What To Eat After Intermittent Fasting

What To Eat After Intermittent Fasting?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

What To Eat After Intermittent Fasting

One of the most important parts of intermittent fasting is the transitional period. The moment when your fast ends and your window of eating opens will be quite decisive in how your body functions throughout the day. So what is the best food to eat right after your intermittent fasting period comes to a close for the day?

It can be quite tempting to stuff yourself with food to make up for the hours of fasting. You might also experience a loss in appetite causing you to extend your fast until you feel hungry. It’s important to start your day off with something gentle and to get the right amount of food into your body to break your fast. Let’s take a look at the best foods to eat after intermittent fasting.

Key Takeaways

  • Start your eating window with something gentle: After a period of fasting, it’s important to ease your way into eating with low-calorie drinks and gentle foods that won’t shock your system.
  • Consider supplements: Protein powder and gummy multivitamins can be a great way to wake up your system before introducing other foods.
  • Don’t overeat: Although you may be tempted to make up for a lost time by eating a lot, it’s important to stick to a balanced diet and limit the amount you eat throughout the day to avoid bloating and cramping.

Easing Your Way Into Eating

The period of eating throughout the day should be worked up towards – don’t just go straight into a meal to break your fast. Many experts recommend starting off with a low-calorie drink to wake the system up. Depending on the drink, this could be had before your eating window opens up as some drinks are acceptable while fasting.

Drinks like tea, coffee, and lemon water are all great ways to ease your body into your period of eating. They each provide a small number of nutrients that can help awaken your system and get you through the remainder of your fasting period. They don’t have enough calories to break your fast but can help sustain or even wake your system up.

Keep it Gentle on Your Stomach

Directly after your fasting time ends, you should stick to gentle foods that won’t shock your system when introduced. It can be tempting to have a whole meal with as many nutrients as possible to make up for the lost time, but then all progress made while fasting is out the window. Keep it gentle so that you provide your stomach plenty of time to ease back into eating.

Some of the best foods are breakfast foods – there’s a reason why they’re had during “breakfast”. Foods like yogurt, eggs, and fruits will help to wake up your system without startling it. They’re gentle foods that are easier to digest so that you don’t experience bloating or cramps right after your fasting window ends. Smoothies, soups, and vegetables are also fantastic foods to break your fast.

Certain Supplements Can Help

You can also wake your system up with certain supplements like protein powder or gummies. These are both supplements that offer certain ingredients which help in breaking your fast. Gummy multivitamins have sugars, proteins, and fats which can help break your fast and alert your system. The same is true with protein powders. Having some supplements could be a great way to start your eating window off – they wake your system up before you start introducing foods.

Don’t Over Eat

When you first enter your eating phase, you could be tempted to stuff yourself with food. Depending on your intermittent fasting plan, you could have been fasting for as long as a whole day which will leave you pretty tired and hungry. However, if you overeat throughout your window of eating, you could find yourself bloated, cramped, and in a worse spot than when you started intermittent fasting.

Keep it simple and stick to a structured diet. Intermittent fasting only works as long as you’re willing to take care of your body, so don’t stuff it with unhealthy foods and expect the fasting to take care of everything. Eat a balanced diet and limit the amount you eat throughout the day.

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


  • What can I eat after intermittent fasting?

You can break your fast with a balanced meal with complex carbohydrates, lean protein, healthy fats, and fiber-rich fruits and vegetables.

  • How long should I wait to eat after intermittent fasting?

It is recommended to wait for 30 minutes to an hour before eating after intermittent fasting to avoid digestive discomfort.

  • Can I eat anything after intermittent fasting?

While you can technically eat anything after intermittent fasting, it is important to make healthy choices to ensure your body receives the nutrients it needs.

  • Should I eat a large meal after intermittent fasting?

It is not recommended to eat a large meal after intermittent fasting as it can cause digestive discomfort and disrupt your metabolism. Instead, aim for a balanced meal that meets your nutritional needs.

  • What are some examples of foods to eat after intermittent fasting?

Examples of foods to eat after intermittent fasting include whole grains, lean protein sources, healthy fats like avocado or nuts, and plenty of fruits and vegetables.

  • Can I drink alcohol after intermittent fasting?

While you technically can drink alcohol after intermittent fasting, limiting your intake and opting for healthier options like red wine in moderation is recommended.

  • Should I exercise after intermittent fasting?

While exercise can be beneficial after intermittent fasting, it is recommended to wait at least 30 minutes after eating to avoid digestive discomfort.

  • Can I continue my regular diet after intermittent fasting?

Intermittent fasting can be a great way to jumpstart a healthier diet, but it is important to continue making healthy choices in your regular diet to maintain your progress.

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!