Fasting means depriving the body of something for a certain period. In this article, I refer specifically to fasting from food and drink. Dietitian nutritionist Brittany Poulson points out that a strict fast involves completely eliminating all foods and beverages.
There are numerous reasons people take on this practice. Some fast to lose weight, while others fast simply because their religion requires it. Some do it out of necessity, while others interpret fasting as a way of improving their overall health. Fasting is a great way to develop spiritual and physical strength, in that your ability to resist temptation is heightened. It is unfortunate, though, that after a smooth fasting period, we break the fast the wrong way.
I came up with a quote that highlights the need to replenish what was lost: ‘balance out the loss.’ This applies to many situations, such as a basketball game. Your team is losing, with five minutes left and trailing by thirty points. In an attempt to balance out the inevitable loss, the losing team might resort to intentionally and brutally injuring their opponents. It’s the more villainous way of balancing out the loss, but balance is still achieved in the end.
On the other hand, the losing team could choose to balance out the loss by giving their all in the remaining five minutes. By playing their best game, they create a different kind of victory—one where they can still hold their heads high, knowing they gave it their all, even in defeat.
Regarding fasting, you must also learn to balance out the loss your body incurs during this period. This balance cannot be attained through aggression, because then you will be shocking your system into receiving food that will be too difficult to digest. Shocking the system can lead to diarrhoea, vomiting or even constipation.
Brittany Poulson argues that since fasting from food means breaking the fast with food, the type of food doesn’t technically matter. However, she emphasises that the best way to ease back into eating is with nutrient-dense foods and beverages. Foods high in fibre like beans, rice, broccoli and corn, should be avoided or minimised as they can shock the system. Processed foods like crisps and instant noodles, along with caffeinated drinks, should be avoided.
Fatty foods can cause rapid gastric emptying, where food moves too quickly from the stomach to the small intestine, leading to discomfort. To prevent digestive issues, these foods should be reintroduced gradually.
Instead, break your fast with care, just as you would carry a newborn—gently. Start with soft foods like cooked vegetables, potatoes, soups, and fruits such as dates, watermelon, and bananas. Stay hydrated by drinking plenty of water and smoothies.
When eating meat, choose lean meat like skinless chicken breast or fish. Consuming foods high in protein helps build what was lost during fasting. Replenishing energy is also important, so in addition to dates, consider small amounts of sweets, cookies, or sweetened drinks.
Feisal Suban, a lecturer in biomedical science at Plymouth University, notes that breaking a fast with fruit provides plenty of glucose for your organs, especially the brain.
I must emphasise that to truly ‘balance out the loss,’ one shouldn’t stuff themselves with food to compensate for the meals lost during the fast. This is comparable to the team that takes the villainous route to ‘balance out the loss.’ Unfortunately, this is a common practice where people eat to the point of discomfort, until they can barely breathe.
Poulson highlights the need to gently break a fast by starting with small portions and avoiding overindulgence. The body takes only what it needs and expels the rest, so overfilling the stomach is counterproductive. Pay attention to what your body is telling you—if it signals that it can’t take any more food, stop.
During the fasting period, constantly remind yourself why you chose to fast. Was it to lose weight? If so, will stuffing yourself help you achieve that goal? Will breaking your fast with soda or cookies bring you closer to what you set out to achieve?
Are you fasting to reconnect spiritually? If so, does overeating align with that purpose?
Where do your priorities lie—on personal growth or just the food at the end?
Compensating for missed meals during fasting suggests that your focus was never on the deeper purpose but rather on the anticipation of eating again, waiting for the hour to break the fast. Staying mindful of your reason for fasting will prevent unhealthy habits from forming around what should be a healthy practice.
Feisal Suban suggests including fat and complex carbohydrates in your meal when breaking a fast. Since fatty foods slow digestion, they fill you up faster and keep you full longer.
Additionally, avoid eating a heavy meal an hour before sleep, as this can lead to acid reflux, vomiting, or even choking in your sleep, which can be fatal.
Fasting causes an increased production of acid, so those with ulcers or a history of them should be extra careful when breaking a fast. However, even those without ulcers can experience acid reflux. Breaking a fast with acidic foods like orange juice or pineapple can cause irritation and pain in the gut.
To neutralise stomach acid, opt for soothing foods. Probiotics like yogurt are beneficial for those with ulcers, while cucumber and warm water can also help balance acidity.
Pay close attention to your body and how it reacts to different foods and drinks.
Let’s say you are the type to drink soda first thing before a meal, after a fast, yet every time you take the soda, you experience severe bloating. You ignore this because, apparently, there is just something refreshing about breaking a fast with soda. Let me break it to you, there is nothing refreshing about corroding your stomach with highly carbonated drinks. There is nothing refreshing about ignoring the signs your body gives you. This doesn’t apply only to soda, whatever it is; if the body rejects it, try something else (preferably a healthier option).
You know your body and what works best for it. Some break their fast with rice, while for others, it may cause bloating.
Fasting is a beneficial practice with more health advantages than side effects. As you go through your fast, remember to balance out the loss the right way to maximise its benefits. Happy fasting!
