Foods to avoid on an empty stomach: Expert advice on common pitfalls
Morning is the time when our body is just waking up – it digests slowly, is more sensitive, and what we consume first can impact the entire day. Consequently, the question arises more often: what shouldn't be eaten on an empty stomach? What is harmful, and what only seems harmless?
Experts have no doubt – some products 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. And it's not just about heavy meals – surprisingly often, products we consider "normal" for breakfast end up on the blacklist.
What not to eat on an empty stomach? Here's a list of common culprits
Starting the day with something inappropriate can affect your well-being for a long time. Therefore, it's worth knowing what not to eat on an empty stomach – even if it sounds harmless.
- Sweets and pastries: on an empty stomach, these can cause a rapid increase in blood sugar, which can result in 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 to drink it after breakfast.
- Spicy foods: spicy spices, chilli, or garlic can strongly irritate an empty stomach, increasing the risk of acidity, indigestion, or even a burning sensation.
- Pickles and very acidic products: on an empty stomach, these can burden the digestive system and lead to bloating or nausea.
- Carbonated drinks and energy drinks: contain caffeine and sugar, and they strongly irritate the mucous membrane – especially when there's nothing in the stomach to "balance" them.
Doctor Adrian Sznajder, who runs his YouTube and Instagram channel, adds excessive citrus fruits to this list.
- Similarly to coffee, they increase acidity and can cause heartburn - we can hear in the expert's recording.
And what instead?
If you want to start your day well, choose products that are gentle on the stomach and provide long-lasting energy. Warm porridge with plant-based or cow's milk works perfectly – it's a dish that not only warms you up but also stabilises blood sugar levels. Bananas are also a good choice – easy to digest, naturally sweet, and rich in potassium, which supports the work of muscles and the 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. It's also worth reaching for wholemeal bread, which, combined 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. Such a start to the day helps avoid sudden sugar spikes, acidity, and a feeling of heaviness while providing the nutrients that the body truly needs after a night.
