15 Nourishing Foods To Break Your Extended Fast With

Are you planning to break your extended fast soon? After a prolonged period of abstaining from food and drink, it’s essential to ease your body back into eating with nourishing foods. But with so many options available, it can be overwhelming to decide what to eat first. Don’t worry, we’ve got you covered! In this article, we’ve compiled a list of 15 nourishing foods that will help you break your fast with ease and provide your body with the nutrients it needs to recover.

From fruits and vegetables to whole grains and proteins, these foods will not only provide you with energy but also help replenish your body’s depleted stores. So, let’s dive in and explore the top 15 foods that will make breaking your fast a delicious and nourishing experience.

Breaking your extended fast with nourishing foods is important for your body’s recovery. Here are 15 foods that are ideal to break your fast with – bone broth, avocado, eggs, fermented foods, leafy greens, berries, nuts and seeds, coconut water, sweet potatoes, bananas, salmon, quinoa, chia seeds, kefir, and herbal teas. These foods are easy to digest and provide essential nutrients to your body.

15 Nourishing Foods to Break Your Extended Fast With

15 Nourishing Foods to Break Your Extended Fast With

Breaking an extended fast can be challenging, especially if you’re not sure what to eat. After a long period of abstaining from food, your digestive system needs to be reintroduced to solid foods gradually. Choosing the right foods can make all the difference, ensuring that your body receives the nutrients it needs while preventing any discomfort or digestive issues. Here are 15 nourishing foods to break your extended fast with.

1. Bone Broth

Bone broth is an excellent choice for breaking an extended fast, as it’s easy to digest and packed with nutrients. It’s rich in collagen, which promotes gut health, and amino acids, which support your immune system. Drinking bone broth can also help ease inflammation in the gut and improve digestion. You can sip it on its own or add vegetables and protein for a more substantial meal.

2. Soft-Boiled Eggs

Soft-boiled eggs are easy to digest and gentle on the stomach, making them an ideal food to break your fast with. They’re also rich in protein, healthy fats, and essential nutrients, including vitamin D, choline, and selenium. You can enjoy soft-boiled eggs on their own or pair them with a slice of whole-grain toast or steamed vegetables.

3. Avocado

Avocado is an excellent source of healthy fats, fiber, and essential vitamins and minerals, including vitamin K, potassium, and folate. It’s also easy to digest and can be eaten on its own or added to salads and smoothies. The healthy fats in avocado can also help boost satiety, keeping you feeling full and satisfied after your fast.

4. Cooked Vegetables

Cooked vegetables are easy to digest and provide essential vitamins, minerals, and fiber. Steamed, roasted, or sautéed vegetables such as broccoli, spinach, and carrots are packed with nutrients that support gut health and digestion. You can enjoy them on their own or pair them with a protein source such as chicken or fish.

5. Fresh Fruit

Fresh fruit is an excellent choice for breaking an extended fast as it’s easy to digest and packed with essential vitamins and minerals. Fruits such as apples, bananas, and berries are rich in fiber, which supports healthy digestion and can help prevent constipation. You can enjoy fresh fruit on its own or pair it with yogurt or nut butter for a more substantial meal.

6. Yogurt

Yogurt is an excellent source of probiotics, which support gut health and digestion. It’s also rich in protein, calcium, and essential vitamins and minerals. Choosing plain, unsweetened yogurt is best, as it’s lower in sugar and additives. You can add fresh fruit, nuts, or seeds for additional flavor and nutrition.

7. Smoothies

Smoothies are an excellent way to break your fast, as they’re easy to digest and packed with essential vitamins and minerals. You can blend fruits, vegetables, and protein sources such as yogurt or protein powder for a nutrient-dense meal. Adding healthy fats such as nut butter or avocado can also help boost satiety and provide sustained energy.

8. Grilled Chicken or Fish

Grilled chicken or fish is an excellent source of protein and essential nutrients such as omega-3 fatty acids. It’s also easy to digest and pairs well with cooked vegetables or a side salad. Choosing lean protein sources such as chicken breast or white fish is best, as they’re lower in fat and calories.

9. Quinoa

Quinoa is a nutrient-dense grain that’s easy to digest and rich in protein, fiber, and essential vitamins and minerals. It’s also gluten-free, making it an excellent choice for those with gluten intolerance. You can enjoy quinoa on its own or pair it with cooked vegetables or a protein source such as grilled chicken or fish.

