How to Properly Break Your Fast

December 15, 2023

Fasting has become increasingly popular in recent years, thanks to its potential health benefits, including improved metabolism, weight management, and even longevity. Whether you practice intermittent fasting, extended fasts, or religious fasting, the way you break your fast is just as crucial as the fast itself.

In this article, we’ll explore the art of properly breaking your fast to ensure you nourish your body while minimizing discomfort. 

  1. Start Slowly

The most crucial aspect of breaking a fast is to do it slowly. After a prolonged period of not eating, your digestive system is in a sensitive state. Rushing to consume a large meal can lead to digestive discomfort, bloating, and even nausea. Instead, opt for a gentle start.

Tip: Begin with a small, easily digestible snack, such as a handful of nuts, a piece of fruit, or a cup of yogurt. This helps awaken your digestive system without overwhelming it.

  1. Stay Hydrated

Hydration is key to breaking your fast correctly. Water not only helps to rehydrate your body but also supports your digestive processes. Sip on water throughout the day, even before breaking your fast, to prepare your stomach for food intake. 

Tip: Start your day with a glass of room-temperature water and continue to drink water in between your meals.  

  1. Include Fiber-Rich Foods

Fiber-rich foods are excellent choices when breaking a fast. They promote healthy digestion, regulate blood sugar levels, and make you feel fuller for longer, which can help prevent overeating. 

Tip: Incorporate vegetables, whole grains, and legumes into your first meal. A salad with plenty of leafy greens or a bowl of oatmeal with fresh berries are good options.  

  1. Go for Lean Proteins

Proteins are essential for repairing and rebuilding tissues, and they can help maintain muscle mass during a fast. However, choose lean protein sources to reduce the risk of digestive discomfort. 

Tip: Include lean proteins like grilled chicken, tofu, or beans in your meal. These are easier to digest than fatty cuts of meat.  

  1. Avoid Processed Foods and Sugar

 Processed foods and excessive sugar can wreak havoc on your digestive system and lead to energy crashes. It’s best to steer clear of them when breaking your fast. 

 Tip: Skip sugary snacks and heavily processed foods. Instead, opt for whole, unprocessed options to nourish your body properly. 

  1. Pay Attention to Your Body

 Listen to your body’s cues when breaking your fast. If you start feeling full or uncomfortable, don’t force yourself to finish your meal. Eating mindfully is essential to avoid overeating. 

 Tip: Take your time to savor each bite, and stop eating when you feel satisfied, not stuffed. 

  1. Be Mindful of Food Allergies and Intolerances

 If you have known food allergies or intolerances, be vigilant about avoiding those trigger foods when you break your fast. Consuming allergenic foods can lead to discomfort and digestive issues. There are ways to start fasting the healthy way 

As all the above points have demonstrated, properly breaking your fast is a crucial step in your fasting journey. It sets the tone for how your body responds to food after a period of restriction. By starting slowly, staying hydrated, and choosing nourishing, whole foods, you can ensure a smooth transition from fasting to eating. With mindful eating, you can make the most of the benefits of fasting while keeping your digestive system happy and healthy. 

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Editor’s Note: Lifelong Labs, founded by wellness advocate Greg Lindberg, is a science-based wellness, longevity and leadership brand that helps people live younger longer, healthier and happier. For more information, visit 


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