Hi ,

You’ve just fasted for 14 hours. Your body finally got a moment to detox, your gut lining repaired a little, inflammation began to settle…

And then - bam - you hit it with a “healthy” smoothie bowl loaded with banana, dates, honey, and oats.

Sounds nourishing, right?

Nope. It’s a sugar ambush masked in wellness clothes.

You see, , when your gut is in a fasted state, it’s hyper-receptive. This means that you break your fast which sets the tone for your blood sugar, your mood, your cravings, and your inflammation for the entire day.

Here are the worst foods to break your fast with (that everyone thinks are healthy):

❌ Fruit-only smoothies – Rapid sugar spike, no fiber balance.

❌ Oats with honey & fruits – High glycemic hit, zero calming effect on gut.

❌ Store-bought protein bars (not good quality) – Full of synthetic sweeteners and preservatives.

❌ Flavored yogurt or granola – Gut bomb in disguise.

❌ Coffee / Tea on an empty stomach – Cortisol chaos. It deepens inflammation and depletes your minerals.

What to do instead?

Break your fast with fiber + fat + calm. Think: steamed veggies with ghee, soaked nuts, coconut-based smoothies, or lentil soup with herbs. These soothe the gut, not shock it.

But be cautious too:

If you’ve been feeling fatigued, anxious, skipping periods, or get dizzy when standing—your body may not be ready for fasting. First, fix the rhythm. Then introduce the reset.

One thing you can do today? Check your last meal before breaking your fast. Was it calming or confusing to your gut?

Want help designing the right food rituals for your fasting window according to your health conditions then book a personalised consultation with me over WhatsApp.

, health is not a game of calories or grams. It’s a rhythm.

And when your gut hears the wrong beat, it dances in chaos.

Let’s reset that rhythm - gently, wisely, lovingly.

With realness,

Deepali Arora

Gut Health & Anti-Inflammatory Nutritionist