This article explains 20 foods to eat and avoid on an empty stomach. Make sure you read the article until the end.
What you eat first thing in the morning can shape how you feel for the rest of the day. It’s like setting the stage for your body’s performance! Good choices can perk you up, get your metabolism going, and make you feel great.
But if you go for the wrong stuff, you might feel all slow and uncomfortable. So, here are 20 foods to eat and avoid on an empty stomach to help you start your day right – what to munch on and what to steer clear of when your stomach’s empty.
Foods to Eat:
Warm Water with Lemon: According to the World Journal, warm water with lemon gives your body a morning boost by sipping on some warm water with a splash of zesty lemon juice. It’ll help wake up your metabolism and get your digestion off to a good start.
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- Oatmeal: According to GA Gaesser, and K Kratina – 2004, oatmeal is packed with fiber and good-for-your-complex carbs. That means it’ll give you lasting energy and keep those hunger pangs at bay.
- Bananas: According to K Devereaux – Women’s Sports and Fitness, bananas are full of potassium and easy-to-digest carbs, making them perfect for giving your body a quick energy boost and topping up your electrolytes.
- Eggs: With their top-notch protein, eggs are great for keeping your blood sugar levels steady and making sure those hunger pangs stay away.
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- Greek Yogurt: Creamy and satisfying, Greek yogurt is packed with protein and those friendly probiotics that keep your gut happy and healthy.
- Berries: Whether it’s strawberries, blueberries, or raspberries, these little gems are full of antioxidants and fiber according to PM Kotecha and DL Madhavi. They’ll give your immune system a boost and keep your digestion running smoothly.
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- Almonds: Grab a handful of almonds for a snack with healthy fats, protein, and fiber. They’ll help keep your blood sugar steady and fend off those pesky cravings.
- Spinach: Start your day off right by adding some leafy greens like spinach to your breakfast. It’s loaded with vitamins, minerals, and antioxidants to give your body a nutritious kick-start.
- Chia Seeds: According to the Handbook of Cereals, chia seeds contain omega-3 fatty acids, fiber, and protein.
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- Throw them into your morning smoothie or sprinkle them over yogurt for an extra boost of nutrition.
- Whole Grain Toast: Swap out your usual bread for whole grain toast to fuel your body with long-lasting energy and essential nutrients.
- Apples: Keep your tummy happy and your digestion on track with a crunchy apple. They’re full of fiber and water to keep you feeling satisfied between meals.
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- Honey: Need a quick energy fix? Reach for some honey—it’s a natural sweetener packed with antioxidants and antimicrobial properties.
- Kiwi: Add a tropical twist to your morning routine with kiwi. It’s packed with vitamin C, fiber, and enzymes to aid digestion and give your immune system a boost.
- Sweet Potatoes: Enjoy the delicious taste and benefits of sweet potatoes, which are rich in complex carbohydrates, fiber, and vitamins to keep you feeling energized and support gut health.
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- Cottage Cheese: Go for low-fat cottage cheese as a protein-packed breakfast option that’s easy on the stomach and helps maintain muscle mass.
- Flaxseeds: Sprinkle some flaxseeds on your cereal or yogurt for a dose of omega-3 fatty acids and fiber to support heart health, and digestion, and keep you feeling full.
- Green Tea: Swap your morning coffee for a cup of antioxidant-rich green tea to kickstart your metabolism, boost alertness, and support digestion and weight management.
RELATED: Add Lemon to Green Tea for an Even Healthier Drink
- Watermelon: Stay hydrated and satisfied with juicy watermelon, which is packed with vitamins A, C, and B6 and high in water content to keep you feeling refreshed.
- Plain Rice Cake: Keep it simple and easy on your stomach with plain rice cakes. Top them with nut butter or avocado for a healthy and satisfying breakfast.
- Turmeric: Add a sprinkle of turmeric to your morning routine for its anti-inflammatory properties, which support digestion, reduce inflammation, and boost immunity.
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Foods to Avoid:
- Spicy Foods: These can upset your stomach, especially when it’s empty. They might leave you feeling uncomfortable and queasy.
- Citrus Fruits: While lemon water can be refreshing, munching on acidic fruits like oranges or grapefruits on an empty stomach could give you some serious heartburn or indigestion.
- Carbonated Drinks: Those fizzy drinks might seem refreshing, but they can expand your stomach and leave you feeling bloated and uncomfortable when there’s nothing else in there.
- Coffee: If you’re a morning coffee person, be careful. Having coffee on an empty stomach can ramp up your stomach acid and leave you feeling all kinds of off.
- Sugary Foods: Skip the sugary stuff like cereals and pastries in the morning. They’ll send your blood sugar levels on a rollercoaster ride, leaving you feeling tired and sluggish later on.
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- Processed Foods: Save those processed snacks and breakfast items for later. They’re usually full of stuff your body doesn’t need, like refined carbs and unhealthy fats.
- Dairy Products: Some people find that dairy doesn’t sit well on an empty stomach. It might leave you feeling gassy or bloated, so it’s best to steer clear until later in the day.
- Raw Vegetables: Crunching on raw veggies might sound healthy, but they can be tough for your stomach to handle, especially when it’s empty. They could leave you feeling bloated and uncomfortable.
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- High-Fat Foods: Greasy or fried foods might be tasty, but they can be a bit heavy on an empty stomach. They could leave you feeling sluggish and uncomfortable, so it’s best to save them for later.
- Excessively Cold Foods: Really cold foods or drinks might shock your system when your stomach’s empty. They could slow down your digestion and leave you feeling a bit off-kilter.
A Word From GetMe Treated
When you’re deciding what to eat on an empty stomach, paying attention to your choices can boost how you feel. It’s not just about filling your belly; it’s about taking care of your digestion, energy, and general health.
Try out different foods to see what agrees with you best. Always trust your body’s signals – whether it’s hunger, feeling full, or just feeling good after a meal.
20 Foods To Eat And Avoid On An Empty Stomach FAQs
Can I drink coffee on an empty stomach?
While some people tolerate it well, coffee on an empty stomach can increase stomach acid production and may lead to digestive issues for some individuals. Enjoying your coffee with a small meal or snack is best to minimize potential discomfort.
Is it okay to eat bananas on an empty stomach?
Yes, bananas are a good choice for replenishing electrolytes and providing a quick energy boost. They’re loaded with potassium and easily digestible carbohydrates, making them a smart option for a morning snack.
Are citrus fruits safe to consume on an empty stomach?
While lemon water is beneficial, acidic fruits like oranges and grapefruits may cause acid reflux or indigestion when eaten on an empty stomach. It’s best to enjoy them as part of a balanced meal or snack.
What are some high-fiber foods that are safe to eat on an empty stomach?
Foods like oatmeal, apples, and whole-grain toast are rich in fiber and safe options for consumption on an empty stomach. They can help promote healthy digestion and keep you feeling full for longer periods.
Can I eat yogurt on an empty stomach?
Greek yogurt is a rich source of probiotics and protein, making it a great choice for promoting gut health and providing a satisfying start to your day. It’s generally safe to eat on an empty stomach, but some individuals may experience discomfort with dairy products.
What are some foods to avoid on an empty stomach?
Spicy foods, carbonated drinks, and excessively cold foods can irritate the stomach lining and lead to discomfort when consumed on an empty stomach. It’s also best to steer clear of processed foods, sugary snacks, and high-fat foods that can cause digestive issues.
Is it safe to eat raw vegetables on an empty stomach?
Raw vegetables can be difficult to digest and may cause bloating or gas, especially when eaten on an empty stomach. Enjoying them as part of a balanced meal or snack is best to minimize potential digestive discomfort.