How to Break a Fast Safely: What to Eat and Drink After Fasting

After many hours without food or drink, it is common to reach the end of a fast feeling extremely hungry and wanting to eat everything at once. However, doing so can lead to stomach pain, nausea, heartburn, and a heavy, uncomfortable feeling.

Your digestive system has been resting for hours, and therefore a large, fatty, or overly sweet meal can be difficult to handle. Here is how to break your fast in a gentler, healthier way.

Start With Fluids

The first thing to do when the fast ends is gradually replenish your fluids. Start with a glass of water and drink it slowly. You can also have tea or another warm drink with a small amount of sugar.

There is no need to drink a large amount all at once. It is better to continue drinking gradually throughout the evening.

Before the Main Meal

After drinking, choose something light and easy to digest. Good options include a date, a piece of fruit, a slice of bread or a cracker with cheese, yogurt, or clear soup.

The goal is not to become full right away, but to allow your body to gradually adjust to eating again.

What Should You Eat for the Main Meal?

After a short while, you can move on to a balanced meal. This might include vegetable soup, rice or potatoes with chicken, fish, or eggs, cooked vegetables or salad, and a slice of bread.

Eat slowly and stop when you begin to feel full, even if your eyes tell you that you are hungry.

What Is Better to Avoid?

Fried and fatty foods, large amounts of cake and sweets, carbonated drinks, and a lot of coffee immediately after the fast may place unnecessary strain on the stomach.

A very large meal right after fasting is also not the best way to make up for everything you did not eat during the day.

Individuals with diabetes, pregnant or breastfeeding women, anyone taking medication, and those with a medical condition should follow the guidance of their doctor or healthcare team.