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Does Lemon Water Break A Fast? Benefits Of Lemon Water
Updated on
- Written by Nyasha Stevens, BS
Medically reviewed by
Brittany Ferri, Ph.D.
Do you find yourself wondering what counts as “breaking your fast”? Can you chew gum? Drink coffee? Club soda? What about lemon water? These questions can be very perplexing whenever you’re pursuing a fasting protocol.
Intermittent fasting is rising in popularity as an eating pattern aimed at bolstering overall health and facilitating weight loss. The fasting method involves time-restricted eating, which confines your caloric intake to specific hours or days. You’re likely curious about what drinks are permissible during the fasting window.
Drinking water with lemon is a popular option for health-conscious individuals. Not only does it make it easier to drink water without adding a lot of sugar or artificial sweeteners, but it also has unique health benefits.
This post unravels the complexities and implications of incorporating the benefits of lemon water into your fasting routine, shedding light on its potential benefits and downsides. So, if you find yourself mulling over the question “What can you drink while intermittent fasting?,” this is a good place to start.
Let’s explore more about lemon water and how it can help you meet the goals of any intermittent fasting method.
Does Lemon Water Break A Fast?
So, does lemon water break a fast?
The answer isn’t straightforward. Lemon water contains very few calories. Consuming a minimal amount of calories won’t drastically affect your insulin levels or disrupt the metabolic benefits[1] of fasting. Therefore, if you drink lemon water in moderation, it’s unlikely to break your fast.
All About the Lemon Juice: Lemon Water Nutrition
Plain lemon water is a simple, refreshing beverage that combines plain water with freshly squeezed lemon juice. Adding lemon water to your diet introduces a pop of citrusy flavor and a wealth of vital nutrients while being super low in calories.
Here’s a more detailed look at what lemon water brings to the table:
- Low-Calorie Content: Lemon water contains very few calories, almost zero if only a few drops of lemon juice are used. This makes it an ideal choice during fasting, where keeping your calorie intake minimal is key.
- Rich in Vitamin C: Lemons are abundant in Vitamin C, an essential nutrient[2] and powerful antioxidant known for boosting the immune system. This vitamin C content carries over to lemon water, helping your immune system even while fasting.
- Hydration: As the base is plain water, lemon water contributes to your daily fluid intake, helping to maintain normal physiological functions and ensuring you stay hydrated throughout your fast.
- Dietary Fiber: Lemon juice contains a small amount of pectin, a type of dietary fiber known to aid digestion. This might help curb hunger during the fasting period.
- Minerals: Lemons have trace amounts of certain nutrients like potassium, calcium, and magnesium. You only get a little bit, but it still counts!
Lemon water is a nutritional powerhouse with numerous benefits. Even more importantly, its low-calorie content ensures that it doesn’t interfere with the calorie restrictions inherent to intermittent fasting.
Best Type of Lemon Water
While we recommend homemade plain lemon water for fasting, you might also come across store-bought lemon water or diet lemonade. Beware of added sugar lemonade, as it could disrupt your fast. Adding freshly squeezed lemon juice to plain water is a calorie-free way to enjoy lemon water. It also provides the freshest taste and the best nutrition.
Benefits of Drinking Lemon Water While Intermittent Fasting
Drinking lemon water during an intermittent fast may offer several health benefits:
Enhanced Hydration
Lemon water helps you stay hydrated during fasting, and hydration is crucial for maintaining energy levels and preventing digestive issues.
Improved Digestive Health
Lemon water could help with acid reflux and your microbiome[3], leading to more benefits from your intermittent fast.
Boosted Immune Function
There are already immune-boosting effects of fasting[4]; adding the Vitamin C from lemons makes it even better!
Assisting Weight Loss
Due to its low-calorie content and high levels of vitamin C, lemon water can be useful for those looking to lose weight through intermittent fasting. Furthermore, staying hydrated is essential for weight loss[5].
Curbing Hunger Pangs
The flavor of lemon water can help to curb hunger pangs, making the fasting period more manageable. While it doesn’t necessarily make you feel full, the flavorful nature of the drink can often help manage cravings.
Enhancing Skin Health
The vitamin C in lemon can also contribute to healthy skin. This antioxidant helps battle the damage caused by free radicals, potentially reducing wrinkles and improving overall skin texture.
Regulating Blood Sugar Levels
Though research[6] is still ongoing, some studies suggest that lemon water could help regulate blood sugar levels. This could be particularly beneficial during fasting when your glycemic response might fluctuate due to a lack of food intake.
Risks and Side Effects
While lemon water is a refreshing and beneficial beverage, especially during a fast, you must take note of the potential side effects it may cause. These primarily stem from the citric acid content in the lemons:
- Digestive Discomfort: Though it can aid digestion for many, the citric acid in lemon water might cause digestive discomfort for others, especially when consumed in large quantities. This could manifest as heartburn or stomach upset.
- Tooth Enamel Erosion: Lemon juice is acidic, and regular exposure can erode tooth enamel[7] over time, making your teeth sensitive and prone to cavities. To reduce this risk, consider drinking lemon water with a straw.
- Increased Urination: As a natural diuretic, lemons may increase urine output. This effect, combined with the hydrating nature of water, may lead you to visit the bathroom more frequently, which could be inconvenient for some.
- Skin Irritation: Some people might experience skin irritation due to an allergy or sensitivity to lemons. If you notice any skin issues after introducing lemon water to your diet, it’s best to discontinue use and consult a healthcare professional.
