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6 Best Foods to Eat After Fasting: Dietician Approved

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After fasting, it is natural that you get very hungry, and the first thing you want to do is to load up with your favorite dish. Actually, there is nothing wrong with this. The problem is your choice of meals. Are they the best foods to eat after fasting?

For a long time, humans have been fasting, either for religious reasons or simply because they do not have any food. But in recent years, fasting, commonly known as intermittent fasting, has become the latest health and fitness trend.

Fasting lasts for a particular period of time after which you have to end the fast by eating. Eating the wrong food after fasting not only negates the benefit of the fast, but it may also cause unpleasant side effects such as bloating and stomach pain.

What Are The Best Foods To Eat After Fasting?

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There are different suggestions on the best foods to eat after fasting, but the summary of them all is that these should be natural foods (not processed), easily digestible and low in carbs and sugar. Some of the best foods to eat after fasting are:

1. Fluids:

Fasting can cause mild dehydration, especially when you are abstaining from both food and fluids. Taking enough fluid at the end of your fast is a good way to rehydrate your body.  The British Nutritional Foundation suggests ending your fasting by taking fluids and fluid-rich foods.

You can end your fast with zero-calorie fluids such as water and coffee, or fluids with natural sugar and nutrients for energy, such as fruit and vegetable juice, smoothies, soups, and broths.

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2. Leafy greens:

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Vegetables are also one of the best foods to eat after fasting. Vegetables such as spinach and kale are healthy, light, and loaded with lots of nutrients such as vitamins C, K, A, E, and B6 and minerals like folate, potassium, magnesium, iron, and calcium.

Leafy greens are also a rich source of fibre, which helps to keep you fuller for longer, promotes weight loss, regulates blood sugar levels, supports digestion, and prevents constipation.

You can eat leafy vegetables as soups, salads, juices, or smoothies.

3. Eggs

Eggs are equally a good choice of food for breaking a fast. They are low in calories, rich in protein, a source of healthy fat and can keep you satiated for longer.

Eggs are rich in leucine, an amino acid that, according to research, helps in muscle building, regulation of blood sugar levels, aids in weight loss and promotes growth and development, especially in children.

4. Fish

Fish are a good source of protein, healthy unsaturated fats, and vitamin D. Fish should be on your list of the best foods to eat after fasting. You can enjoy it as a fish soup or broth.

5. Fermented foods such as yogurt. Yogurt, especially unsweetened yogurt, is one of the best foods to eat after fasting. During fasting, you may lose some of the bacteria in your gut.

Fermented foods can help to replenish those good bacteria and promote a healthy gut as they contain probiotics. A healthy gut helps in digestion, boosts immunity, and, according to a recent study, promotes weight loss.

6. Fruits

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Fruits are another great food to take after fasting. It can be fresh or dried fruits. Fruits are a good source of micronutrients and fibre. When choosing fruits to eat at the end of your fast, go for fresh fruits that are high in water content, such as watermelon, cucumber, and grapes.

Aside from hydrating you, they are easy to digest and contain lots of minerals and vitamins, so they can quickly energize you and replenish your body with nutrients.

Foods to Avoid Eating After Fasting.

Most times, people focus on the best foods to eat after fasting. However, it is equally important to know foods you should avoid after fasting.

Although our bodies react differently to different foods, it is advised that after fasting, you should avoid foods that can make you uncomfortable and spike your blood glucose levels. Some of the foods to avoid may include:

  • Processed foods and foods that are high in sugar and unhealthy fat: Aside from the fact that these junk foods lead to bloating and discomfort as they may be difficult to digest, they also have minimal benefits. Instead, they can increase your blood sugar levels.
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Studies reveal that processed foods that are high in sugar and unhealthy fat can also elevate oxidative stress and inflammation, which are biomarkers that increase the risk of cardiovascular disease, diabetes, and cancer.

  • Lactose: You’ll probably need to avoid high-lactose dairy products like milk and ice cream immediately after fasting. This is because lactose can be difficult for a lot of people to digest, especially after a long fast. Instead, go for low-lactose foods such as lactose-free milk and butter to end your fast.
  • Raw Cruciferous Vegetables: Eating raw cruciferous vegetables like broccoli and cauliflower to end your fast may actually make you very uncomfortable. They are high in fiber and raffinose, which are equally difficult to digest. As a result, they may end up in the large intestine where they ferment, causing bloating and gas, which can be unpleasant after a fast.
  • Alcohol: Avoid drinking alcohol immediately after your fast, especially if your aim of fasting is to lose weight. Alcoholic drinks are high in calories, and as such can induce overeating.
  • Citrus fruits: Because of their high acidic content, citrus fruits, such as oranges and grapefruits, may upset your stomach when you take them immediately after fasting.

What are the Proper Ways to Fast?

  1. Fasting can make you dehydrated. Stay hydrated by drinking water. You can add a pinch of salt, electrolyte tablets, or a teaspoon or two of apple cider vinegar to the water.
  1. To prevent unpleasant side effects such as bloating, diarrhoea and nausea, it is important to gradually reintroduce food. You can do this by breaking your fast with light snacks followed by a small meal an hour or two afterwards.
  1. Choose the right type of fasting that fits your goal. There are different types of fasting and different reasons why people fast. Are you fasting for religious reasons or health reasons, such as weight loss or lowering your blood sugar level? Choose your plan according to what you aim to achieve at the end.
  1. Do not overeat when breaking your fast. Overeating immediately after fasting can upset your stomach and make you uncomfortable. Also, if your aim of fasting is to lose weight, burn some extra calories or manage your blood sugar level, overeating can be counterproductive.
  1. If you intend to engage in prolonged fasting, make sure to do so under a doctor’s supervision. Also, if you have any underlying medical conditions such as diabetes, cancer, or if you are taking any medication, make sure to consult a doctor before attempting any form of fasting.

Note that fasting is not recommended for everyone. Children, pregnant women, the elderly, and people with a history of eating disorders should not fast except with the approval of a qualified doctor.

Conclusion

Although there are no set dietary guidelines on best foods to eat after fasting, it is recommended that you choose foods that will help you achieve your health and fitness goals without any discomfort.

It is equally important that you consult a doctor before fasting if you have underlying health issues like hormonal imbalance, Polycystic Ovarian Syndrome (PCOS), migraine, and diabetes.

Truth is, regardless of your health condition, to be on a safe side, it is pertinent to discuss fasting with your physician to ensure you have the right plan in place.

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Ms. Blessing is a content creator with special interest in healthcare and lifestyle improvements.

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