Fasting involves refraining from certain foods or drinks for a designated period. It often serves both spiritual and physical purposes with some potential health benefits including weight loss, improved blood sugar regulation, and even protection against conditions like cancer and neurodegenerative diseases. However, your food choices when breaking your fast can either support or disrupt your digestive system. Let’s explore these 10 worst foods to break your fast, with explanations to guide your choices.

1. Deep-fried akara (Bean Cakes)

Although delicious, deep-fried akara is heavy and greasy. It’s hard to digest on an empty stomach and can cause bloating.

2. Spicy Pepper Soup

Pepper soup may be soothing and flavorful, but when it is prepared with a lot of spice, the high spice content can irritate your stomach lining and lead to discomfort.

3. Egusi Soup

Egusi soup made with excessive palm oil and thickened with melon seeds can be too heavy and oily for your digestive system immediately after fasting. Better to eat this after you have broken your fast with something lighter.

4. Pies and Pastries (Meat Pie, Buns, etc)

Whether baked or fried, the combination of refined flour, butter, and heavy fillings makes pies and pastries hard to digest and unsuitable for breaking a fast.

5. Raw Vegetables (e.g., Cabbage Salad)

Raw vegetables like cabbage or carrots can be tough on the digestive system after fasting and may cause gas or bloating.

6. Suya (Spicy Grilled Meat)

Suya is made with a mix of spices and the high fat content makes it harsh for an empty stomach, potentially causing irritation.

7. Carbonated Drinks

The carbonation can cause bloating and gas, making your stomach feel uncomfortable if you take them after fasting.

8. Sugary Malt Drinks

These drinks may seem healthy but they are usually high in sugar and can cause a rapid blood sugar spike followed by an energy crash.

9. Ice Cream

High in sugar and dairy, ice cream may not be the easiest to digest immediately after fasting. It can lead to bloating and discomfort.

10. Alcohol

Alcohol has no benefits at all for the body. Drinking it on an empty stomach can irritate your digestive system, impair liver function, and lead to dehydration.

Why Your Choices Matter

Fasting gives your digestive system a break and breaking your fast with the wrong foods can lead to discomfort, fatigue, and even negate some of the positive effects of fasting. So, the next time you are ready to break your fast, remember that your first bite matters—and your body will thank you for making the right choice!

Here’s a list of 10 best foods to break your fast.

Speak to one of our registered dietitians for personalized advice tailored to your specific health needs. Let’s ensure you are fully equipped for a successful and healthy fasting journey!

Starting your fast is one thing, but knowing the best food to break it is just as important. Choosing the right foods ensures your body transitions smoothly, giving you the energy and nutrients you need without overwhelming your stomach. Here are ten great options to try:

1. Local Fermented Foods

Pap, Akamu, and similar whole-grain puddings are light on the stomach and rich in probiotics, which support gut health. Their smooth texture also makes them an ideal choice for easing into digestion.

2. Greek Yogurt (Plain)

Similar to Pap, yogurt is a probiotic-rich food that helps kickstart digestion by replenishing healthy gut bacteria. It is also a good source of protein that could help rebuild muscle and maintain energy levels.

3. Kunun Aya (Tiger Nut Milk)

Tiger nut milk is dairy-free, naturally sweet, and rich in fiber and magnesium. It helps ease digestion and provides a gentle energy boost.

4. Dried Fruits

Dried fruits like dates and raisins are concentrated sources of nutrients, vitamins, and minerals that you need during fasting.

5. Boiled Plantains

Boiled plantains are a great source of complex carbohydrates, potassium, and fiber. They provide sustained energy without overwhelming your digestive system.

6. Avocado

The healthy monounsaturated fats in avocado are easy for your body to process. These fats provide sustained energy and help stabilize blood sugar levels, which can often fluctuate after fasting.

7. Boiled Eggs

Eggs are nutrient-dense, providing high-quality protein, healthy fats, and essential vitamins like B12 and choline. They’re easy to cook and digest, making them an ideal option for breaking your fast.

8. Steamed Vegetable Soups

Lightly steamed vegetables such as Okra, spinach, and pumpkin leaves provide essential vitamins and fiber. The steaming process makes them gentler on your stomach while retaining their nutritional value. Okra is rich in fiber and mucilage, which aid digestion and prevent bloating. The slimy texture of some of these vegetables also soothes the stomach lining.

9. Lean Protein (Poultry)

Lean protein sources like grilled chicken breast or baked turkey are easy to digest and rich in amino acids. These proteins help repair and rebuild tissues, especially if you’ve fasted for fitness reasons.

