol.
Disclaimer: Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It’s advisable to speak with a healthcare provider before starting any fasting regimen.
What you eat after a fast can influence how smoothly your body transitions back to eating. During a fast, the body shifts toward using stored energy, and when food is reintroduced, it begins switching back to using nutrients from meals (5). The way this transition is managed can affect digestion, energy levels, and overall comfort.
Key factors to consider here:
For shorter fasting windows, often referred to as time restricted eating (TRE, typically around 12–16 hours), the body generally adapts more easily (6). In such cases, food choices tend to be more flexible, and many people are able to resume regular meals without any significant discomfort. Even so, beginning with balanced, moderate portions is a common approach that helps to ease this transition.
After longer fasts, such as 24 hours or more, the re-feeding process may require a more gradual approach. Many people find it more comfortable to begin with lighter, easy-to-manage foods and slowly return to regular meals over time. Paying attention to the portion size and the composition of the food consumed can help make this transition feel more manageable, rather than overwhelming.
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Choosing the best foods to break a fast is less about strict rules and more about selecting options that feel manageable since your body is transitioning back to eating. Many people prefer food that’s easy to prepare, provide a balance of nutrients, and can be introduced in smaller portions before returning to regular meals.
The foods listed below are commonly included in re-feeding approaches across different fasting durations because they align with the core principles of gradual reintroduction, digestive ease, and balanced nutrient intake (7, 1, 8)
| Food | Why It Works for Re-feeding | Best For (16hr / 24hr / Extended) |
|---|---|---|
| Bone broth | Hydrating, light, contains minerals | 24hr / Extended |
| Eggs | Source of protein and fats, easy to prepare | All durations |
| Yogurt | Contains protein and probiotics | 16hr / 24hr |
| Smoothies | Easy to consume, customizable nutrients | All durations |
| Avocado | Source of healthy fats and fiber | 16hr / 24hr |
| Cooked vegetables | Softer texture, easier to manage than raw | All durations |
| Fermented foods | Often included for gut support | 16hr / 24hr |
| Nuts | Convenient, nutrient-dense snack | 16hr |
| Fish | Source of protein and fats, often lighter than red meat | 24hr |
| Chia seeds | Absorb liquid, often used in light meals | 16hr |
| Watermelon | High water content, light and refreshing | 16hr |
| Bananas | Soft texture, easy to incorporate into meals | 16hr |
| Rice | Simple carbohydrate source, easy to pair with other foods | All durations |
| Apple cider vinegar | Commonly used before meals in diluted form | 16hr |
Read more: Intermittent Fasting Meals That Will Fit Your 16/8 Schedule
Bone Broth
Bone broth is often chosen when breaking longer fasts because its light and easy to consume. It provides fluids along with small amounts of nutrients, which many people find helpful when reintroducing food. It can be sipped on its own before moving on to more solid meals (9). Starting with a small portion is a common start.
Eggs
Eggs are a widely used option as a result of their protein and fat content, as well as their versatility. They can be prepared in simple ways such as boiling or scrambling, which makes them easy to incorporate into a first meal. Protein from eggs is commonly associated with supporting satiety and a lean body composition (10). Many people pair eggs with cooked vegetables for a more balanced option.
Yogurt
Yogurt is frequently included because it is soft, easy to eat, and contains protein. Some varieties also include live cultures, which are often associated with support to the digestion process (11). It can be eaten on its own or combined with fruit for a light meal. Choosing plain or minimally processed options is also a common preference.
Smoothies
Smoothies are a flexible option that can be adjusted based on preference and tolerance. They allow you to combine ingredients such as fruits, yogurt, or protein sources into a single meal. Because they’re liquid-based, many people find them easier to consume after fasting. Keeping ingredients simple can help make the transition to eating more manageable.
Avocado
Avocado is often included for its fat content and smooth texture (12). It can be eaten on its own or added to other foods like eggs or vegetables. Many people find it easy to incorporate into small meals when breaking a fast. Starting with a moderate portion is generally preferred.
Cooked Vegetables
Cooked vegetables are very commonly chosen over raw vegetables because their softer texture may feel easier to manage. Options like spinach, zucchini, or carrots can be lightly cooked and paired with other foods. They can help add variety without making the meal feel too heavy. Preparing them simply such as steaming or sautéing, is often preferred.
