6 Foods to Avoid When Breaking a Fast and Why

The way you end a fast can be just as important as the fast itself. The foods you choose to eat when breaking your fast can influence how your body reacts, your energy levels (1), and even how successful your fasting routine turns out to be.

When you’re fasting, your digestive system gets a break (2, 3). This means that when you reintroduce food, your body can be particularly sensitive. 

Eating the wrong foods can lead to discomfort such as bloating or undo some of the positive effects of fasting. On the other hand, choosing wisely can give your body the fuel it needs without unnecessary strain.

Let’s look at six foods that are best avoided when ending your fast and, most importantly, explain why.

Does It Matter What I Eat When I Break My Fast?

Yes, it matters what you eat when breaking your fast, particularly if you’ve been fasting for an extended period of time. When you’ve been fasting, your body undergoes several physiological shifts. 

Your digestive system has had a break, your blood sugar levels are lower, and your body may be in a more sensitive state (4). What you eat first can either help your body transition smoothly or create unnecessary strain.

Here’s why your food choices matter:

• Your Digestive System Needs a Gentle Start

When you fast, your stomach and digestive enzymes take a break. This can make your gut more sensitive to certain foods (2, 3). 

Eating something too heavy or hard to digest, such as fried or greasy foods, may overwhelm your system. This could lead to bloating, cramping, or an upset stomach. Think of your gut as waking up from rest – it needs gentle, easy-to-digest foods to ease back into action.

• Blood Sugar Balance Is Important

Fasting lowers your blood sugar levels (3), and eating certain foods without balance can cause a rapid spike. High-sugar or high-glycemic foods (such as pastries or white bread) hit your bloodstream quickly, which causes a sudden rise and then a crash in energy, particularly if they’re not paired with protein or fiber to slow down digestion (5) 

Breaking your fast with foods that are low in sugar and rich in fiber and/or protein helps stabilize those levels (6, 7).

• Nutrient Absorption May Be More Efficient

After fasting, your body might absorb nutrients more effectively (3). This means nutrient-dense foods such as fruits, vegetables, and lean proteins can provide maximum benefit. 

On the flip side, breaking your fast with nutrient-poor foods could be a missed opportunity to refuel your body with essentials such as vitamins and minerals, particularly after you’ve gone without them for a time.

• Detoxification and Recovery Are at Play

Fasting is believed to trigger something called autophagy. This is a natural process where your body removes damaged cells and recycles them into healthier ones (8). Eating whole, nourishing foods such as leafy greens or healthy fats should support this ongoing process. 

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• It Shapes How You Feel

The first meal after a fast sets the tone for your energy and well-being (1). If you reach for balanced, nutrient-dense foods, you’re more likely to feel energized and satiated (10). If you choose greasy or overly sugary foods, sluggishness or discomfort could follow.

• Supports Long-Term Fasting Success

If you fast regularly, what you eat to break your fast can determine how sustainable the practice is for you. 

Poor food choices can leave you feeling unwell, which makes sticking with fasting as part of your routine more difficult. Choosing the right post-fast foods builds a positive association and supports your goals.

Whether you’re fasting for weight management, improved energy, or digestive health, refueling with nutrient-dense, whole foods helps you maximize these benefits. On the other hand, poor food choices may undo some of the progress you’ve made during the fast.

Read more: The List Of The Best And Worst Foods To Break A Fast

What Foods Are Bad for Breaking a Fast?

Choosing the right foods to break your fast is essential to support digestion and maintain the benefits of fasting. Some foods can be too harsh on your system after a long period of rest, leading to discomfort or even negative health effects. Below, we’ll explore which foods to avoid and why, along with suggestions for better alternatives:

1. Ultra-Processed and Fried Foods

Ultra-processed and fried foods can be high in unhealthy fats and additives. They include items such as chips, fried chicken, and fast food meals.

When you fast, your digestive system slows down. These foods are often hard to digest, putting extra strain on your gut. They may also cause bloating, cramping, or discomfort due to their high fat content. 

Try this instead: Opt for baked, grilled, or steamed whole foods. For example:

• Instead of fried chicken, choose roasted or grilled chicken.
• Swap fried potatoes for baked sweet potato wedges, which are easier to digest and nutrient-dense.

2. Sugary Foods and Drinks

From pastries to sodas, foods and drinks loaded with sugar can wreak havoc after fasting. When you fast, your blood sugar levels stabilize (4). Consuming a lot of sugar immediately after can cause a sharp spike in glucose followed by a rapid drop, leaving you feeling drained or fatigued (11).

Try this instead: Reach for natural, whole-food options such as fresh fruit. Bananas or berries satisfy sweet cravings without overwhelming your system. Balance sugar with fiber, protein, and healthy fat to slow down digestion.

3. Caffeinated Beverages and Alcohol

Coffee, energy drinks, and alcohol may be tempting after fasting, but they’re best avoided. These beverages are hard on your stomach lining, particularly if consumed on an empty stomach. Caffeine can increase stomach acid, potentially causing irritation or discomfort (12).

