When fasting, people generally avoid consuming any foods or drinks that contain calories, as these will break the fast. However, some beverages and foods are often considered “safe” because they don’t significantly impact insulin levels, autophagy, or ketosis. Here’s a detailed table of what might be acceptable during fasting periods and what should be avoided:
| Category | Items | Breaks Fast? | Details |
|---|---|---|---|
| Water | Plain water | No | Water is essential for hydration and does not contain any calories. |
| Mineral water | No | Like plain water, it contains no calories and provides essential minerals. | |
| Coffee | Black coffee (no sugar or cream) | No | Pure black coffee contains very few calories (if any) and can even promote fat burning during fasting. |
| Coffee with milk/cream | Yes | Milk and cream contain calories, which will break the fast. | |
| Bulletproof coffee (with butter, MCT oil) | Yes | Bulletproof coffee contains fat and calories and will break a fast. | |
| Tea | Plain herbal/green/black tea | No | Like black coffee, plain tea without added sugars or milk will not break a fast. |
| Tea with milk/honey | Yes | Adding milk, honey, or sugar will break the fast due to the calories and carbs. | |
| Electrolytes | Electrolyte water (unsweetened, no calories) | No | Some people consume electrolyte water to maintain electrolyte balance, as long as it has no calories. |
| Coconut water | Yes | Contains natural sugars and calories that will break a fast. | |
| Supplements | Multivitamins (without added sugar) | No | If the supplement contains no calories or sugars, it’s usually considered safe. |
| Protein powders | Yes | Protein supplements contain calories and will break a fast. | |
| Bone Broth | Bone broth | Yes | Even though it is low in calories, bone broth contains fats, proteins, and some carbohydrates that will break the fast. |
| Apple Cider Vinegar | Diluted apple cider vinegar (no sweeteners) | No | Small amounts of diluted ACV (apple cider vinegar) are often consumed during fasting for health benefits and contain minimal calories. |
| Sugar-Free Drinks | Diet soda (artificial sweeteners) | No/Yes | Artificial sweeteners may not have calories, but they may trigger insulin responses in some people. It’s a gray area. |
| Sparkling water (unsweetened) | No | Sparkling water without added sugar or sweeteners is fine. | |
| Gum | Sugar-free gum | No/Yes | Sugar-free gum usually contains minimal calories, but it may trigger an insulin response in some, so it’s debated whether it breaks a fast. |
Summary:
- Safe During Fasting: Water, plain black coffee, plain tea, electrolyte water (no calories), diluted apple cider vinegar, unsweetened sparkling water.
- Foods/Drinks that Break a Fast: Anything containing calories, such as bone broth, coffee with milk or cream, sugary drinks, protein powders, etc.
This guide applies to most intermittent fasting practices, but there are some variations based on the type of fasting. Would you like to know more about any specific fasting type or exceptions?