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Best Foods to Break Your Fast: Supporting Longevity & Anti-Ageing

Fasting, whether for religious purposes like Ramadan or as part of intermittent fasting, has been practised for centuries. It’s not just about abstaining from food; it’s a time for the body to reset, repair and rejuvenate, but what you eat when you break your fast is just as important as the fast itself. The right foods can support longevity, anti-ageing and overall health, while the wrong choices can leave you feeling sluggish and unwell.  

In this blog, we’ll explore the best foods to break your fast, with a special focus on Ramadan. We’ll also answer common questions like ‘What is the best food to eat after fasting?’, ‘Are eggs good to break a fast?’ and ‘What foods to avoid during Ramadan?

Head there now:

• Can You Eat While Fasting?
• How to Break a Fast
• What Should I Break My Fast With?
• Foods to Avoid When Breaking a Fast
• Ramadan-Specific Tips

Products mentioned in this blog:

• LPC Neuro
• Protocol X

Can-You-Eat-While-Fasting?

Fasting means avoiding food, but some drinks and fats may not disrupt its benefits, like ketosis.

• Water: Whether it’s still or sparkling, it keeps you hydrated.
• Black Coffee & Tea: No sugar, milk or cream. Small amounts of fat (MCT oil, butter) may help with hunger but technically break a fast.
• Apple Cider Vinegar: A teaspoon diluted in water may help curb cravings.
• Bone Broth: Provides electrolytes but contains calories, so it breaks a fast.

What breaks a fast?

Any food with calories breaks a fast, including:

• Grains, fruits, vegetables, dairy, nuts, meat, poultry, fish, sweets and oils (except in keto fasting).
• Drinks like soda, juice, flavoured coffee, milk, protein shakes, alcohol and broth.

What about supplements and fasting?

Some supplements are fine during fasting, while others break it. If you’re not eating properly when you break your fast, this can lead to nutritional deficiencies so make sure you take a multivitamin when you eat. 

Strictly speaking, any calories will break a fast, but this depends on what you’re going for when fasting. During Ramadan, it’s best to wait until you break your fast to take these, but if you’re trying to lose weight, these supplements are fine:

• Won't Break a Fast: Sugar-free multivitamins, fish oil or LPC omega-3s like LPC Neuro, vitamin D, creatine, probiotics, electrolytes.
• May Break a Fast: Gummy vitamins, BCAAs, protein powder, supplements with sugar or fillers.

If you’re fasting for longevity and health reasons, you might want to pair this with supplements that can improve your anti-ageing goals. For example, Protocol X is a longevity ‘multivitamin’ that contains science-backed ingredients that are intended to improve health, including CaAKG, Citrusvel for inflammation reduction and Spermidine to improve autophagy. 

Keep an eye out for Xandro’s upcoming Recovery Electrolyte supplement to replenish the electrolytes you lose during urination and sweat when on extended fasts.

Further Reading: How to Maintain Muscle & Strength While Fasting

How to Break a Fast

When you fast, your body goes through many metabolic changes:  

• Insulin levels drop, allowing your body to burn fat for energy.  
• Autophagy kicks in, a process where your body cleans out damaged cells.  
• Ketosis may occur, where your body uses fat as its primary fuel source.  

Breaking your fast with the wrong foods can shock your system, leading to bloating, discomfort and energy crashes. On the other hand, the right foods can replenish nutrients, stabilise your blood sugar, support your health goals and keep your body healthy and strong to repeat your fast the next day if doing Ramadan. 

Further Reading: How Ramadan Fasting Supports Longevity

Start with gentle, nutrient-dense foods like smoothies, soups or eggs, avoid overeating and focus on whole, unprocessed foods.  

Keep reading to learn good foods to break a fast. 

What Should I Break My Fast With?

1. Dates

A traditional way to break the fast during Ramadan, dates are rich in natural sugars, fibre and essential minerals like potassium and magnesium. They provide a quick energy boost without spiking blood sugar levels.  

2. Eggs 

Eggs are a great source of protein and healthy fats. They’re easy to digest and help repair tissues after fasting. Plus, they’re versatile — scrambled, boiled or in an omelette, eggs are a great choice.  

