Whether you’re a Muslim honouring the month of Ramadhan or simply practicing the healing benefits of fasting, it’s good to ensure that you’re breaking your fast in the safest way for your body.
It’s easy to give in and break your fast with foods you’ve been craving the whole day but this could put too much stress on your gut and cause excess inflammation. Go for the nutritious and easy-to-digest before moving on to heavier foods! Here are our recommendations:
The first foods that you consume upon breaking a fast are critical to nourish the body, and should not expend much energy to digest. Fruit juices and fruits contain water content and are easily digested. Try watermelons, grapes and apples! Minimise citrus fruits as they may be too acidic for your stomach.
Vegetables in general are great sources of vitamins, but cruciferous ones like broccoli, Brussel sprouts, and cauliflowers are fibre-rich foods that will keep you regular and prevent constipation. Fibre also has the ability to make you feel full, which is helpful when you can’t eat again for another 12 odd hours.
Kick-start your digestion again with very soft, easily digestible foods like avocados. A little coconut oil or olive oil drizzled over is a delicious and healthy add on too!
Protein is important for keeping full and reducing muscle loss when fasting. So if you’re looking for something with six grams of protein and cooks up in minutes, why not try some hard-boil some eggs?
Your gut loves consistency and is bound to act up when you go hungry. Adding probiotic-rich foods like yogurt, kombucha or kraut to your diet helps counteract the occasional gut issues like constipation.
Not only is fish rich in healthy fats and protein, it also contains significant amounts of vitamin D. After a whole day of not eating, have fish as your digestible and nutrient-packed choice of meat.
Here are more tips to breaking your fast safely:
- Chew foods well. This will help immensely with proper digestion and is a good habit to foster.
- Your first meal after fasting should be relatively small. In total, it should be around 500 calories.
- It’s not recommended that you break your fast with red meat as it’s more difficult to digest than eggs or fish. Meat products should be eaten as your second meal.
- Avoid experimenting! Trying new foods after a fast can make digestion harder and may make you ill.
Remember to go low and slow when breaking a fast, and your body will thank you. While it may take a little thought and attention, breaking a fast properly is important to reaping the full benefits!
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