Reintroducing Food after Fasting: A Gradual Approach

During the fasting period, the human body does not need to eat staple foods and can only consume a small amount of vegetables and fruits. Therefore, after fasting, the body cannot suddenly accept a large amount of food. So how should one reintroduce food after fasting?

Gradual Progression

During fasting, the body is in a state of hunger due to the limited food intake. Therefore, after fasting, it is important to avoid overeating, as this can cause rebound effects. It is also recommended to eat only until 60-70% full. When reintroducing food, it is necessary to gradually increase the portion sizes.

Mild and Digestible Foods

Since the intake of food during fasting is limited, the digestive system becomes more delicate. In this case, it is best to choose mild and easily digestible foods to avoid burdening the digestive system and experiencing symptoms of indigestion.

Start with Liquid Diet before Solid Foods

It is advisable to start with a liquid diet right after fasting, such as consuming rice porridge and soups. Consuming solid foods immediately after fasting can be too heavy for the digestive system. After 2-3 days, when the digestive system has adapted, gradually introduce softer solid foods like rice and noodles. It is best to avoid spicy and salty foods as they can irritate the stomach.

Increase Consumption of Vegetarian Food

In the first week of reintroducing food, to avoid harming the gastrointestinal system, it is best to consume less meat and fish during fasting and eat more vegetarian food. Chew fruits and vegetables at least 30 times before swallowing. Also, avoid excessive intake of salt to prevent bloating. It is recommended to consume warm foods during the reintroduction phase and avoid extremely cold or hot foods.

Fasting Reintroduction Meal Plan

1. On the first day, it is best to consume vegetable soup. Cut cleaned leafy greens into small pieces and boil them in water. Avoid adding oil, salt, or other seasonings. The first meal can have slightly less vegetables and more soup. Each meal should be around one bowl. 2. On the second day, it is recommended to consume rice soup for breakfast and lunch. Boil a small amount of millet or rice with water and drink only the soup. For dinner, you can eat the rice along with the soup. Each meal can be around one to one and a half bowls. 3. On the third day, you can choose to eat rice porridge or noodles for breakfast. It is better to cook the noodles until they are slightly soft and add a small amount of oil and salt. You can also have noodles for lunch and dinner, along with stir-fried vegetables, but remember to use less oil and salt. 4. On the fourth day, you can have rice porridge or noodles for breakfast, or you can choose to have boiled eggs. For lunch and dinner, you can have a small amount of rice and vegetables, but the rice should not be too hard. 5. On the fifth day, you can have rice porridge or noodles for breakfast, or you can have scrambled eggs. For lunch and dinner, you can have rice, vegetables, scrambled eggs, and tofu. Again, the rice should not be too hard. 6. On the sixth day, you can resume a normal diet, but it is advisable to avoid meat and fried foods. 7. On the seventh day, for those who prefer a vegetarian diet, you can resume a normal diet. For those who prefer meat, you can include fish and meat in your meals, but remember to eat until you are 70-80% full.