Fermented foods such as sauerkraut or kimchi are sometimes included in small amounts. They’re often associated with digestive balance due to their fermentation process (13). Because of their strong flavors, they are typically used as a side rather than a main component. Many people do introduce them gradually.
Nuts
Nuts are a convenient option that can be eaten easily, either on their own or added to other meals. They’re nutrient-dense, so small portions are usually sufficient. Because its more calorie-dense, many people prefer to start with a small handful (14). Pairing them with other foods can help create a more balanced meal.
Fish
Fish is often considered a lighter protein option compared to some other animal proteins (15). It can be prepared in simple ways such as steaming or grilling that keeps the meal relatively straightforward. Many people pair fish with cooked vegetables or rice when breaking a fast. Starting with smaller portions is also commonly preferred by fasters.
Chia Seeds
Chia seeds are often used in puddings or added to smoothies. When soaked, they absorb liquid and form a softer texture, which some people find easier to consume. They can be combined with yogurt or milk alternatives for a simple but delicious dish.
Watermelon
Watermelon is frequently chosen for its high water content and light texture. It can feel refreshing, especially after shorter fasting periods. Because it is naturally sweet, many people consume it on its own (16). Starting with a moderate portion is often preferred.
Bananas
Bananas are a soft fruit that can be easily added to meals or eaten on their own. They’re commonly included in smoothies or paired with yogurt. Their texture makes them a convenient option when reintroducing food after a fast. Many people choose to start with one serving.
Rice
Rice is a simple carbohydrate that can be paired with proteins and vegetables. It is often used as a base for meals after fasting because its widely available and easy to prepare. Many people prefer plain or lightly seasoned rice when starting out. Portion size can be adjusted based on comfort.
Apple Cider Vinegar
Apple cider vinegar is a popular choice for breaking a fast when diluted in water (17). Its often used before meals as part of a routine. Some people find it helps stimulate appetite or manage hunger levels. It’s typically consumed in small amounts rather than on its own.
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For many, a 16-hour fast falls under what’s commonly known as time restricted eating, one of the most widely followed fasting patterns. Because the fasting window is relatively short, the body generally adapts more easily, and the transition back to eating tends to feel less demanding compared to longer fasts. As a result, the range of acceptable foods is broader, and strict re-feeding strategies are usually not necessary.
When deciding on the best foods to eat after breaking a fast of this length, many people focus on balanced meals that include a mix of protein, fats, and carbohydrates. Starting with moderate portions is a common strategy since it allows the body to adjust without feeling overly full. While highly processed or very heavy meals may feel less comfortable for some, there is typically more flexibility in food choices compared to extensive fasting periods.
A simple, practical option that many people find manageable is a meal such as scrambled eggs paired with cooked vegetables and water, or a smoothie made with fruit and a source of protein. These types of meals are easy to prepare and can be adjusted based on personal preference.
Overall, with time restricted eating, the emphasis is less on strict food rules and more on choosing meals that feel balanced and sustainable as you return to your normal eating pattern.
When considering the best foods to break a 24 hour fast, it’s helpful to approach the transition back to eating more gradually and systematically than you would for shorter fasting periods.
After around 24 hours without food, the body is more deeply adapted to using stored energy, which can make the first meal feel more impactful. For this reason, many people choose to start with lighter, easy-to-manage foods before returning to regular meals.
For those following a lower-carbohydrate or keto-style approach, the first meal after a 24-hour fast is often kept consistent with their usual eating pattern. Many people choose options such as eggs, fish, or other protein sources paired with vegetables or healthy fats. Starting with a moderate portion and building up to a full meal is common.
After an extended fast, some people notice digestive changes as the body adjusts to food again. Going slowly with food introduction and opting for easily digestible options can make this process feel more comfortable. Many people begin with liquids or small portions before diving into more regular, heavier meals.
Read more: 4 Keto Quiche Recipes for a Savory Breakfast
Many people find it helpful to have a simple starting point when deciding what to eat after fasting. While there is no single intermittent fasting meal plan that works for everyone, using small, balanced meals can make it easier and more manageable.
| Fast Duration | Example First Meal | Notes |
|---|---|---|
| 16-hour fast | Scrambled eggs + cooked spinach + water | A balanced, moderate meal that many find easy to return to after TRE |
| 24-hour fast | Bone broth → followed by fish + cooked vegetables | Starting with something light, then moving to a more complete meal is a commonly used approach |
| Extended fast | Diluted broth → small portion of fish + banana | Gradual reintroduction, beginning with liquids before adding simple solid foods, is often preferred |
These examples are some of the best way to break a fast for many people, starting with lighter options and then gradually returning to regular meals. The best foods to eat after breaking a fast often depend on personal preference, tolerance, and the length of the fasting period, so there can be adjustments based on what feels most comfortable to you.
