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While we all know what a good breakfast should include, are you aware of the foods to avoid on an empty stomach?
Spicy dishes can lead to bloating or even gastritis in some individuals. (Representative Image; Photo credits: X)
Breakfast is the fuel your body needs to power through the day. So, what you eat first thing in the morning matters a lot. While we all know what a good breakfast should include, are you aware of the foods to avoid on an empty stomach? Certain foods can wreak havoc on your digestive system, causing discomfort like indigestion, bloating, and acid reflux. The key to a great morning meal is balance – a mix of protein, healthy fats, and fibre to keep you energised and focused.
So, before you dive into your breakfast routine, here’s a list of foods to steer clear of first thing in the morning:
Processed and fried foods
Burgers, chips, and packaged snacks should be avoided on an empty stomach. These foods are high in unhealthy fats, refined carbohydrates, and artificial additives. Consuming them can lead to discomfort, bloating, and a feeling of heaviness.
Coffee
Are you someone who drinks coffee first thing in the morning? If so, this is for you. While coffee may feel energising, it is acidic and contains caffeine, which can trigger the production of stomach acids. Drinking coffee on an empty stomach can upset your stomach and increase acid levels, causing irritation and potentially leading to troublesome digestive conditions.
Citrus fruits
Citrus fruits such as lemons, oranges, grapefruits, and limes are highly acidic. Consuming them on an empty stomach can increase stomach acid production, which may lead to heartburn, gastritis, acid reflux, and indigestion. Additionally, the high fibre and fructose content in these fruits can slow down your digestive system. If you enjoy citrus fruits, try consuming them with carbohydrates to help soak up the excess acid in your stomach, potentially easing any discomfort.
Carbonated drinks
Another thing to avoid on an empty stomach is carbonated drinks. When you consume fizzy drinks like sodas and sparkling water first thing in the morning, the carbon dioxide gas can expand in your stomach, causing discomfort and burping. Furthermore, the sugar content in sweetened carbonated drinks can cause sugar spikes and rapid increases in your blood sugar levels, potentially leading to an energy crash.
Sugary foods
If you have a sweet tooth and often eat sugary foods like sweets, pastries, and sweetened beverages on an empty stomach, you may experience a rapid spike in insulin and blood sugar levels, which often results in an energy ‘crash’ soon after. Additionally, sugary foods can cause diarrhoea as they draw electrolytes and fluids from the bloodstream into your gut to balance the high concentration of sugar.
Dairy products
It is generally not recommended to consume dairy products like milk, cheese, and yoghurt on an empty stomach. Dairy contains lactose, which can be difficult for some individuals to digest. When dairy products are consumed first thing in the morning, the lactose may not be properly broken down and absorbed, leading to digestive discomfort, including gas, bloating, and diarrhoea. Additionally, dairy products are rich in fat, which can slow down digestion and cause further discomfort.
Spicy foods
You should avoid eating spicy foods on an empty stomach. Spicy dishes can lead to bloating or even gastritis in some individuals. Most spicy foods contain a compound called capsaicin, which binds to receptors in your gastrointestinal tract, causing your body to increase mucus production and speed up digestion. This can trigger excessive digestive activity, resulting in an upset stomach, loose stools, and diarrhoea.
Alcohol
Lastly, consuming alcohol on an empty stomach allows it to be absorbed quickly into the bloodstream, which can lead to rapid intoxication. This impairs judgment and increases the risk of alcohol-related accidents or injuries.
To ensure a healthy start to your day, aim for a balanced breakfast that includes fat-rich foods like nuts, avocado, ghee, or seeds, as well as protein-rich items. This combination will help provide steady energy and support a balanced metabolism.