As the fasting month progresses, the way you break your fast becomes increasingly important for maintaining your health and vitality. Dr Lamees Hamdan, an integrative medical doctor and the founder of Cosmic Doctor, shares expert advice on how to reintroduce food post-fasting to optimise health benefits and avoid common pitfalls.
1. Start Light and Hydrate
“Begin with a light meal that won’t overwhelm your digestive system. Hydration should be your top priority, as fasting can lead to dehydration,” advises Dr Hamdan. She recommends starting with water or an herbal tea, such as Cosmic Doctor’s Iron Tea, to prepare the digestive system and help rehydrate the body.
2. Choose Easily Digestible Foods
“Your first meal should include easily digestible foods to ease your body back into regular eating,” Dr Hamdan suggests. Foods like soups, steamed vegetables, or a small serving of yogurt are ideal. “These foods are gentle on the stomach and provide essential nutrients without causing distress.”
3. Incorporate a Balance of Macronutrients
“Ensure your meal is balanced with a good mix of proteins, carbohydrates, and healthy fats,” Dr Hamdan notes. “A balanced meal aids in steady energy release and helps maintain blood sugar levels.” She gives an example: a balanced plate might include grilled chicken, a serving of brown rice, and a side of cooked vegetables dressed with a teaspoon of olive oil.
4. Go Slow with Fibre and Fats
“While fibre is crucial for digestion, reintroducing it too quickly can lead to bloating and discomfort. Start with moderate amounts and gradually increase your intake,” Dr. Hamdan explains. She also advises, “While healthy fats are essential, they are also dense in calories and can be heavy on an empty stomach. Opt for light portions of avocados or nuts.”
5. Avoid Sugary and Highly Processed Foods
“Breaking your fast with sugary or highly processed foods can cause a rapid spike in blood sugar and insulin levels, leading to energy crashes and longer-term…
