How to Break a Water Fast

Breaking a water fast is equally important as the fast itself. How to break a water fast? Well, during a water fast, our digestive system gets a break from the daily routine of digestion and assimilation of food. Especially after a long term water fast, the digestive system becomes sluggish and may even temporarily stop producing gastric juices. The method to break a water fast depends on the duration of the fast as well as the health of the individual. Read on….

What is Water Fasting?

Water fasting is a practice of abstaining from all kind of foods except water, for a period of time – ranging from 12 hours to 30 days or even more. Water fasts are undertaken for their numerous benefits. Long term water fasts should always be done under supervision.

Benefits of Water Fasting

Water fasting is gaining popularity due to its varied benefits. It is considered as an effective way to maintain health and vigor. Besides, water fast provides cure from chronic health problems such as loss of appetite, inflammation of bowels, sinusitis, allergies, skin problems, diabetes, migraine, joint pains, dyspepsia, gastritis, constipation, etc. It also improves immunity, and promotes longevity.

Moreover, water fasting allows one to give a break to the digestive system. Fasting frees up energy, thereby allowing the system to repair itself. It promotes internal healing in the body.

Additionally, a regular practice of water fasting can tremendously improve your digestive efficiency, increase mental clarity, remove toxins, improve vision, delay ageing, improvise skin texture and promote a general feeling of well-being. However, if done for longer periods, it can even cure or prevent many illnesses that may manifest in the future.

How to Break a Water Fast?

During a water fast, the digestive system gets complete rest. Breaking a fast is basically restarting the digestive process. There are various ways to break a fast. In our experience, the best way is with a glass of orange or lime juice.  One can add a spoon of honey with the juice if needed. Juices are easy to digest and gives a quick boost in energy levels. Some use vegetable soups, but have lower calorific value compared to fruit juices. A glass of tender coconut water is another good option to break a fast. One may even use light rice soup water, which is made by boiling rice and then separating out the liquid portion.

After breaking the water fast, returning to normal eating habits is the trickier part. One has to be extremely careful during this stage, else all the benefits of fasting would be lost. This can be a difficult phase for many, because we are so addicted to our food habits.

How many days should one take to return to normal eating habits?

Depends.

As a thumb rule the recovery time should be as much as the number of fasting days. For example, if you do a seven-day water fast, then take 7 days to come back to your normal dietary habits.

Of course, this varies from person to person. The science behind it is very simple. During the water fast, especially long term water fasts (more than 3 – 5 days), the digestive system shuts down and hardly produces gastric juices. When you break the fast with lime or orange juice, you are essentially jump-starting your digestive system. Digestive system will start functioning but initially, the digestive fire will be weak. It will take time to regain its full vigor. Here the general health of the individual has to be taken into consideration. Those with good digestive power will recover faster than others (may be 4 days for a 7-day fast). But those with weaker constitution should take the full 7 days to come back from a 7-day water fast.

Why recovery period is important after a water fast?

During the recovery phase, it is essential that you go slow and steady and understand your body. It is highly recommended not to force your body at all. Because, your system after a fast is vulnerable, and how you break your fast can affect your system both negatively or positively. Basically, the time taken to break your fast is crucial. It is an opportunity to rebuild a healthy micro-biome, healthy gut and the stomach lining.

Furthermore, if you come out too fast than it will create toxins in your body and the whole purpose of the fasting will be ruined. Just think of your digestive tract like that of a baby’s: we don’t feed them heavy food at the initial stage. Likewise, if you will stuff yourself immediately following your fast, you will risk doing more damage to your body than not fasting. You’ve made it this far, hence, it is indispensable to follow the process for few more days.

Breaking a 1 Day Water Fast

As said earlier, the adjustment period needed for breaking a fast is based on the length of the fast. For one day fast, you need one whole day to get back to your normal eating habits.

Break your fast with lime/orange juice. Wait for half an hour to have your first meal, which should be light like oats, cereals, etc. Your next meal can be normal. Avoid heavy foods that are difficult to digest like meat, fried and oily items and processed foods for a full day. Fruits, vegetable juices and boiled vegetables can be consumed during day along with your regular food.

Diet Plan after Breaking Long Term Fasts

After breaking a long term fast with lime/orange juice, one has to have a diet plan for the recovery period.

As said earlier, plan as many days as the fast itself for full recovery. For example, for a three days fast, you need three days to recover; for seven days fast, seven days are needed to recover and so on so forth. Those with strong digestive system can recover faster; say 2 days for a 3 day fast and 4 days for a 7 day fast. The duration depends a lot on the health and digestive constitution of the person.

The science behind the diet plan is very simple. Your digestive system needs to recover slowly. Start with foods that are easy to digest, to foods that are more difficult to digest, till you come back to your normal eating habits. This system can be used for any long term fast, ranging from 3 days to 30 days or more.

The Diet progression to break a water fast

1. Immediately after breaking the fast, do not take solid food. Stick to fruit juices and vegetable soups initially. Avoid dairy products at this stage.
2. Next try to eat light fruits that are easy to digest like water melon, papaya, avocado, cantaloupe, ripe banana, etc.
3. Next, add boiled vegetables and fruits of your choice to your diet.
4. You can next try your first solid meal (preferably during lunch and in small quantity, just once a day). It can contain boiled rice, wheat, oats or any other cereal. Avoid excess spice and oil. Do not try fried items or processed food at this stage. Continue to have lighter foods like fruits juices, fruits, boiled vegetables, etc. rest of the day.
5. Slowly progress to having three light meals a day, that contain cereals and pulses.  Avoid meat and hard to digest foods at this stage. Observe your mind closely for any compulsive eating habits. Avoid over eating at this stage.
6. Eventually, when you feel that your digestive system is back to its 100% power, you can start with your regular eating habits.
7. The steps 1 – 6 should span the entire recovery period. Take help from a doctor, nutritionist or a qualified naturopath to plan your diet. Food habits vary from person to person based on place, climate, culture, etc. The only caution you have to take, is not to overload your digestive system. Going slow and steady is not only good for your body, but also it allows you to introspect about your food pattern and their impacts on your body. Many times, it is our compulsive eating habits that lead to obesity and other life style illnesses.

To Summarize…

When we fast, our body undergoes several biological changes. Because of these biological changes, overeating immediately following a fast, can create toxins in the body leading to more damage than before. Our system needs time to readjust itself back to normal digestion. So, it is crucial that we introduce food slowly to our system, as, it allows the body some time to re-establish the system. Taking only easiest-to-digest foods, support the process.

Every human body is different and that’s why the recipes as per calories may not be suitable to all body types. So, instead of going by recipes as per calories, listen to your own body. Here are few pointers to consider when you break a water fast:

• Take only the most nutritious and easy-to-digest foods such as fruit juices, light fruits, vegetable soup, etc. in the initial stages.
• Go slow in the process, gradually add diverse and more complex food.
• Do not over-eat at all.
• Avoid any kind of heavy, oily, fatty, over-heated and processed food.
• Avoid dairy products except for butter milk.
• Avoid tea, coffee, and spicy foods during the recovery process.
• Avoid non-vegetarian food during this period, as it is harder to digest and can create toxins in the body.
• Don’t take larger meals.
• Chew your meal properly.