What Breaks Intermittent Fasting

What Breaks Intermittent Fasting?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by Dr. Kimberly Langdon.

What Breaks Intermittent Fasting

So, you’ve successfully made it through your fasting hours and are ready to break your fast. The hard part of intermittent fasting is done, right? Well, that depends on the next steps you take throughout the day. Intermittent fasting is composed of two main parts: fasting and eating. For some, fasting might be the easy part, while choosing your meals can be difficult.

Just because you’re limiting the window in which you’re eating doesn’t mean that what you eat isn’t important. There are many different types of calories and if you’re only eating the bad ones, then intermittent fasting is going to be a much longer road than it needs to be.

To make the most out of your time with intermittent fasting, I suggest easing yourself into each day with a gentle meal or a healthy snack to get the stomach ready. You don’t want to overwhelm your stomach – breaking your fast can be jarring and harmful depending on how long it’s been going on for.

What is the best food and drink to have to break intermittent fasting for the day? Let’s take a look at what some experts suggest is the perfect intermittent fasting breaker for the day.

Key Takeaways

  • Breaking your fast is just as important as the fast itself. When breaking your fast, it’s best to ease your digestive system into it by consuming gentle foods like soups, vegetables, smoothies, yogurt, and eggs.
  • Avoid stuffing yourself with food, even if you feel hungry. Eating slowly and mindfully can help prevent digestive issues and discomfort. Additionally, it’s important to consume healthy calories throughout the day and not just during the fasting period.
  • Some drinks like coffee and tea are acceptable during intermittent fasting, as long as they’re plain and don’t contain any additives like sugar or cream. Similarly, some types of healthy fats can also be consumed during the fasting period in moderation.

Keep it Gentle

Easing your digestive system out of a fast is one of the most important parts of intermittent fasting. You might be hungry and feeling as though you should stuff yourself with as much food as you can get your hands on. However, the feeling of hunger is a measure of how soon you should eat, not how much you should eat. If your fast is coming to an end, break it with something gentle like soup or vegetables into your body.

Soups and vegetables are two of the best foods to break your intermittent fast with. They’re healthy and easy for your body to digest. Smoothies can also be a fantastic fast breaker as they’re closer to a drink, but still, offer your body some much-needed nutrients to start the day.

Most fasts are broken in the morning or early afternoon, so breakfast foods can be a great, gentle source of nutrients to get you started. Yogurt and eggs are two amazing fast-breaking foods to start with. They’re packed with healthy calories and nutrients but aren’t too difficult for your digestive system to handle early on in the day.

Do Not Stuff Yourself

As was mentioned earlier, it is best to use the feeling of hunger as a measure of when to eat, not how much to eat. Stuffing your stomach when it’s hungry is a great way to get stomach pains, digestive issues, and cramps. Your body gets overwhelmed by the amount of food you just put into it and it doesn’t know what to do. When breaking your intermittent fast each day, don’t stuff yourself. Ease your body into eating.

This applies throughout the day as well. There is a school of thought about intermittent fasting that says you can eat whatever you want throughout the day as long as you fast at the end of it. That’s unfortunately not true. Intermittent fasting relies on you putting healthy calories into your body throughout the day and taking your time to break your fast.

Take care of your body while intermittent fasting and while breaking your intermittent fast.

Can I Eat While Fasting?

First, let’s look at what counts as breaking your fast. For some intermittent fasting methods, breaking fast is as simple as eating or drinking anything that isn’t water. One calorie would be enough to break your fast with these methods. For other intermittent fasting plans – primarily weight loss methods – you can allow yourself some wiggle room. As long as it’s less than 50 calories and your body’s insulin production isn’t triggered, you’ll still be in a fasting state.

Coffee and tea are two fantastic drink options to have while fasting that won’t break your fast as long as they’re plain. Adding a bit of lemon to your water will also keep your body below the breakpoint of your fast. However, adding sugars, creams, or milk could easily trigger your insulin production response, breaking your intermittent fast.

There are some nutrients that one can take in, even while fasting! Drinking water, coffee, tea, and even some types of healthy fats is totally acceptable during your fast. Just as long as you’re not overdoing it, putting some nutrients into your body during an intermittent fasting session might even be a good way to ease yourself back into eating when it’s almost time to break.

If you are planning to start intermittent fasting, we would like to recommend everyone to download intermittent fasting app. It will make everything a lot simpler and you will know for sure that you are doing everything right.


  • What breaks a fast during intermittent fasting?

Consuming any food or drink that contains calories will break a fast, including water with added sugars, creamers or artificial sweeteners, coffee with cream, juice, and alcohol.

  • Can I drink coffee during intermittent fasting?

Yes, black coffee is generally allowed during intermittent fasting. However, adding cream, milk, sugar, or other calorie-containing ingredients to your coffee will break your fast.

  • Can I take supplements during intermittent fasting?

Yes, most supplements are okay to take during intermittent fasting as long as they do not contain any calories. However, it’s always best to consult a healthcare professional before starting any new supplement regimen.

  • Can I chew gum during intermittent fasting?

Chewing gum is generally not recommended during intermittent fasting as it can trigger digestive processes and stimulate insulin secretion, which can break a fast.

  • Does intermittent fasting work for weight loss?

Intermittent fasting can be an effective tool for weight loss, as it can help reduce calorie intake and increase fat burning.

  • Is intermittent fasting safe for everyone?

Intermittent fasting may not be safe for everyone, especially those with certain medical conditions or taking certain medications. Therefore, talking to a healthcare professional before starting intermittent fasting is important to ensure it’s safe for you.

  • How long should I fast during intermittent fasting?

There is no one-size-fits-all answer to this question. The length of the fast depends on the specific intermittent fasting protocol you’re following. Some popular protocols include the 16/8 method, the 5:2 diet, and alternate-day fasting.

Andrew Brewer

Andrew Brewer

Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way!