What foods to eat after fasting?

In this brief guide, we will discuss the following question: “what foods to eat after fasting?” and other related queries.

What foods to eat after fasting? 

Soups are the best food to eat after fasting or to break a fast because they are high in water that helps in hydration along with its content in some cooked and soft vegetables and some protein sources such as legumes or chicken or meat. 

Also, smoothies are a good choice to break your fast since fruits or vegetables are blended fibers in these foods that will be easier to digest. You can add to your smoothies the ingredients you like in order to get appetizing and appealing smoothies that will provide you with the needed nutrients. 

Dried fruits like raisins, dates, and apricots are considered good food to break the fast due to their high nutrient content. However, do not over consume them due to their high energy and sugar content. Moreover, fermented food can be introduced to your diet after the fasting period.

Yogurt, kefir, kombucha, and kimchi are fermented foods that enhance your healthy gut microbiota thus improving the overall health of your digestive tract thus the digestion of food ingested. Some fruits provide you with essential nutrients, minerals, and vitamins that help in replenishing your stores.

Some of these fruits are bananas and watermelon but do not over consume them because they are high in sugar so they can increase your blood sugar levels. Also, some vegetables can be consumed to break your fasts like spinach, kale, broccoli, and cauliflower. 

All these vegetables are high in vitamins such as vitamins C, K, A, E, B6, and B2 as well as some minerals like potassium, magnesium, iron, and manganese. Moreover, fish and eggs are a good addition since they are good protein sources. 

Not to forget that healthy fat, such as avocado, nuts, and chia seeds can be included in your diet to break your fast. Finally, the water hydrates your body after fasting. However, avoid sugary beverages such as fruit juices and carbonated beverages. 

When breaking your fast you should focus on the fiber, protein, and fat content in your meal. So, the dish consumed should be high in fiber, rich in lean proteins, and low in unhealthy fat such as fried and fatty food. The recovery period after fasting depends on its length.

What are the side effects of breaking the fast?

Side effects of breaking the fast are mostly seen in the case of prolonged fasting periods. So, people who fast for a short time and they break their fast, are less likely to develop any symptoms as long as they are eating the right and healthy foods.

After a prolonged period of fasting, you might experience diarrhea and flatulence and in a few cases, a patient can experience nausea and vomiting after breaking the fats. All these symptoms might happen due to the low gastric acidity that leads to a prolonged digestion period.

How to safely break a fast?

Many tips can be followed to safely break a fast without experiencing any side effects. First, try to eat a small meal directly after breaking your fast. Avoid fatty food and hard-to-digest products like red meat. Instead go for eggs, cheese, or fish.

When eating cooked vegetables or proteins like eggs and meat, try to chew your food well. This way you will eat more slowly thus you will not overwhelm your digestive system thus the digestibility of the food will be enhanced. 

In case of prolonged and long-term fasting, avoid refined carbs and sugar-rich food. Instead, go for nutrient-dense food such as fruits, cooked vegetables, and lean proteins to avoid adverse health effects. Also, try to practice short-term fasting before going for prolonged fasting.

How long should you fast?

There are many diets and fasting periods that a person can follow. Generally, these types of diets are followed in order to lose weight. First, we have intermittent fasting which is also known as a time-restricted diet. The person during such a diet is allowed to eat at specific times in the day.

The eating period can be 6, 8, or 12 hours depending on the type of diet the person is following. But the most commonly followed method is 16:8. Which means that the person should fast for 16 hours and only for only 8 hours. Another type is alternate day fasting. 

In this diet, the person fasts for a few days according to his preferences. During the fasting days, the person can follow a very low caloric diet or can consume no calories. For example, he can drink water, coffee, or tea without the addition of sugar or any caloric condiment.


In this brief guide, we discussed the following question: “what foods to eat after fasting?” and other related queries.



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