Starting the day on the right note can set the tone for your energy levels, digestion, and overall well-being. Moreover, choosing the right foods at the right time can remarkably improve your physical well-being. However, certain foods, when consumed on an empty stomach, can cause discomfort, digestion issues, or even long-term health concerns. Here’s a list of seven such foods and why you should avoid them on an empty stomach in the morning..jpg)
Foods To Avoid On Empty Stomach
Citrus Fruits
Oranges, mosambi, grapefruits, and lemons come under the citrus fruit category that are highly acidic. Consuming them on an empty stomach can irritate the stomach lining, especially for individuals prone to acidity or gastroesophageal reflux disease (GERD). Taking these fruits over time may lead to heartburn or indigestion issues.
Coffee
Most of us kickstart our day with a hot cup of coffee to instantly boost energy levels while having it on an empty stomach increases stomach acidity. This can result in nausea, bloating, and even damage to the stomach lining over time. Additionally, it may lead to jitters or irritability due to a sudden caffeine spike.
Also Read: Detox Drink: 5 Powerful Drinks To Cleanse The System - Infographic
Spicy Foods
Spices can irritate the stomach lining and may cause digestive discomfort, leading to acidity or even stomach cramps. This is particularly problematic for individuals with sensitive digestive systems.
Carbonated Drinks
Drinking soda or fizzy beverages in the morning introduces carbon dioxide into the stomach, which can cause bloating, gas, and acid reflux. These drinks also disrupt the balance of stomach acids, impeding the digestion process.
Also Read: Diet Soda Good or Bad? Know How It Impacts Health And Potential Side Effects
Raw Vegetables
Raw vegetables are packed with dietary fiber and are difficult to digest on an empty stomach. Eating them first thing in the morning can cause bloating, gas, and stomach discomfort.
Sugary Foods
Pastries and sugary items can cause a sudden spike in blood sugar levels, followed by a crash, leaving you feeling extremely fatigued and hungry shortly after. Consuming sugar on an empty stomach can also interfere with the body’s natural insulin production and may lead to insulin resistance over time.
Bananas
Bananas are packed with a wealth of essential nutrients. However, consuming more than one banana on an empty stomach can lead to an imbalance in magnesium, iron and calcium levels in the blood, potentially causing fatigue and muscle cramps. This can eventually lead to nutrient deficiency.
How to Start Your Day Healthily
Instead of these foods, opt for a nourishing breakfast that comprises proteins, healthy fats, and fiber which can help regulate blood sugar levels, improve focus and offer a sustained source of energy throughout the day.
5 Healthy Choices To Start Your Day
Warm Water with Lemon:
Begin your day with a glass of warm water infused with a splash of lemon to flush out toxins, boost digestion and trigger metabolism.
Healthy Breakfast Options:
Include complex carbohydrates like oatmeal, whole-grain toast, or millet porridge that keep you satiated and offer a steady supply of fuel to perform your daily activities.
Proteins and Healthy Fats:
Add eggs, avocado, or a handful of nuts for essential nutrients and satiety.
Fresh Fruits:
Opt for non-acidic fruits like apples, pears, or papayas, which are gentle on the stomach and maintain weight.
Probiotic Foods:
Incorporate yogurt or fermented foods like idly, dhokla, kanji to improve gut health and support the digestion process.
Conclusion
Being mindful of what you eat on an empty stomach can greatly improve your digestive health and overall well-being. Avoiding foods that irritate the stomach or disrupt digestion and choosing balanced, nourishing options ensures you start your day with energy and vitality.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Gastrointestinal regulation of food intake
David E Cummings 1, Joost Overduin 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC1716217/
researchgate.net/publication/346005912_Reconsideration_of_eating_time_of_citrus_and_fibrous_fruits_to_assure_maximum_health_benefits_by_proper_nutrition_Empirical_vs_Theoretical
