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Whether you’re a Muslim honouring the month of Ramadhan or simply practicing the healing benefits of fasting, it’s good to ensure that you’re breaking your fast in the safest way for your body.
It’s easy to give in and break your fast with foods you’ve been craving the whole day but this could put too much stress on your gut and cause excess inflammation. Go for the nutritious and easy-to-digest before moving on to heavier foods! Here are our recommendations:
Fruits
The first foods that you consume upon breaking a fast are critical to nourish the body, and should not expend much energy to digest. Fruit juices and fruits contain water content and are easily digested. Try watermelons, grapes and apples! Minimise citrus fruits as they may be too acidic for your stomach.
Cruciferous vegetables
Vegetables in general are great sources of vitamins, but cruciferous ones like broccoli, Brussel sprouts, and cauliflowers are fibre-rich foods that will keep you regular and prevent constipation. Fibre also has the ability to make you feel full, which is helpful when you can’t eat again for another 12 odd hours.
Avocados
Kick-start your digestion again with very soft, easily digestible foods like avocados. A little coconut oil or olive oil drizzled over is a delicious and healthy add on too!
Eggs
Protein is important for keeping full and reducing muscle loss when fasting. So if you’re looking for something with six grams of protein and cooks up in minutes, why not try some hard-boil some eggs?
Probiotics
Your gut loves consistency and is bound to act up when you go hungry. Adding probiotic-rich foods like yogurt, kombucha or kraut to your diet helps counteract the occasional gut issues like constipation.
Fish
Not only is fish rich in healthy fats and protein, it also contains significant amounts of vitamin D. After a whole day of not eating, have fish as your digestible and nutrient-packed choice of meat.
Here are more tips to breaking your fast safely:
- Chew foods well. This will help immensely with proper digestion and is a good habit to foster.
- Your first meal after fasting should be relatively small. In total, it should be around 500 calories.
- It’s not recommended that you break your fast with red meat as it’s more difficult to digest than eggs or fish. Meat products should be eaten as your second meal.
- Avoid experimenting! Trying new foods after a fast can make digestion harder and may make you ill.
Remember to go low and slow when breaking a fast, and your body will thank you. While it may take a little thought and attention, breaking a fast properly is important to reaping the full benefits!
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FAQs
5 best foods to break your fast - NTUC FairPrice? ›
The first foods that you consume upon breaking a fast are critical to nourish the body, and should not expend much energy to digest. Fruit juices and fruits contain water content and are easily digested. Try watermelons, grapes and apples! Minimise citrus fruits as they may be too acidic for your stomach.
What is the healthiest thing to break your fast with? ›- Fermented foods (pickled veggies, sauerkraut, kimchi, unsweetened kefir)
- Leafy greens.
- Cooked vegetables.
- Vegetable juices.
- Raw fruits.
- Nut butters.
- Fish, poultry, eggs, meats.
- Bone broth and soups.
When you break your fast, it's crucial to replenish your body with nutrient-dense foods. Peanut butter, thankfully, is rich in several nutrients. It's an excellent source of protein, heart-healthy fats, and essential vitamins and minerals like potassium and magnesium.
Is oatmeal good after fasting? ›The beauty of oats is that they're a great source of fibre and a small amount of protein. Like veggies, cooked oats may be easier to digest, if you have a sensitive stomach, after a fast.
Are boiled eggs good to break a fast? ›Eggs are a great way how to break a fast.
It can be a great way to start with eggs because they can make you feel full quickly. They are natures SUPERFOOD, with am amazing amino profile and fats to help fuel your brain. Eggs are easy to cook; you can go for a boiled egg, scrambled egg, or an omelet.
Before we get to the best foods to break a fast, it is worth mentioning that the worst foods to eat after fasting are those that are particularly difficult to digest, namely processed foods and fatty foods like meat, fried food, and sweets, along with alcohol and some dairy products like cheese, ice cream, and full-fat ...
What foods are safe to break a fast? ›- Smoothies. Blended drinks can be a gentler way to introduce nutrients to your body since they contain less fiber than whole, raw fruits and vegetables.
- Dried fruits. ...
- Soups. ...
- Vegetables. ...
- Fermented foods. ...
- Healthy fats.
For example, some lean protein like turkey or a whey protein shake are good options. Foods like bread, bagels, and cereal, will typically cause glucose to spike quickly after fasting and may cause an "energy crash," promoting more feelings of hunger and lethargy throughout the day.
What truly breaks a fast? ›Hate to break it to you, but "technically, consuming any calories breaks a fast," says Benjamin Horne, Ph. D., a genetic epidemiologist who has published research on the effects of intermittent fasting. Even a few calories' worth of food can inactivate some of fasting's perks.
What vegetables are good for breaking a fast? ›- Chicken. ...
- Fish. ...
- Avocados and Avocado Oil. ...
- Olives and Olive Oil. ...
- Grass-Fed Butter and Ghee. ...
- Coconut Oil. ...
- Sauerkraut. ...
- Green Vegetables (Cooked) Most green vegetables, such as broccoli or brussels sprouts, are cruciferous plants rich in fiber, nutrients, and vitamins.
How many eggs does it take to break a fast? ›
In order to ensure you have enough protein for your activity level, you may want to shoot for 3 eggs at break-fast and pair it with an additional source of protein and fat. Some great options include grass-fed dairy products (cottage cheese, greek yogurt, aged cheeses, etc.)
Does lemon water break a fast? ›Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
What happens to your body after 7 days of fasting? ›There are many potential side effects to a 7-Day Water Fast, including rapid heartbeat, dizziness, and fatigue. The two most severe side effects are dehydration and muscle loss/weakness. When it comes to weight loss, progress is made by inches, not miles, so it's much harder to track and a lot easier to give up.
How to lose 10 pounds in a week? ›To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.
How do you reintroduce food after fasting? ›When you start eating again, choose foods that are low on the glycemic index because too many carbs, especially carbohydrates that are easily digested and quickly absorbed, can spike insulin levels. One fasting expert recommends eggs, avocado, nuts and spinach as good examples to introduce first.
What is easy on the stomach after fasting? ›Start with bone broth, a protein shake, a small amount of chicken or a tiny bit of rice to warm up your digestive tract. Then an hour or two later, you can tackle a regular meal. So, there you have it! Your guide to breaking your fast without triggering digestive distress.
What not to eat after intermittent fasting? ›You should stay away from foods that are calorie-dense and contain high amounts of sugar, fat and salt. “They won't fill you up after a fast, and can even make you hungrier,” Maciel says. “They also provide little to no nutrients.”
How do you break a fast properly? ›Since your body has been without food for so long, it may not be used to producing the digestive enzymes you need to properly break your food down. Try some bone broth soup and well-cooked vegetables as the first meal after a long fast. Another idea is to sip on some broth for an hour, then eat a small first meal.