01/08/2026
Breaking a 8 day water fast 💦
👩⚕️ FYI, I'm not a doctor & this is my personal experience with re-feeding after fasting. I've learned re-feeding protocol from educating myself from doctors & sources I trust, plus my own trial & error. Each time, I tweak my protocol a little. No matter what, the most importat thing is to listen to your body - always!!
🌱 Refeeding is SO important - WHAT you eat, WHEN, and HOW long the refeeding window is. Our gut is VERY sensitive post fasting, plus, you just did a ton of work 💪🏽 Re-establishing your gut biome is 🔑
📝 Basic rule of thumb - your refeeding window should be ~1/2 the time of the fast. My fast was 8 days, so I will spend about 4 days reintroducing food, gradually getting back to "normal"
🕑 When you first introduce good, wait 1 - 2 hours with the first "meals", then you shift to every ~3 hours between smaller meals
➡️ Day 1: Liquids
🦴 Start slow...I begin with a cup of organic bone broth with a pinch salt...⏳️ Wait an hour or 2
🧋 Cold Pressed Juice - Cucumber, celery & watermelon...⏳️ Wait an hour or 2
🍲 Veggie Soup - Zucchini, yellow squash, carrots, sweet potatoes, fresh ginger & turmeric, spinach & bone broth. I'll repeat this meal again 3 hours later
➡️ Day 2: Intro Solid Food
⏳️ From here on out, wait ~ 3hours between smaller meals
🦴 Repeat bone broth & veggie soup
🍳 1st solid food - Eggs, avocado, and the same veggies I used to make the soup. Repeated this meal again
🍧 Introduce some Fermented foods & probiotics with Goat Milk Kefir. If you're vegan or don't want to intro dairy yet, go for coconut kefir or yogurt
➡️ Day 3: Solid Food
Keep repeating meals. You can add in some kimchi or sauerkraut for more flavor. I also will add more fiber with green beans. You can also add in a mild white fish 🐠 if you eat animal protein
➡️ Day 4: Re-feeding protocol done ✅️
You can start to introduce more foods. Keep it pretty mild and gentle.
🤝🏼 Stick with whole, nutrient rich & easily digestible food
🚫 No spicy🌶, heavy / greasy food 🍔, or heavily processed foods for as long as possible
Happy eating 😋
