Breaking a Fast with Peanut Butter: Best Practices, Benefits, and Tips | Emily Reviews (2023)

In the world of fasting, one of the most commonly asked questions is, “What’s the best food to break a fast?” One food item that frequently pops up in these discussions is peanut butter. People love its rich, creamy texture and the satisfaction it offers. But, is it OK to use peanut butter to break a fast? Let’s delve into it.

Breaking a Fast with Peanut Butter: Best Practices, Benefits, and Tips | Emily Reviews (1)

Table of Contents

Can You Break a Fast with Peanut Butter?

You can break a fast with peanut butter becuase it contains healthy monounsaturated fats, protein, fiber, plus vitamins and minerals like magnesium, vitamin E, and B vitamins

The protein and fiber work together to slow digestion, helping to curb hunger pangs. This can be particularly beneficial when breaking a fast, as it may prevent you from overeating.

However, moderation is key when incorporating peanut butter into your diet, especially when breaking a fast. Despite its health benefits, peanut butter is high in calories and fat. Just two tablespoons amount to approximately 190 calories and 16 grams of fat.

Is It Okay to Break a Fast with Peanut Butter??

It’s not perfect, but it’s ok to break a fast with peanut butter. Suddenly introducing heavy, greasy, or hard-to-digest foods can cause discomfort, bloating, and other digestive issues in some people.

The first meal after a fast isn’t just about quelling hunger pangs; it’s about gently reawakening your digestive system. During a fast, your digestive system goes into a sort of ‘sleep mode,’ where its regular duties are paused.

Peanut butter, while delicious, is high in fat and can be heavy on the stomach after a fasting period. Your body may have trouble processing it, leading to potential discomfort. If you’re worried about it, consider having it in small quantities, or diluting it in a smoothie with other easier-to-digest foods.

Additionally, peanut butter is high calorie, so make sure you don’t over eat!

How to Break a Fast with Peanut Butter?

Here’s the key thing to note: peanut butter after fasting should be consumed mindfully. Here are some ways you could incorporate it into your first post-fast meal:

  1. Smoothie: A peanut butter and banana smoothie can be a satisfying post-fast treat. The protein in the peanut butter and the carbohydrates in the banana can provide a balanced mix of nutrients.
  2. On whole-grain toast: A thin spread of peanut butter on a piece of whole-grain toast can offer a combination of complex carbohydrates, protein, and healthy fats.
  3. With oatmeal: Adding a spoonful of peanut butter to a bowl of oatmeal can enhance flavor and satiety.
  4. On crackers: Peanut butter on whole-grain crackers can serve as a quick and easy post-fast snack, providing healthy fats and protein to help you feel satiated.
  5. Plain on a spoon: For those who really love the taste of peanut butter, a simple spoonful can be a decadent way to break a fast. It’s a concentrated source of nutrients and can quickly satisfy.

The humble peanut butter can be more than just a popular spread. When consumed mindfully, it can serve as a nutritious food to break your fast. However, its high-calorie content means that portion control is essential. And always remember, before making any significant changes to your diet, it’s a good idea to consult a healthcare professional or a registered dietitian.

Breaking a Fast with Peanut Butter: Best Practices, Benefits, and Tips | Emily Reviews (2)

Can I Eat Peanut Butter While Fasting?

It depends on the type of fasting you’re practicing. If you’re following a strict water fast, then consuming any food, including peanut butter, will break your fast.

However, if you’re practicing a form of fasting that allows for a small number of calories during the fasting window, a small amount of peanut butter might be acceptable. But remember, even a small amount of peanut butter is calorie-dense.

Nutrient Absorption and Peanut Butter

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. However, peanut butter isn’t all-encompassing in its nutrient profile. Pair it with a variety of other nutrient-dense foods like fruits, vegetables, or whole grains for a more balanced meal.

Peanut Butter’s Effect on Blood Sugar Levels

Breaking your fast with a large number of sugary or high-carbohydrate foods can cause a rapid spike in blood sugar levels, which can be harmful, especially for people with diabetes or insulin resistance.

Peanut butter, particularly the natural and unsweetened variety, has a low glycemic index, meaning it has less impact on blood sugar levels. It’s an excellent choice for keeping your blood sugar steady. However, be aware of the portion size – peanut butter is high in calories and could contribute to weight gain if consumed excessively.

Peanut Butter and Weight Management

Intermittent fasting is often used as a weight management tool. The foods you choose to break your fast can impact your weight loss journey. High-fiber, high-protein foods can induce a feeling of fullness and help maintain a calorie deficit.