10. Nuts and Seeds

Nuts and seeds are an excellent source of healthy fats, protein, and essential vitamins and minerals. They’re also easy to digest and can be enjoyed on their own or added to salads or smoothies. Choosing unsalted varieties is best, as they’re lower in sodium and additives.

In conclusion, breaking an extended fast requires choosing the right foods that are easy to digest and provide essential nutrients to support gut health and digestion. Choosing bone broth, soft-boiled eggs, avocado, cooked vegetables, fresh fruit, yogurt, smoothies, grilled chicken or fish, quinoa, and nuts and seeds are excellent choices to break your fast with. Remember to reintroduce solid foods gradually and listen to your body’s cues to prevent any digestive discomfort.

Frequently Asked Questions

What are the best foods to break an extended fast with?

Breaking an extended fast requires careful consideration of the foods you consume to avoid digestive problems. The best foods to break an extended fast with are those that are easy to digest, nutrient-dense, and low in sugar. Some of the best foods to consider include bone broth, fermented vegetables, avocado, cooked vegetables, and leafy greens. Be sure to start with small portions and gradually increase the quantity and variety of foods you eat.

It is also important to avoid processed and high-sugar foods, as they can cause digestive discomfort and derail your progress. Additionally, it is recommended that you consult your healthcare provider before breaking an extended fast to ensure you are consuming the right foods for your body’s needs.

How much food should I eat when breaking an extended fast?

When breaking an extended fast, it is important to start with small portions and gradually increase the quantity and variety of foods you eat. A good rule of thumb is to start with a small meal that includes nutrient-dense foods such as bone broth, cooked vegetables, or leafy greens. You can then gradually increase the amount of food you consume, but be sure to listen to your body and stop eating when you feel full.

It is also important to avoid overeating, as this can cause digestive discomfort and other health problems. If you are unsure about the best approach for breaking your extended fast, consult with your healthcare provider for guidance.

What should I avoid when breaking an extended fast?

When breaking an extended fast, it is important to avoid certain foods that can cause digestive discomfort and derail your progress. Some of the foods to avoid include processed and high-sugar foods, dairy products, gluten, and fried foods. These foods can cause inflammation, digestive upset, and other health problems.

It is also important to avoid overeating, as this can cause digestive discomfort and other health problems. Instead, focus on consuming nutrient-dense foods that are easy to digest, such as bone broth, cooked vegetables, or leafy greens. If you are unsure about the best approach for breaking your extended fast, consult with your healthcare provider for guidance.

How long should I wait to eat after breaking an extended fast?

After breaking an extended fast, it is important to give your digestive system time to adjust and recover before consuming additional food. A good rule of thumb is to wait at least 30 minutes before consuming any additional food. This will give your digestive system time to process the food you have consumed and ensure that it is properly assimilated into your body.

It is also important to avoid overeating, as this can cause digestive discomfort and other health problems. Instead, focus on consuming nutrient-dense foods that are easy to digest, such as bone broth, cooked vegetables, or leafy greens. If you are unsure about the best approach for breaking your extended fast, consult with your healthcare provider for guidance.

Can I drink coffee or tea when breaking an extended fast?

While coffee and tea are not recommended during an extended fast, they can be consumed when breaking the fast. However, it is important to avoid adding sugar or dairy to your coffee or tea, as these can cause digestive discomfort and derail your progress.

Instead, opt for black coffee or tea, or add a small amount of coconut milk or almond milk for flavor. Remember to start with small portions and gradually increase the amount of food and beverages you consume. If you are unsure about the best approach for breaking your extended fast, consult with your healthcare provider for guidance.

Top 10 Best Foods To Break A Fast


In conclusion, breaking an extended fast is a crucial step that requires careful consideration of the foods you consume. By incorporating the 15 nourishing foods mentioned above, you can ensure that your body receives the nutrients it needs to recover and thrive. Remember to start with small portions and gradually increase your intake to avoid any discomfort or digestive issues.

While it can be tempting to indulge in unhealthy foods after a long fast, it’s important to prioritize your health and well-being. Opt for whole, nutrient-dense foods that will provide sustained energy and support your body’s natural healing processes.

Ultimately, breaking an extended fast is a unique and personal experience. Listen to your body, experiment with different foods, and find what works best for you. With the right approach and mindset, you can emerge from your fast feeling rejuvenated, nourished, and ready to take on the world.

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