What Are The Best Foods To Break A Fast?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

What are the best foods to break a fast? Some of the foods that you can consume while intermittent fasting is bone broth, water, coffee, tea, water, supplements like protein powder, BCAA’s, multivitamins, smoothies, vegetables, soups, etc.

Fasting is a very popular way of eating, and some people believe it is one of the best ways to lose weight. That is debatable based off what the science says. Not everybody can fast for long periods of time without being so hungry that they want to eat the couch. Some of the most common fasting patterns are fasting for 12 to 16 hours a day. While others are longer fasts, for 24 to 48 hours one to two times a week.

What Are The Best Foods To Break A Fast? Photo Credit: iStock- Prostock-Studio

One of the reasons why fasting isn’t for everybody because most people if they go with long periods of not eating any food, they typically tend to overeat because they are so hungry.

Some of the most common foods and beverages you can consume while fasting are:

  • Water
  • Bone Broth
  • Apple Cider Vinegar
  • Healthy Fats like ghee, MCT oil, coconut oil.
  • Coffee
  • Tea

Any foods or drinks that contain any calories is considered breaking your fast.

The Types of Supplements Considered Breaking Your Fast

  • BCAA’s- Brain Chain Amino Acids
  • Protein Powder
  • Gummy Multi Vitamins

The Types of Supplements That is Less Likely To Break Your Fast

  • Multivitamins that contain no sugar or fillers.
  • Creatine which is calorie free.
  • Probiotics and prebiotics which contain 0 calories.
  • Fish Oil contains very few calories.
  • Pure Collagen
  • Individual micronutrients and fat-soluble supplements such as Vitamin D, Vitamin K, Vitamin B, Vitamin E, Vitamin A.

Any supplements that contain sugar or calories would be considered breaking your fast. Supplements can be taken while fasting, but it works best when taking it with food as it absorbs better.

Trying to break your fast with foods that are high in fat, sugar and fiber is not advisable to do. Why? Because it can cause bloating and discomfort making your body difficult to digest food. It is more advisable to introduce foods at the end of your fast that are small in portions, so it doesn’t overwhelm your digestive system.

 Some common junk foods that could be too much of a shock to your system after a fast is a hamburger, cake, soda, high fiber, nuts, seeds. If you overeat junk food between fasting periods it destroys what you are trying to accomplish with fasting.

Some of the foods you can eat to break your fast.

  • Vegetables
  • Healthy Fats like avocados or yogurt
  • Smoothies
  • Soups
  • Fermented foods like unsweetened yogurt

The Bottom Line is during a fast it is always best to choose calorie free supplements and beverages, so you can still be successful during your fasting. It is important at the end of your fast to introduce small portion foods that don’t contain a high amount of sugar or fat. Think about easing back into your normal diet after a fast so you don’t shock your system.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals.

You can get a discount below at this link. ?utm_source=blog


  1. Yasawy MI. The unexpected truth about dates and hypoglycemia. J Family Community Med. 2016 May-Aug;23(2):115-8. doi: 10.4103/2230-8229.181008. PMID: 27186159; PMCID: PMC4859097.
  2. Singh RK, Chang HW, Yan D, Lee KM, Ucmak D, Wong K, Abrouk M, Farahnik B, Nakamura M, Zhu TH, Bhutani T, Liao W. Influence of diet on the gut microbiome and implications for human health. J Transl Med. 2017 Apr 8;15(1):73. doi: 10.1186/s12967-017-1175-y. PMID: 28388917; PMCID: PMC5385025.
  3. Rooney KB, Bryson JM, Digney AL, Rae CD, Thompson CH. Creatine supplementation affects glucose homeostasis but not insulin secretion in humans. Ann Nutr Metab. 2003;47(1):11-5. doi: 10.1159/000068908. PMID: 12624482.
  4. Albahrani AA, Greaves RF. Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. Clin Biochem Rev. 2016 Feb;37(1):27-47. PMID: 27057076; PMCID: PMC4810759.
  5. Cota D, Proulx K, Smith KA, Kozma SC, Thomas G, Woods SC, Seeley RJ. Hypothalamic mTOR signaling regulates food intake. Science. 2006 May 12;312(5775):927-30. doi: 10.1126/science.1124147. PMID: 16690869.
  6. Asghari G, Farhadnejad H, Teymoori F, Mirmiran P, Tohidi M, Azizi F. High dietary intake of branched-chain amino acids is associated with an increased risk of insulin resistance in adults. J Diabetes. 2018 May;10(5):357-364. doi: 10.1111/1753-0407.12639. Epub 2018 Feb 9. Erratum in: J Diabetes. 2019 Nov;11(11):920. PMID: 29281182.
  7. Patterson RE, Laughlin GA, LaCroix AZ, Hartman SJ, Natarajan L, Senger CM, Martínez ME, Villaseñor A, Sears DD, Marinac CR, Gallo LC. Intermittent Fasting and Human Metabolic Health. J Acad Nutr Diet. 2015 Aug;115(8):1203-12. doi: 10.1016/j.jand.2015.02.018. Epub 2015 Apr 6. PMID: 25857868; PMCID: PMC4516560.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.