Disclaimer: Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It’s advisable to speak with a healthcare provider before starting any fasting regimen.
A commonly used approach involves a few basic steps:
The approach can also vary depending on how long the fast lasts. After a fast, the body may take a little time to return to its usual digestive activity, which is why starting with manageable portions and gradually increasing intake is a more commonly preferred approach.
When fasting, what you drink can depend on your goals and the type of fasting approach you’re following. Some beverages are commonly considered acceptable because they contain little to no calories. Others may be included in modified fasting routines.
| Drink | Does It Break a Fast? | Notes |
|---|---|---|
| Water | No | Water is the most commonly consumed option during fasting that helps maintain hydration. |
| Coffee (black) | Depends | Plain black coffee is often included in fasting routines, but adding sugar, milk, or cream changes the impact. |
| Tea (unsweetened) | Depends | Herbal and traditional teas without added sweeteners are commonly used, although additives may alter their effect. |
| Electrolytes | Depends | Electrolyte drinks without added sugars are sometimes used, especially during longer fasts. Formulations vary. |
| Bone broth | Yes | Bone broth contains nutrients and is typically considered part of a re-feeding approach rather than strict fasting. |
| Apple cider vinegar (diluted) | Depends | Some people include diluted apple cider vinegar in fasting routines, though its use can vary depending on individual preference. |
What is considered to break a fast can vary depending on the type of fasting approach and individual goals. In general, anything that provides calories is often considered to end a fasting period, while some low- to no-calorie beverages may be included in certain routines. The categories below offer a simple way to understand how different items are commonly viewed.
Generally considered breaking a fast:
May or may not break a fast (depends on approach):
Overall, whether something is considered to break a fast often depends on how strictly the fast is being followed and what the intended goal is. Many people adjust their approach based on what feels sustainable and consistent with their routine rather than a strict set of rules.
Refeeding syndrome is a term used to describe a set of changes that can occur when food is reintroduced after a prolonged period without eating (18). After extended fasting, the body adapts to using stored energy, and when regular eating resumes, it gradually shifts back to processing nutrients from food. This transition can involve adjustments in how the body handles energy and nutrients.
For most people, this is simply part of the body readjusting to eating again. However, after longer fasting periods, a more gradual approach to reintroducing food is often considered helpful. Starting with smaller portions and building back to regular meals over time can make this transition feel more manageable.
This is one of the reasons why many re-feeding approaches focus on beginning with lighter, easy-to-manage foods before returning to a more normal eating pattern.
There isn’t a single best option, but many people choose foods that are easy such as eggs, yogurt, cooked vegetables, or smoothies. Starting with smaller portions is a commonly used approach.
After shorter fasts, many people return to regular meals without issues. After longer fasts, a more gradual approach like starting with lighter foods is often considered more comfortable.
Highly processed or very heavy meals may feel harder to manage for some people, especially after longer fasts. Many people prefer starting with simpler, balanced foods instead.
Plain coffee and unsweetened tea are often included in fasting routines. However, adding sugar, milk, or cream can change how they’re typically viewed.
Bone broth is generally considered part of re-feeding rather than strict fasting because it contains nutrients, even though it is light.
A commonly used approach is to start with fluids, follow with a small, balanced meal, and then gradually return to regular eating based on comfort.
Fasting may not be suitable for everyone, and individual responses can differ distinctively. It’s advisable to speak with a healthcare provider before starting any fasting regimen.
Breaking a fast is less about following strict rules and more about choosing an approach that feels manageable for your body. The best foods to break a fast are typically those that can be introduced gradually while allowing for a smoother transition back to regular eating. Shorter fasting periods often allow for more flexibility; longer fasts may benefit from a slower and more mindful re-feeding process.
Focusing on simple, balanced meals and adjusting portions based on comfort can help make this transition feel easier and more sustainable. Since fasting experiences can vary from person to person, finding what works best for your routine and preferences is sacrosanct.
Disclaimer: Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It’s advisable to speak with a healthcare provider before starting any fasting regimen.
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