10. Grilled Fish

High in lean protein and omega-3 fatty acids, grilled fish like tilapia or catfish help repair tissues and support brain function after fasting.

Why Your Choices Matter

What you eat after fasting matters just as much as the fast itself. Gentle, nutrient-packed foods help your body recover and give you energy without putting stress on your digestive system. Be mindful of your food choices, listen to your body, and enjoy the process with wholesome, balanced meals.

Also read: Worst foods to break your fast.

Speak to one of our registered dietitians for personalized advice tailored to your specific health needs. Let’s ensure you are fully equipped for a successful and healthy fasting journey!

Life gets busy sometimes, and it becomes easy to stray from our health goals. It could be due to a hectic schedule, life changes, or simply falling out of routine — It’s normal! It is never too late to get back on track! These five simple tips will help you eat healthy every day and move you closer to your health goals!

Tip 1: Set SMART Goals

One of the most effective ways to ensure you stay on track with your health journey is by setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Make your health goals clear and specific. For instance, instead of saying, “I want to eat healthy,” say “I will eat at least one serving of vegetables with my meals” three times a week for the next month.” This clarity not only keeps you focused but also makes it easier to track your progress.

Tip 2: Eat More Colours

What you eat is very important for what your health turns out to be. Add plenty of colorful foods to your plate especially minimally processed fruits and vegetables. Also, lean proteins and whole grains are important parts of a balanced diet. If you are unsure where to start and need help, consider talking to a nutritionist/dietitian or using a meal planner or eating schedule.

Tip 3: Create a Routine

Having a routine helps you stay consistent. Consistency is key to forming healthy habits. Establish a daily routine that includes exercise, balanced meals, and adequate sleep. Start with small, manageable changes and gradually build up from there. This could mean going to bed at the same time every night, scheduling your workouts, or setting reminders to stay hydrated. Small, daily habits can make a big difference.

Tip 4: Stay Active Daily

Incorporating physical activity into your daily routine is more rewarding than you imagine! Find easy ways to move more each day. For example, take the stairs instead of the elevator, walk to nearby places, or do short exercises throughout the day. These small activities add up over time.

Tip 5: Track Your Progress

Regularly monitor your progress. It helps you stay motivated and make necessary adjustments. If you need to, Use a paper journal, mobile app, or fitness tracker to log your activities and meals. Seeing your progress can keep you motivated and help you make any needed changes. Remember to celebrate your successes and stay encouraged even if you have some discouraged setbacks—they are a natural part of the journey.

Conclusion

Getting back on track with your health goals is a journey that requires patience, dedication, and self-compassion. You can catch up again and move towards a healthier, happier you by setting clear goals, eating healthy, creating a routine, staying active, and tracking your progress! Remember, every small step counts, and it is never too late to restart!

Speak to one of our registered dietitians for personalized advice tailored to your specific health needs. Let’s ensure you are fully equipped for a successful and healthy fasting journey!

Fasting for a particular period during the day is common for many people at the beginning of the year. In this blog post, we will explore three key facts a registered wants you to be aware of before you begin a 21-day fast.

Fact 1: Understand Your Body’s Needs

Before you start any prolonged fast, it is important to understand your body’s nutritional requirements. How much protein, carbohydrates, and fat do you need to maintain optimal health and functioning? How do you meet these needs through your foods when you break your fast? These are great questions to review with a Dietitian based on your health status and needs.

Fact 2: Hydration is Non-Negotiable

During a 21-day fast, staying hydrated becomes even more critical. Your body is primarily made up of water so you need to drink plenty of it to prevent dehydration and support overall well-being. Choose water-rich foods and beverages after breaking your fast and be mindful of electrolyte balance. Some signs and symptoms that you may be dehydrated include lightheadedness, dizziness, headaches, and blurry vision. If you experience any of those, take some fluid immediately.

Fact 3: Gradual Entry and Exit is Key

Easing into and out of a prolonged fast is crucial for minimizing potential health risks. Abruptly starting or ending a 21-day fast can shock your system, so consider a gradual approach by incorporating smaller fasting periods initially. Also, when breaking your fast, reintroduce foods gradually to avoid digestive discomfort.

Conclusion

Embarking on a 21-day fast can be a transformative experience. Fasting can offer various health benefits, but it is crucial to approach it with knowledge, mindfulness, and professional guidance. Always prioritize your well-being and seek personalized advice to ensure a safe and effective fasting experience.

Speak to one of our registered dietitians for personalized advice tailored to your specific health needs. Let’s ensure you are fully equipped for a successful and healthy fasting journey!