Peanut butter, while high in calories, is rich in protein and fiber that can help to keep you feeling satiated. A spoonful of peanut butter after fasting may help curb your appetite and prevent overeating.

Refeeding Syndrome and Peanut Butter

Refeeding syndrome is a serious condition that can occur when food is reintroduced too quickly after a significant calorie restriction or fasting period. While peanut butter isn’t directly linked to refeeding syndrome, it’s critical to note that any food, when consumed in large quantities after a prolonged fast, can contribute to this condition.

Breaking a fast with peanut butter isn’t a bad choice per se. It offers several health benefits and can contribute positively to maintaining stable blood sugar and promoting satiety. However, the key is portion control and pairing it with other nutrient-dense foods. As always, listen to your body and consult a healthcare professional or a registered dietitian for personalized advice.

Remember, each person is unique, and what works well for one may not work as well for another. Keep experimenting and learning about your body’s responses to different foods post-fasting. This knowledge will be invaluable in your journey toward better health.

Breaking a Fast with Peanut Butter: Best Practices, Benefits, and Tips | Emily Reviews (3)


Hi there! I am Emily Evert, the owner of Emily Reviews. I am 28 and live in a small town in Michigan with my boyfriend Ryan and our two pugs. I have a large family and I adore my nieces and nephews. I love reading memoirs, and learning about child development and psychology. I love watching The Game of Thrones, Teen Mom, Sister Wives and Veep. I like listening to Jason Isbell, John Prine, and other alt-country or Americana music. I created Emily Reviews as a creative outlet to share my life and the products that I love with others.

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Is peanut butter a good way to break a fast? ›

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.

What is the healthiest thing to break your fast with? ›

Fruits are among the best foods to break a fast because fruit is high in water and carbohydrates to restore blood sugar. Most fruits also contain some fiber, vitamins, and minerals.

What should I eat first after breaking a fast? ›

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!

What is the best food to break an intermittent fast? ›

What to eat to break your fast (shorter, time-restricted eating fasts)
  • Leafy greens.
  • Cooked vegetables.
  • Vegetable juices.
  • Raw fruits.
  • Nut butters.
  • Fish, poultry, eggs, meats.
  • Bone broth and soups.
  • Healthy fats (coconut oil, olive oil, avocado, grass-fed butter, and ghee)
Jun 7, 2022

Does peanut butter break ketosis? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

Does peanut butter spike insulin? ›

Individuals with diabetes need foods that can help manage blood sugar and weight. Peanuts and peanut butter can be a powerful ally to reaching success. Peanuts and peanut butter have a low glycemic index, which means they don't cause blood sugar to rise sharply.

What foods to avoid when breaking a fast? ›

If you eat something with high fat and sugar contents and even fiber-packed immediately after your fast, it will place a huge stress on your digestive system. You should start with small portions and choose the foods which are easier to digest.

Are eggs good to break a fast? ›

Eggs. As another high-protein food, eggs are one of the best foods to eat after fasting. Eggs are a complete source of protein, which means that they contain all nine essential amino acids. They also contain several important vitamins and minerals.

How do you prevent refeeding syndrome after fasting? ›

To prevent refeeding syndrome, keep your electrolyte levels high during the fast already by drinking salted water or mineral water. If you drink a modest amount of plain clean water, then you probably won't run into issues.

What not to do after fasting? ›

Toward the end of your fast, you might want to introduce small portions of foods that are more easily digested, so you don't overwhelm your digestive system. Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort.

What is the proper way to break a fast? ›

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.

How long after breaking a fast can I eat normally? ›

After 48 hours you can start introducing complex carbs into your diet. You can now also start adding fish and meat, eggs and dairy, if you are so inclined. Try to avoid all processed foods and sugar at least until you are out of the grace period (double the time you fasted, remember).

Is oatmeal good for breaking a fast? ›

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.

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).

Is peanut butter bad for intermittent fasting? ›

Peanut Butter: Peanut butter and nuts are incredibly helpful when it comes to keeping energy levels up, as well as providing satiety, since they offer an ideal proportion of carbs, protein and healthy fats, says Carolyn Williams, PhD, RD, author of the new Meals That Heal: 100+ Anti-Inflammatory Recipes in 30 Minute or ...

What foods to eat after a 3 day fast? ›

You should break your fast by eating something light and easy to digest, such as miso soup, bone broth, or a smoothie.

What truly breaks a fast? ›

Technically, fasting means refraining from having any kind of food. As a result, “Any amount of calories will break a fast,” says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

Can peanut break intermittent fasting? ›

Although nuts are high in calories, they are a rich source of good fats and can aid intermittent fasting hours.

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