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What you eat on an empty stomach can set the tone for your entire day, and some foods can do more harm than good. While certain meals give you energy and boost digestion, others can irritate your stomach or disrupt your metabolism.
Some of these foods might feel like an easy option but can lead to discomfort or even long-term digestive issues. Choosing the right foods in the morning is key to keeping your gut happy and your body fueled.
The Real Simple publicationstates that coffee can be difficult to digest on an empty stomach due to the caffeine, which promotes the release of gastrin, the hormone that secretes stomach acid. This is believed to lead to reflux symptoms such as bloating, nausea, and regurgitation. It is also stated that caffeine opens up the lower oesophagal sphincter (LES), causing stomach contents to travel back into the oesophagus, further contributing to reflux.
To avoid stomach issues, it is recommended to have a small high-protein or high-fat snack before drinking coffee. Drinking water in the morning can also help reduce discomfort.
The above source continues to warn that spicy foods can irritate the stomach lining if not used to them, as capsaicin binds to gastrointestinal tract receptors, causing excessive digestion and upset stomach.
According to HealthShots, citrus fruits, such as guava and oranges, can increase gut acid production, risk gastritis and ulcers, and slow digestion on an empty stomach. The same as fruit juice, it is said to also put extra strain on the pancreas and liver.
Research shows that juice extractors lose healthy fibre, leading to increased blood sugar spikes, diabetes, and high cholesterol. “Consuming fermented milk products such as yoghurt on an empty stomach makes the lactic acid bacteria present in the yoghurt, ineffective due to high acidic levels of the stomach. Moreover, due to the high acidic levels, the stomach produces hydrochloric acid, which leads to acidity.”
The above source further mentions that raw vegetables, like tomatoes, can cause flatulence and abdominal pain due to their high fibre content, potentially irritating when they come into contact with stomach gastric juices.
Also see: Here’s how applying mindfulness when cooking can benefit you
