Foods to skip on an empty stomach: Protect your morning health
Morning is when our body is just waking up—it digests slowly, is more sensitive, and what we consume first can influence the entire day. This raises the question: what shouldn’t be eaten on an empty stomach? What might be harmful, and what only seems harmless?
Experts agree—some foods consumed on an empty stomach can cause unpleasant side effects, such as irritation of the stomach lining, heartburn, bloating, or sudden spikes in blood sugar. It's not just heavy meals that cause issues; surprisingly, foods we consider "normal" for breakfast often end up being problematic.
foods to avoid on an empty stomach: a list of common culprits
Starting the day with something inappropriate can affect your well-being for a long time. Therefore, it's valuable to know what not to eat on an empty stomach—even if it seems harmless.
- Sweets and pastries: consuming these on an empty stomach causes a rapid increase in blood sugar, which can lead to a sudden drop in energy, irritability, and for some, nausea.
- Coffee (especially black): Although many people can’t imagine a morning without coffee, drinking it on an empty stomach can stimulate the secretion of stomach acid and lead to heartburn, acidity, or even stomach pain. It’s best consumed after breakfast.
- Spicy foods: Spicy spices, chili, or garlic can irritate an empty stomach, increasing the risk of acidity, indigestion, or even a burning sensation.
- Pickles and very acidic products: These can burden the digestive system and lead to bloating or nausea when consumed on an empty stomach.
- Carbonated drinks and energy drinks: These contain caffeine and sugar, which strongly irritate the mucous membrane, especially when there's nothing in the stomach to "balance" them.
Doctor Adrian Sznajder, who runs a YouTube and Instagram channel, adds excessive citrus fruits to this list.
- Similarly to coffee, they increase acidity and can cause heartburn, explains the expert in one of his recordings.
What to eat instead?
If you want to start your day well, choose foods that are gentle on the stomach and provide long-lasting energy. Warm oatmeal with plant-based or cow's milk works perfectly. It not only warms you up but also stabilizes blood sugar levels. Bananas are also a good choice—easy to digest, naturally sweet, and rich in potassium, which supports the muscles and nervous system.
An excellent choice for a morning meal can also be an egg—soft-boiled or in the form of an omelette, preferably with vegetables. Consider whole-grain bread, which, when paired with light cottage cheese or avocado, creates a filling yet stomach-friendly breakfast.
For drinks, lukewarm water with lemon, chamomile or lemon balm infusions, or gentle green tea are the best options. Starting the day this way helps avoid sudden sugar spikes, acidity, and a feeling of heaviness while providing the nutrients that the body truly needs after a night's rest.