Alcohol can dehydrate and disrupt the liver’s recovery, negating some of the benefits of fasting or detoxification.

Try this instead: Stick with hydrating and gentle beverages like herbal teas, water, or coconut water. If you crave a boost, a small cup of green tea can be a lower-caffeine option.

4. High-Fat Foods

While fats are essential, foods excessively high in fat, such as heavy creams, large portions of cheese, or fatty cuts of meat, aren’t ideal after fasting. These foods are calorie-dense and digest more slowly, which may overwhelm your system after fasting (9).

In addition, they can delay the absorption of other nutrients. Your body needs quick-access energy and easy digestion after a fast.

Try this instead: Choose healthy fats in moderation:

• A small handful of nuts
• A slice of avocado
• A drizzle of olive oil on a simple salad

These options are gentler on digestion while still providing beneficial nutrients.

5. High-Glycemic Carbs

White bread, pasta, or sugary cereals belong in this category. High-glycemic foods release glucose into the bloodstream very quickly. Similar to sugary foods, they can lead to a spike and subsequent crash in blood sugar levels (5). After fasting, this can cause feelings of fatigue or sluggishness.

Try this instead: Reach for whole grains such as oatmeal, quinoa, or whole-grain bread in small portions. They have fiber, which slows digestion and prevents blood sugar spikes.

6. Spicy Foods

Chili-heavy dishes or foods with a lot of peppers can irritate your stomach lining, particularly after a fast. Fasting leaves the stomach more sensitive. Spicy foods can lead to discomfort, heartburn, or nausea in some individuals (13).

Try this instead: Opt for mild, soothing flavors. Simple broths, steamed vegetables, or plain rice are great choices to ease your system back into eating.

What Is the Best Food to Eat After Fasting?

Breaking your fast is all about balance. Focus on gentle, hydrating, nutrient-packed foods that support digestion and provide sustainable energy.

1. Easily Digestible Foods

Your digestive system has been resting, so starting with foods that are gentle on your stomach is essential. Easily digestible options allow your body to gradually wake up and process nutrients without stress, especially after a long fast.

These foods are low to moderate in fiber, fat, and complexity, which means they don’t demand too much from your digestive enzymes. This minimizes bloating, discomfort, and sluggishness.

Examples:

• Bone broth
• Plain rice or quinoa
• Steamed or boiled vegetables such as zucchini or carrots
• Ripe bananas

2. Hydrating Options

Fasting can leave your body slightly dehydrated, especially if you haven’t been drinking enough water. Replenishing lost fluids is just as important as eating the right foods.

Hydration supports digestion by helping food and waste to move through your digestive tract. It also restores electrolyte balance (14)

Examples:

• Coconut water (rich in electrolytes)
• Herbal teas (peppermint for calmness, ginger for digestion)
• Water-rich fruits such as watermelon or cucumber

3. Nutrient-Dense Choices

When you break a fast, your body is ready to absorb nutrients effectively. This makes it an excellent time to prioritize nutrient-dense foods that provide vitamins, minerals, and antioxidants.

These foods nourish your body and support cellular processes such as energy production and immune function. Nutrient-rich options also maximize the benefits of fasting, such as promoting recovery and repair (15).

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Examples:

• Leafy greens such as spinach or kale
• Berries (blueberries, strawberries) loaded with antioxidants
• Lean proteins such as eggs or grilled chicken
• Healthy fats such as avocado or a small handful of nuts

4. Foods That Stabilize Blood Sugar

After fasting, your blood sugar levels are lower than usual. Avoiding sudden spikes and crashes in glucose is essential for stable energy levels and overall well-being.

Low-glycemic foods release glucose gradually, preventing energy slumps or feelings of dizziness (16). They also support insulin sensitivity, which may be enhanced by fasting (17).

Examples:

• Whole grains such as oatmeal or barley
• Legumes such as lentils or chickpeas
• Sweet potatoes
• An apple with a tablespoon of nut butter

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How Long After Breaking a Fast Can You Eat Normally?

The longer you fast, the more time your body may need to adjust. A short fast of 12-16 hours (like intermittent fasting) often requires minimal transition. You can usually resume normal eating within a few hours after breaking your fast with a light meal.

However, for extended fasts that last for 24 hours or more, your digestive system has been at rest for a longer period. 

Introducing foods gradually over several meals is often better to avoid overwhelming your system. It may take up to 24 hours or multiple light meals to fully transition back to normal eating patterns.

What Should I Eat to Stay Full During Intermittent Fasting?

To stay full during intermittent fasting, you should focus on protein and fiber-rich foods when you eat. Protein is highly satiating as it takes longer to digest and can regulate hunger hormones, keeping you satisfied for hours. 

Examples include lean meats, eggs, Greek yogurt, tofu, and legumes.

