Best foods to break a fast

For the devout, few moments in eating are as sacred as that first bite after a fast. It is a delicate balance of patience and hunger, anticipation and restraint. That first morsel, though seemingly insignificant, holds the power to either restore or shock the system. The key is to choose foods that gently reintroduce energy to your body while keeping your stomach comfortable.

“After a long fast, your digestive system may be more sensitive. The goal is to start with foods that are easy to digest and help replenish your energy stores without overwhelming your body,” advises nutritionist Ivan Baguma. Below is a guide to the best foods to break a fast, along with tips on what to avoid.

Nutritionist-recommended foods to break a fast include:

Dates

Dates are a traditional choice for breaking the fast during Ramadan and for good reason. They are naturally high in simple sugars, providing a quick source of energy after a long day of fasting. Additionally, they are packed with essential nutrients such as fibre, potassium, magnesium, and B vitamins, which support digestion, heart health, and overall well-being.

Tip: Pair dates with a protein source such as eggs or chicken and fibre-rich vegetables for a balanced meal. Protein and fibre help prevent overeating by keeping you full longer.

Brown rice

Whole-grain brown rice is an excellent source of complex carbohydrates, fibre, and protein. It is easy to digest and pairs well with lean proteins and vegetables, making it a nourishing option to replenish energy levels.

Eggs

Eggs are a versatile and affordable source of lean protein. Whether boiled, scrambled, or made into an omelette, they are easy to prepare and gentle on the stomach. They also make a great option for meal prepping.

Watermelon

With a water content of 92 percent, watermelon is an ideal choice for rehydration. It contains natural electrolytes such as potassium and magnesium, which help your body retain and utilise water effectively. Other hydrating fruits such as watermelon and blueberries are also great alternatives.

Steamed vegetables

Steaming vegetables helps retain their nutrients and moisture. Options such as squash, zucchini, potatoes, and carrots provide fibre and essential nutrients without overloading your digestive system. Starchy vegetables also offer carbohydrates to replenish energy levels.

Bananas

Bananas are rich in potassium, which supports hydration and digestion. Opt for ripe bananas, as the ripening process breaks down starches into simple sugars, making them easier to digest.

Lean animal proteins

Lean proteins such as skinless chicken breast, fish, and eggs are easy to digest and provide essential nutrients. Their molecular structure breaks down easily during digestion, making them a gentle option after fasting.

Water

While not a food, hydration is crucial when breaking a fast. Drinking water helps prevent dehydration and supports digestive function.

What to avoid 

Breaking a fast with the wrong foods can lead to digestive discomfort, energy crashes, and cravings later in the day. Nutritionist Daniel Kamara highlights the following food groups to avoid:

Foods high in added sugar

Sugary foods can cause dumping syndrome, where undigested food moves too quickly from the stomach to the intestines. This can lead to stomach cramps, diarrhoea, and feeling overly full. Food to avoid include candy, cookies, soda, sweetened fruit drinks, and some juices.

Fatty foods

While fat typically slows digestion, consuming too much after fasting can have the opposite effect, causing discomfort and digestive issues.

Examples to avoid: Greasy or fried foods such as French fries, pizza, fatty meats, high-fat dairy, and rich desserts such as ice cream or cheesecake.

High-fibre foods

Although fibre is beneficial in a regular diet, it can be difficult to digest after fasting.

Examples to avoid: Beans, lentils, chickpeas, and cruciferous vegetables like cabbage, cauliflower and broccoli.

Spicy foods

Fasting may increase sensitivity to capsaicin, the compound responsible for the heat in chili peppers. Spicy foods can irritate the stomach lining, leading to heartburn, indigestion, and acid reflux.

Examples to avoid: Hot sauce, chilli peppers, and curry dishes.

Caffeine and alcohol

“Caffeinated beverages such as coffee and energy drinks have a slow absorption rate and can dehydrate you,” Magara says. Alcohol, on the other hand, irritates the stomach lining, increases acid production, and can lead to long-term health risks.

Examples to avoid: Coffee, energy drinks, wine and other alcoholic beverages.

High-citric acid fruits

Fruits such as grapes and oranges can be too acidic for a sensitive stomach after fasting.