How to Break a Fast

Get a personalised plan for breaking your fast safely. See the best foods, timing, and what to avoid based on how long you fasted.

How long did you fast?

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Stomach sensitivity

Breaking a fast is just as important as the fast itself. Eating the wrong foods after an extended fast can cause digestive distress, blood sugar spikes, and undo some of the metabolic benefits you worked hard to achieve.

The right approach depends on how long you fasted, your health goals, and your digestive sensitivity. A short 16-hour fast requires minimal caution, while a 36-hour fast demands a careful refeeding strategy to avoid discomfort and maximise the benefits of your effort.

Frequently Asked Questions

Why does breaking a fast wrong make you feel sick?

After an extended fast, your digestive system slows down and produces fewer enzymes. Eating a large meal or hard-to-digest foods overwhelms your gut, causing bloating, cramps, nausea, and diarrhoea. Starting with small, easily digestible foods gives your system time to ramp back up.

What are the best foods to break a 16:8 fast?

For a standard 16-hour fast, almost any balanced meal works. Ideal first foods include eggs, avocado, Greek yoghurt, a small portion of fruit, or fish. Avoid starting with pure sugar, alcohol, fried food, or very large portions. Prioritise protein and healthy fats to stabilise blood sugar.

Should you drink bone broth to break a fast?

Bone broth is an excellent choice for breaking longer fasts (20+ hours). It provides easily absorbed nutrients, electrolytes, and amino acids without overwhelming your digestive system. Sip it slowly 20-30 minutes before eating solid food to gently wake up your gut.

What is refeeding syndrome and should I worry about it?

Refeeding syndrome is a potentially dangerous shift in electrolytes that can occur when eating after prolonged starvation or fasts exceeding 5-7 days. For intermittent fasting (under 48 hours), refeeding syndrome is extremely unlikely. It is mainly a concern for medically supervised extended fasts.

How long should I wait before eating a full meal after breaking a fast?

For fasts under 16 hours, you can eat normally right away. For 16-24 hour fasts, wait 15-30 minutes after a small snack before having a full meal. For fasts over 24 hours, start with bone broth or a very light snack, wait 30-60 minutes, then eat a moderate meal. The longer the fast, the more gradual the reintroduction.