Breaking a Fast: What Counts?

A strict fast is the avoidance of all food and beverages that contain calories, while a modified fast may allow for a small amount of calories to be consumed during the fasting period. Typically, any food or beverage that contains calories and/or affects blood glucose (sugar) levels breaks a fast, such as any grains, meats, fruit, regular soft drinks, and juice.

Read on to find out what foods and drinks break a fast, what you can eat and drink during a fast, as well as how to transition from fasting to eating again.

Food-Wise, What Breaks a Fast?

Because the broadest definition of "fasting" is to refrain from food, technically speaking, any food will break a fast. 

Foods include:

• Grains, such as breads, cereals, oats, bagels, pasta, rice, quinoa, tortillas
• Fruits, such as berries, apples, oranges, bananas, kiwi, grapes
• Vegetables, such as potatoes, broccoli, corn, peas, squash
• Beans and legumes
• Nuts and seeds
• Eggs
• Milk, cheese, and yogurt
• Meat, poultry, and fish
• Desserts and sweets
• Fats and oils, such as butter, ghee, olive and avocado oils (may not be applicable to fasting on the keto diet)

Do Calories Count?

In the strictest forms of fasting, any type or amount of calories breaks a fast. However, depending on the type of fasting you are following and the specific health outcomes you are aiming for, some calories may be allowed. 

For example, if you are following a ketogenic diet with modified fasting, some pure fats may be allowed during your fasting window, as they will not take you out of ketosis (when the body burns fat for energy instead of glucose).

Other types of modified fasts allow for a small amount of calories, such as up to 25% of your total daily calories, to be consumed during the fasting period.

Which Drinks Break a Fast?

Any drink that takes your body out of a fasting state will break a fast, such as:

• Regular soft drinks (soda)
• Sport drinks
• Juices and lemonades
• Milk and milk substitutes
• Coffee and tea beverages with added milk, flavorings, or creamers
• Broth
• Alcohol
• Smoothies
• Protein shakes

What Doesn’t Break a Fast

Any food or beverage that contains zero calories will not break a fast. Things that are OK to consume during a fast include:

• Water
• Black coffee
• Unsweetened tea
• Diluted apple cider vinegar

Though they technically break a fast, some fasting schedules may allow for certain beverages and liquids. This includes:

• Bone broth: This is very low calorie and can help replace electrolytes lost throughout the day.
• Coffee mixed with medium-chain triglycerides (MCT) oil, butter, coconut oil, or ghee: These added fats can help curb hunger but won’t break ketosis.

Other foods and drinks that may be allowed during a fast include sugar-free gum and diet sodas. Certain artificial sweeteners contain zero calories and will not affect blood glucose levels, and therefore, may be allowed on some fasting schedules.

Ready to Break Your Fast?

When breaking a fast, it’s best to do so gently to avoid stomach upset, as well as overeating. Avoid foods overly high in fiber, fat, and sugar. Large amounts of these foods right after a fast may lead to abdominal bloating (puffiness or fullness, often accompanied by gas), distension (increased belly girth), and discomfort.

Foods and beverages to ease back into eating after a fast should be nutrient-dense (foods high in nutrients compared to calories). Start with smaller portions at first. Good options may include:

• Soft, cooked vegetables
• Fruits
• Avocado
• Eggs
• Smoothies
• Broth-based soups with protein and easily digestible carbohydrates, such as lentils, pasta, or tofu
• Yogurt or kefir
• Protein shakes
• Coconut water
• Green tea

After you have introduced and are tolerating smaller portions of easily digestible foods and beverages, you can advance to eating regularly. Be careful not to overeat or overindulge during your eating window.

Include healthy, nutrient-dense foods, such as:

•  Lean meats and poultry
• Fish
• Whole fruits and vegetables
• Complex carbohydrates and whole grains
• Legumes (such as beans, lentils, peanuts, and peas)
• Nuts
• Seeds
• Healthy fats

Summary

A strict fast involves avoiding all foods and beverages. A modified fast may allow for a small amount of calories to be consumed during the fasting period. Technically, any food or beverage that contains calories and/or affects blood glucose (sugar) levels breaks a fast, such as grains, meats, fruit, regular soft drinks, juice, and flavored or sweetened coffee and tea. 

Foods and beverages that do not break a fast include water, black coffee, unsweetened tea, and diluted apple cider vinegar. Some types of fasting allow for additional foods and beverages, such as bone broth, coffee with added fats like MCT oil, butter, ghee, or coconut oil, sugar-free gum, and/or sugar-free or diet sodas. 

When breaking a fast, be sure to ease back into eating by choosing small portions of nutrient-dense foods, such as coconut water, smoothies, fruits, soft, cooked vegetables, protein drinks, yogurt, kefir, or broth-based soups. Avoid foods overly high in sugar, fat, and fiber. This will help reduce digestive upset and the chances of overeating.