Healthy Eating

If You’re Intermittent Fasting, These Are The Best Foods to Break Your Fast

Plus, two delicious recipes.

By: Lauren Manaker MS, RDN, LD, CLEC

Intermittent fasting has taken the wellness world by storm, and rightfully so. With a slew of people claiming that adopting this practice has resulted in supporting weight loss efforts and an overall feeling of being more energized, it makes sense that intermittent fasting is a trend that isn’t going away any time soon. 

People who intermittently fast know that they spend a certain amount of hours fasting. And when a predetermined hour hits, their fast is broken with food or drink. Among the many nourishing options out there, there are some choices that are better for breaking a fast than others. 

If you’re wondering which foods to eat to break your fast, read on to learn about some top picks to keep on your radar. 

RELATED: The 6 Most Popular Ways to Do Intermittent Fasting Explained 

The Best Foods to Break Your Fast 

Some experts believe that what you eat when you are breaking your fast can have a profound impact on your health outcomes, with some choices being better than others. 

Your best bet is to eat a combination of macros, so you don’t get a rush of carbs in your body, which can result in gastrointestinal discomfort. Low-glycemic foods will help you feel your best when you are eating for the first time after your fasting period. 

Here are some of the best foods to break your fast.

Balanced Smoothies

Smoothies that are made with a combination of healthy fats, carbs, and protein can be an easy-to-tolerate way to include nutrients in your day when you have an empty stomach. Go easy on the sweet additions that include sugar (even if the sugars are natural), and keep your portion reasonable. 

Here’s a delicious smoothie recipe to consider blending up when breaking your fast. 

Blood Sugar Balancing Almond Butter Smoothie 


  • 1 cup unsweetened almond milk
  • 1 scoop protein powder
  • 1 tbsp ground flaxseed
  • 1 tbsp almond butter
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 handful of ice cubes


Step #1: Add all ingredients to a high-speed blender and blend until smooth. 

Unsweetened Kefir

Kefir is a fermented dairy drink that is relatively easy to digest (in part, thanks to the probiotics found in this drink). Just make sure you are choosing an option that has no added sugars to avoid digestive issues. You can even make a kefir smoothie made with berries! 


No matter whether you enjoy them scrambled, boiled, or even cooked in an omelet, eggs can be a fantastic food to choose when breaking a fast. They are packed with high-quality protein, are relatively easy to tolerate, and are a nutritional powerhouse. 

Here’s a yummy FitOn PRO omelet recipe to consider enjoying when eating for the first time after your fasting period. 

Avocado Breakfast Omelet


  • 1 tbsp coconut oil
  • 2 eggs
  • Handful of  fresh parsley, chopped
  • Handful of arugula
  • ¼ avocado, sliced
  • 1 tbsp shredded reduced fat cheddar cheese
  • Sea salt & black pepper, to taste
  • Handful of cilantro, to serve


Step #1: Start by heating the coconut oil in a skillet over medium heat.

Step #2:  Add the eggs, parsley, and cheese to a mixing bowl and whisk well.

Step #3: Add the eggs to the skillet and cook for 1-2 minutes or until the eggs start to set. Flip and cook for another 1-2 minutes or until the omelet is golden.

Step #4: Transfer to a plate and serve with arugula, sliced avocado, and cilantro.

Step #5: Season with salt and pepper.

Step #6: Enjoy!


Avocados are packed with nutrients that help your body recover from a fast, including potassium, magnesium, and more. They are low in sugar, high in “good” fats, and easy to tolerate. 

Some delicious ways to enjoy avocados include:

  • Avocado toast 
  • Avocado added to an omelet 
  • Baked avocado eggs 
  • Avocado blended into a smoothie 

RELATED: 7 Reasons to Add Avocado to Your Diet

Foods to Avoid When Breaking Your Fast 

Along with keeping a list of the best foods to eat to break your fast, it is important to also keep in mind that there are some foods that you may want to avoid when breaking your fasting window. Super-sugary foods, fried foods, and foods with a high glycemic index may taste great, but they can leave you feeling bloated, gassy, or experiencing digestive upset if these are the first foods you consume after fasting for a period of time. 

Here are some foods you should avoid when breaking your fast:

  • Candy
  • French fries or other processed foods
  • Gas-producing vegetables (like broccoli)
  • Highly processed proteins, like hot dogs
  • Soda
  • Sugary cereal
  • Sweetened juice 
  • Sweet coffee drinks
  • Fried potato chips

Choosing the Right Foods To Break Your Fast

Intermittent fasting has been shown to come with a number of benefits. However, it’s important to consider what you fuel your body with during your non-fasting times. By avoiding added sugars and highly processed foods and focusing on easy-to-digest, nutrient-dense foods, you can ease into your “eating” phase and set yourself up for the best chance of success with intermittent fasting!