3. Soups and Broths

Light soups, especially those made with lentils, vegetables or bone broth, are gentle on the stomach and help rehydrate the body. They’re also packed with nutrients and easy to digest.  

4. Cooked Vegetables

Soft, cooked vegetables like sweet potatoes, carrots and spinach are rich in vitamins and minerals. They’re easier to digest than raw veggies and provide sustained energy.  

5. Fermented Foods

Yoghurt, kefir and other fermented foods are excellent for gut health. They introduce beneficial bacteria to your digestive system, which can be especially helpful after fasting.  

6. Healthy Fats

Avocados, nuts and seeds provide healthy fats that keep you full and support brain health. They’re also anti-inflammatory, which is great for longevity.  

Further Reading: Fasting and Metabolic Health: How It Helps with Energy & Ageing

Foods to Avoid When Breaking a Fast  

While it’s tempting to indulge after a long fast, certain foods can do more harm than good:  

• Fried and fatty foods: These can be hard to digest and cause bloating.  
• Sugary treats: They lead to energy crashes and spike blood sugar levels.  
• High-fibre raw vegetables: These can be tough on an empty stomach.  
• Caffeinated drinks: They can dehydrate you, which is especially risky during Ramadan.  

Let’s learn more about what to eat during Ramadan fasting.

Ramadan-Specific Tips

Dos and Don'ts for Fasting During Ramadan

Dos:

• Wake up for Suhoor: Muslims strictly fast from dawn until sunset, so eat a pre-dawn meal, as it's Sunnah and helps sustain energy throughout the day.
• Stay hydrated: Drink plenty of water between Iftar and Suhoor to prevent dehydration as water cannot be drunk during daylight hours.
• Eat balanced meals: Include complex carbs, proteins, healthy fats, and fibre to maintain energy.
• Consume hydrating foods: Cucumbers, watermelon, yoghurt and soups help prevent dehydration.
• Break the fast gently: Start with dates, fruit or a light soup before heavier foods.
• Portion control: Overeating at Iftar can give you bloating and cause sluggishness.

Don'ts:

• Skipping Suhoor: This can lead to fatigue and hunger pangs during the day.
• Overeating at Iftar: This can lead to bloating, discomfort and weight gain.
• Wasting food: Prepare meals mindfully and avoid excessive leftovers.
• Eat unhealthily: Avoid eating junk and eating anything mindlessly after Iftar.
• Eat too much fried or sugary food: These foods can increase thirst and sluggishness and can cause digestion issues.
• Drinking caffeinated drinks (tea, coffee, soda) excessively: These can lead to dehydration.
• Forget water: Not drinking water between Suhoor and Iftar can lead to fatigue and dehydration the next day.
• Eating too fast at Iftar: This can cause indigestion and discomfort.

What to Eat for Suhoor to Stay Full (Pre-Dawn Meal)

Suhoor is crucial for sustaining energy throughout the day. Some of the best foods to eat in Ramadan include: 

• Whole grains: Oats, whole-grain bread and brown rice.  
• Protein: Eggs, yoghurt, milk and nuts.  
• Healthy fats: Avocado, olive oil and nuts.  
• Hydrating foods: Fruits like watermelon, cucumbers and oranges. 

What to Eat for Iftar (Post-Sunset Meal)

Start to break your fast with dates and water, followed by a light soup or salad. After Maghrib prayers, what is the best food for iftar? Enjoy a balanced meal with:  

 

• Lean protein: Chicken, fish or legumes. 
• Complex carbs: Quinoa, whole grains, brown rice or sweet potatoes.  
• Vegetables: Cooked or steamed for easy digestion.  

Sample Meal Plan for Common Ramadan Food

End Note

Breaking your fast with the right foods is incredibly important for maintaining energy, supporting digestion and improving your overall health. Whether you’re observing Ramadan or practicing intermittent fasting, make sure you focus on eating nutrient-dense, easy-to-digest foods and stay hydrated.  

By making mindful choices, you can turn fasting into a powerful tool for longevity and anti-ageing. Remember, it’s not just about when you eat, it’s about what you eat too.  

Products mentioned in this blog:

• LPC Neuro
• Protocol X