On the other hand, fiber slows down digestion and stabilizes blood sugar, helping to curb cravings (6). Great fiber sources include vegetables, fruits with skin like apples, whole grains, and seeds such as chia or flax.

Combining these nutrients in your meals can keep hunger at bay and make fasting periods more manageable.

Read more: Is Fasting for 3 Days Good for You? The Benefits and Dangers

What Cancels out Fasting?

For many people, fasting is more than just abstaining from food, it’s about allowing your body to undergo specific physiological processes like fat burning, improved insulin sensitivity, and cellular repair (18). 

But certain actions may counteract these benefits, effectively “canceling out” the fasting state. Recognizing these pitfalls can help you maintain the integrity of your fast and make it more effective.

Consuming Calories During the Fasting Window

During fasting, one of the key goals is to give your digestive system a break and allow insulin levels to drop, which encourages the body to burn stored fat for energy. 

Eating or drinking anything with significant calories disrupts this process by reigniting digestion and causing insulin to spike (11).

These include:

• Snacks, even small ones such as a handful of nuts
• Caloric beverages such as sugary coffee drinks, milk, or juices
• Supplements with added sugars or oils

Even a minor caloric intake can shift your body from fasting mode back into a fed state, cutting short some of the potential fasting benefits, such as enhanced fat metabolism.

Hydrating with Sugary Beverages During the Feeding Window

Beverages such as sodas, energy drinks, and sweetened teas contain sugar, which raises blood glucose levels and can contribute to consuming too many calories overall, despite fasting. 

Fasting is meant to reduce calorie intake, which can lead to weight loss and improve insulin sensitivity over time (17). Sugar-packed drinks can reverse this effect and may even lead to sugar cravings, making fasting harder to sustain.

Overindulging After Breaking the Fast

Overeating after breaking your fast, even with healthy foods, can undo many of the benefits fasting provides.

Most of the potential benefits of fasting are a result of reducing overall calorie intake, which can lead to weight loss and subsequent metabolic benefits. Overeating after a fast or during eating windows can cancel out this reduction in calorie intake.

In addition, eating large portions can lead to digestive discomfort and sluggishness as your body works overtime to process the meal.

This is true regardless of whether those calories come from nutrient-dense or less healthy options.

Unintentional Snacking

Forgetting that some small actions, such as nibbling on leftovers or tasting a dish while cooking, can inadvertently break your fast. Even a small amount of hidden calories from these bites can disrupt fasting’s physiological effects.

Small calorie intakes may not seem like much, but they may raise insulin and disrupt autophagy (the body’s natural cell-cleaning process during fasting).

Stay mindful of what you consume, even if it’s just one taste. Preparing only calorie-free beverages or assigning meal prep to occur outside your fasting window can help.

Alcohol Consumption

Although alcohol doesn’t always feel like “breaking a fast”, it adds calories and may slow down fat metabolism. In addition, alcohol can irritate the stomach lining (12), which is already sensitive after fasting periods.

Alcohol can spike insulin and may delay fasting benefits such as improved insulin sensitivity. It also dehydrates the body and strains the liver, which may interfere with the metabolic benefits some associate with fasting.

Overexerting Your Body

Fasting often lowers your immediate energy reserves. Engaging in intense exercise or stress-inducing activities can prompt your body to release cortisol, a stress hormone (19).

While light exercise such as walking or yoga is beneficial, overdoing it can work against your goals. Stress from overexertion pushes the body out of its “repair and reset” fasting state and into a state of nutrient demand.

Frequently Asked Questions

• Are eggs OK to break a fast?

Yes, eggs are an excellent choice for breaking a fast. They are easy to digest, high in protein, and provide essential nutrients such as choline and B vitamins, which can help stabilize energy levels without overwhelming your digestive system.

• Can I eat bread after fasting?

Bread is fine to eat after fasting, but you should choose whole-grain or sprouted options for more fiber and slower digestion. Avoid consuming large amounts, as too much fiber immediately after a long fast may lead to digestive discomfort. However, a slice or two is probably fine for most people.

• Is yogurt good after fasting?

Yes, plain yogurt is a good option after fasting. It’s easy on the stomach, contains probiotics that support digestion, and provides protein to keep you full. Opt for unsweetened versions to avoid added sugars.

• What should I do after breaking fast?

After breaking a fast, you should start with a light, nutrient-dense meal to ease back into eating. Hydrate well, avoid overeating, and gradually reintroduce more complex meals to prevent digestive discomfort and stabilize blood sugar levels.

The Bottom Line

Foods to avoid when breaking a fast include those high in refined sugars, unhealthy fats, and excessive calories, as they can disrupt digestion and negate the benefits of fasting. Instead, choose easy-to-digest, nutrient-dense options such as lean proteins, healthy fats, and fiber-rich foods to support your body’s transition back to eating. Remember, breaking your fast mindfully sets the tone for maintaining your energy and overall well-being.