To mitigate these risks, consider the following:
- Moderation: As with anything, moderation is key. Drinking a daily glass or two of lemon water is likely safe for most people.
- Dental Care: Rinse your mouth with plain water after drinking lemon water and wait at least 30 minutes before brushing your teeth.
- Consult a Healthcare Professional: If you have any concerns about drinking lemon water, especially if you have a known digestive issue, it’s always best to consult a healthcare professional.
Remember, while lemon water can be a valuable part of your intermittent fasting routine, it’s important to listen to your body and respond to any signs it might be giving you.
When Should You Drink Lemon Water?
You can drink lemon water anytime during your fasting or eating window. Some people prefer to drink lemon water first thing in the morning, while others consume it throughout the day to curb hunger and stay hydrated.
Tips To Make Lemon Water Healthier
Lemon water is naturally beneficial, but there are ways to enhance its health potential even further while minimizing possible downsides. Here are some tips:
- Freshly Squeezed: Always opt for fresh lemon juice over bottled varieties, as these can contain added sugars and preservatives that might interfere with your fasting goals.
- No Sweeteners: Sugar or artificial sweeteners not only increase the calorie count but could also spike your blood sugar levels, potentially breaking your fast. Keep your lemon water pure and unsweetened.
- Straw Use: Protect your teeth from the acidic lemon juice by drinking your lemon water with a straw, reducing direct exposure to your tooth enamel.
- Optimal Temperature: Consider drinking warm lemon water, especially in the morning. It’s gentler on your stomach than cold water and can stimulate digestion.
- Add-ins: Experiment with healthy add-ins like a pinch of turmeric, a dash of cinnamon, or a slice of ginger for extra flavor and health benefits.
Additionally, here are a few simple recipes to make your lemon water even healthier and more flavorful:
- Lemon Cucumber Water: Add thin slices of cucumber to your lemon water. Cucumbers add a refreshing flavor and extra hydration.
- Lemon Ginger Water: Add freshly grated ginger to your lemon water. This could aid digestion and offer anti-inflammatory benefits.
- Lemon Mint Water: Mint leaves add a burst of freshness to your drink and could help with digestion.
- Lemon Green Tea: For an extra antioxidant boost, add a splash of lemon juice to green or herbal tea.
Following these tips and experimenting with recipes could improve your overall experience, making the journey toward health and wellness enjoyable.
Conclusion
Bottom line, lemon water is a refreshing, low-calorie beverage that could potentially enhance your intermittent fasting experience. While it’s essential to consider individual differences, most people will not break their fast by consuming lemon water. Consider seeking out the best intermittent fasting app for you, such as DoFasting (check out DoFasting reviews for more info).
Frequently Asked Questions
Lemon water, when consumed in moderation, likely won’t break your fast due to having almost zero calories.
It can enhance certain aspects of metabolic health, such as hydration and digestion, and may reduce inflammation, boost metabolism, and help your immune system due to its Vitamin C content.
Keep consumption moderate, as overconsumption may risk breaking your fast. Less than 50 calories per day while fasting.
Yes, the citric acid in lemon water can harm tooth enamel. Rinse your mouth after drinking to protect your teeth.
Use fresh lemons and pure, clean water. Avoid adding sweeteners. Using pre-squeezed lemon juice will reduce the nutritional benefits.
+ 7 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Izzah Vasim, Chaudry Nasir Majeed and DeBoer, M.D. (2022). Intermittent Fasting and Metabolic Health. [online] 14(3), pp.631–631. doi:https://doi.org/10.3390/nu14030631.
- Carr, A.C. and Maggini, S. (2017). Vitamin C and Immune Function. [online] 9(11), pp.1211–1211. doi:https://doi.org/10.3390/nu9111211.
- Frank, J., Gupta, A., Vadim Osadchiy and Mayer, E.A. (2021). Brain–Gut–Microbiome Interactions and Intermittent Fasting in Obesity. [online] 13(2), pp.584–584. doi:https://doi.org/10.3390/nu13020584.
- Miles, E.A. and Calder, P.C. (2021). Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. [online] 12. doi:https://doi.org/10.3389/fimmu.2021.712608.
- Shetty, P., A Mooventhan and Hongasandra Ramarao Nagendra (2016). Does short-term lemon honey juice fasting have effect on lipid profile and body composition in healthy individuals? [online] 7(1), pp.11–13. doi:https://doi.org/10.1016/j.jaim.2016.03.001.
- Liu, S., Lou, Y., Li, Y.-X., Zhang, J., Li, P., Yang, B. and Gu, Q. (2022). Review of phytochemical and nutritional characteristics and food applications of Citrus L. fruits. [online] 9. doi:https://doi.org/10.3389/fnut.2022.968604.
- Shivani Ramesh Maladkar, Yadav, P., Archana Nayaka Akllemallenahalli Muniraja, Uchil, G.S., George, L., Augustine, D., Rao, R.S., Patil, S., Sowmya, S.V. and Haragannavar, V.C. (2022). Erosive Effect of Acidic Beverages and Dietary Preservatives on Extracted Human Teeth—An In Vitro Analysis. [online] 16(04), pp.919–929. doi:https://doi.org/10.1055/s-0041-1742131.
Written by:
Nyasha Stevens, BS
Medically reviewed by:
Medically reviewed by:
