The foods we eat are significant to our health and well-being. However, just as important as what you eat is when you eat it, especially when eating on an empty stomach. The first meal of the day lays the foundation for digestion, metabolism, and energy levels.

In contrast to certain foods that are healthy when eaten on an empty stomach, some are a recipe for digestive distress, an inability to absorb nutrients and may have long-term health effects when eaten on an empty stomach. 

 

In this blog, we will consider the different types of foods to avoid eating on an empty stomach and discuss some potential effects from a physiological perspective.

 

Gaining insight into the properties of distinct food options allows a person to feel empowered to make the right choices to promote digestion and overall health.

FRUITS / FRUIT JUICES

Fruits are an important component of a healthy diet, but eating them on an empty stomach may not always be best. Some fruits have high levels of natural sugars, fiber, or acids that can affect digestion and metabolism in particular ways.

1. Natural sources of sugar, such as bananas, mangoes, grapes, and jackfruit, have a very high content of sugar, which can lead to a rapid elevation in blood sugar when eaten on an empty stomach. High blood sugar can be especially dangerous for those with insulin resistance or diabetes because it can lead to a rush followed by a crash, or hypoglycemic state, resulting in fatigue, irritability, and increased hunger.          

 

2.  Citrus fruits, such as oranges and pineapples, stimulate stomach acid production. This may potentially cause stomach upset, acid reflux in those with sensitive stomachs, gastritis, or GERD. Bananas may also enhance acid production in the stomach, which may cause heartburn or discomfort.

       

3.  Fruits such as watermelon and apples contain fiber and fructose, which could ferment in the gut and develop into bloating when eaten on an empty stomach.

 

4.   Fruits digest somewhat quickly; eating them on an empty stomach may give you a temporary increase in energy and then drop rapidly.

 

5.  While drinking fruit juices may be a quick alternative to eating whole fruits, fruit juices are high in natural sugars and do not provide fiber. Drinking fruit juices on an empty stomach can create a spike in blood sugars and, over time, contribute to weight gain and metabolic disruptions.

 

COFFEE   

For many individuals, consuming coffee is a key part of their morning ritual. However, drinking coffee on an empty stomach can affect things like digestion, metabolism, and general well-being, sometimes in undesirable ways. Here’s a look at some of the reasons drinking coffee on an empty stomach may not be a great idea.  

1. Coffee stimulates the production of acid in the stomach, which can irritate the stomach lining when consumed on an empty stomach. Prolonged irritation may lead to discomfort, acid reflux, and/or gastritis in anyone with a sensitive digestive system. Those with gastrointestinal issues such as acid reflux (GERD) may find their symptoms worsen to include heartburn or indigestion.

2.  Cortisol, often referred to as the "stress hormone," naturally peaks in the morning to help wake the body up. Drinking coffee on an empty stomach can further spike cortisol levels, potentially leading to increased stress, anxiety, and jitteriness. Chronic elevation of cortisol has been linked to metabolic disturbances, poor sleep, and increased fat storage, particularly around the abdomen.

3.  Coffee acts as a natural stimulant for the digestive system, promoting bowel movements. While this can be beneficial for some, it may lead to bloating, stomach discomfort, or even diarrhea in sensitive individuals. The laxative effect of coffee, combined with its acidity, can exacerbate digestive issues when consumed on an empty stomach.

RAW VEGETABLES / VEGETABLE SALAD    

Raw vegetables are packed with essential vitamins, minerals, and fiber, making them a valuable part of a healthy diet. However, consuming them on an empty stomach may not always be beneficial. Their high fiber content, acidity, and specific nutrient absorption requirements can lead to digestive discomfort and reduced nutritional benefits. Here’s why eating raw vegetables first thing in the morning may not be the best choice.

1. Raw vegetables are rich in fiber, which supports gut health and digestion. However, eating fiber-heavy foods on an empty stomach can be harsh, particularly for those with sensitive digestion. The insoluble fiber in raw vegetables may cause bloating, gas, or stomach discomfort when consumed without other foods to buffer digestion.

2.  Certain raw vegetables, such as tomatoes and bell peppers, have naturally high acidity levels. When eaten on an empty stomach, they can stimulate acid production, potentially triggering acid reflux or heartburn in individuals with gastritis, GERD, or sensitive stomachs.

3.  Cruciferous vegetables, including cabbage, broccoli, and cauliflower, contain complex carbohydrates that can ferment in the gut. This fermentation process produces gas, which may cause bloating or digestive discomfort, especially in individuals with irritable bowel syndrome (IBS) or sensitive stomachs.

4.  Fat-soluble vitamins, such as A, D, E, and K, require dietary fat for proper absorption. Eating raw vegetables without a source of healthy fats, such as olive oil, nuts, or avocado, may limit the body's ability to absorb these essential nutrients, reducing their overall benefits.

SPICY FOODS

Spicy foods are known for their bold flavors, but they are not the best option for eating first thing in the morning.

1. Spicy foods contain capsaicin, which is a compound that can irritate the stomach lining and lead to discomfort or possibly stomach pain. When you eat spicy food on an empty stomach, there are no other foods in the stomach to mitigate the spice and irritation. This reaction can lead to the following symptoms: stomach cramps, bloating, and overall digestive distress.

 

2. Capsaicin triggers gastric acid production, which helps with digestion. However, if there is excessive gastric acid produced in the absence of food in the stomach, it can damage the protective lining over time and lead to gastritis or even gastric ulcers. If someone already has acid reflux or a sensitive stomach, they may notice these symptoms are made worse.

3. Spicy foods can relax the lower esophageal sphincter, the muscle that helps keep stomach acid from coming back up into the esophagus. When the sphincter relaxes, this is called acid reflux (or heartburn), and it feels like a burning sensation in the throat. Eating spicy foods without any food in the stomach may increase these effects, especially in someone who has reflux or GERD.

4. Spicy foods can stimulate digestion, but may increase excessively. This can lead to bloating, cramping, or even diarrhea, especially if you eat spicy food on an empty stomach.

 

YOGURT

Yogurt is well known for its probiotic advantages; however, drinking it on an empty stomach may diminish its impact while leading to digestive issues for some individuals.

1. Yogurt contains probiotics, which help with digestion and promote gut health. In the morning, stomach acid levels are at their highest. Yogurt is slightly acidic, but on an empty stomach, stomach acid is increased further by yogurt consumption. This produces an acidic environment that will likely devastate a good portion of the probiotics before reaching the intestines.

2. People with lactose intolerance may feel bloated or have mild stomach upset from the consumption of yogurt.

 

HIGH STARCH FOODS – SWEET POTATOES

Starchy foods, including sweet potatoes, are high in carbohydrates that are a good source of energy and vital nutrients. However, eating them on an empty stomach can cause spikes in blood sugar levels, which may lead to some digestive discomfort. Over time, the frequent blood sugar fluctuations may contribute to insulin resistance and weight gain.

1. When consumed on an empty stomach, starchy foods can ferment inside the gut, resulting in gas and bloating.

2. As blood sugar fluctuates, it can lead to mood swings and cravings for more high-carb foods, and this cycle is one of overeating and crashing.

Becoming a little more aware of what you eat on an empty stomach can make a big difference in digestive health and your metabolism. Start the day right!