Best Drinks to Have While Fasting (And What to Avoid)
In this article, we’ll dive into the best drinks to consume while fasting, which ones to avoid, and how your beverage choices can impact fat burning, insulin sensitivity, and gut health.
✅ Why Drinks Matter During Fasting
Fasting is more than just skipping meals—it’s a biological process where your body shifts from using glucose for fuel to burning fat (a state called ketosis), repairing cells (autophagy), and improving insulin sensitivity.
However, even small amounts of calories, sugar, or artificial sweeteners in beverages can trigger an insulin response and break your fast—derailing your progress.
That’s why understanding what to drink (and what not to) is crucial for successful intermittent fasting, OMAD, or extended fasts.
Best Drinks to Have While Fasting
1. Water (Still or Sparkling)
- Why it’s great: Water is your #1 fasting companion. It keeps you hydrated, supports detoxification, and can help control hunger.
- Tips: Try adding a slice of lemon (just a squeeze—not juice), cucumber, or mint for flavor without breaking your fast.
2. Black Coffee
- Why it’s great: Coffee contains zero calories and can suppress appetite, improve focus, and even boost fat-burning by increasing catecholamines (like adrenaline).
- Important: Avoid adding sugar, cream, or milk. Even a small splash of milk can kick you out of a fasted state.
3. Green Tea, Black Tea, Herbal Tea
- Why it’s great: These teas contain antioxidants, support digestion, and may even enhance autophagy.
- Types to choose:
- Green tea for metabolism
- Black tea for energy
- Peppermint or ginger for digestion
- Avoid: Sweetened teas or those with artificial flavors.
4. Apple Cider Vinegar (Diluted)
- Why it’s great: A teaspoon diluted in water may help with blood sugar control and digestion.
- Tip: Don’t overdo it—too much can upset your stomach or damage enamel. Always dilute (1 tsp per glass of water).
5. Electrolyte Water (No Sugar or Additives)
- Why it’s great: During longer fasts, electrolytes like sodium, potassium, and magnesium prevent fatigue, cramps, and headaches.
- Caution: Choose unsweetened, no-calorie electrolyte formulas—or make your own with sea salt and water.
6. Bone Broth (for Extended Fasts Only)
- Why it’s great: Bone broth is rich in collagen, minerals, and amino acids. It helps support gut health and can ease refeeding after long fasts.
- Note: Bone broth contains calories (~30–50 per cup) and breaks a strict fast, but may be acceptable on modified or extended fasts for healing or nutrient support.
🚫 Drinks That Break Your Fast (Avoid During Fasting Window)
1. Fruit Juices
- Why to avoid: Even “natural” juices are full of sugar and calories. A glass of orange juice can contain 20+ grams of sugar—instantly spiking insulin and breaking your fast.
2. Milk or Plant-Based Milks
- Why to avoid: Cow’s milk, almond milk, oat milk—all contain calories and carbohydrates. Even unsweetened versions can disrupt ketosis and insulin balance.
3. Sweetened Beverages (Including Diet Soda)
- Why to avoid:
- Sugary drinks (like soda, sweet tea, energy drinks) are obvious fast-breakers.
- Zero-calorie sodas or “diet” drinks contain artificial sweeteners like aspartame, sucralose, or acesulfame-K.
- These can trigger insulin release, cravings, or gut microbiome disruption—even if they don’t have calories.
- Why to avoid: Alcohol contains calories, dehydrates the body, and disrupts metabolism and liver function. It can also lower inhibitions and lead to overeating during your eating window.
5. Protein Shakes and Bulletproof Coffee
- Why to avoid: These contain fat, protein, or carbs—all of which will end your fast.
- Exception: Bulletproof coffee (with butter/MCT oil) is sometimes used in fat fasting or keto plans, but it breaks a clean fast.
What About Artificial Sweeteners?
This is where it gets tricky. Artificial sweeteners (even calorie-free ones) like sucralose, aspartame, saccharin, and even stevia can:
- Stimulate insulin in some individuals
- Disrupt your gut microbiome
- Trigger sweet cravings
- Break your fast (depending on your goal)
If your goal is:
- Autophagy, gut rest, or hormone balance → Avoid all sweeteners.
- Fat loss only → Some people can tolerate small amounts of stevia or monk fruit, but results vary.
- Healing or reducing inflammation → Stick to water, coffee, and tea only.
Best Fasting Beverages by Goal
| Goal | Best Drinks |
|---|---|
| Fat loss | Water, black coffee, green tea |
| Gut health | Herbal tea, bone broth (if extended) |
| Autophagy | Water, plain tea, black coffee |
| Mental clarity & energy | Green tea, coffee, electrolytes |
| Workout support | Water + electrolytes (during fast) |
Tips to Stay Hydrated While Fasting
- Start your day with a large glass of water and a pinch of sea salt.
- Keep a bottle of sparkling water nearby—it’s more satisfying.
- Drink warm herbal tea when hunger hits—it calms the digestive system.
- Avoid gulping too much at once. Sip steadily throughout the day.
Does lemon water break a fast?
A small squeeze of lemon in water (a few drops) is fine and won’t break a fast. However, avoid full lemon juice or adding sweeteners.
Is flavored sparkling water okay during a fast?
If it's zero-calorie and unsweetened, then yes. Always check the label—some flavored waters contain hidden sugars or artificial sweeteners.
Can I drink tea with honey while fasting?
No. Honey contains sugar and calories, so even a teaspoon will break your fast. Save it for your eating window.
Is coconut water allowed during fasting?
No. Coconut water contains natural sugars and calories. While hydrating, it breaks your fast and raises blood glucose.
What’s the best drink to suppress hunger while fasting?
Black coffee, green tea, or sparkling water. These help reduce appetite, support fat burning, and give a slight energy boost.
Conclusion: Sip Smart, Fast Better
When fasting, what you drink matters just as much as what you eat. The best beverages during a fast are zero-calorie, non-insulin-stimulating, and gut-friendly. Water, tea, and black coffee are your safest choices for staying in a fasted state.
Avoid sugary drinks, dairy, protein shakes, and anything with artificial sweeteners—especially if your goal is cellular repair, autophagy, or gut healing.
Fasting isn’t about punishment—it’s about giving your body a break. Choosing the right drinks can make fasting easier, more effective, and even enjoyable.