Eating the right foods at the right time can be the key to feeling your best. And, starting the day or a meal with foods that are gentle on the stomach can make a world of difference in how you digest, absorb, and benefit from nutrients. Eating the wrong foods on an empty stomach, however, can lead to discomfort, bloating, or even long-term digestive issues.
We spoke to our expert, Varsha Sharma, Senior Dietitian - Sharda Hospital to share a guide on foods you should avoid on an empty stomach to support your overall wellness. Here is what she shared with us.
Foods You Should Never Eat on an Empty Stomach
1. Citrus Fruits
While citrus fruits like oranges, lemons, and grapefruits are loaded with vitamin C and antioxidants, they’re not the best choice on an empty stomach. The high acidity of these fruits can irritate the stomach lining, especially for people prone to acid reflux or gastritis.
According to a study published in the Journal of Clinical Gastroenterology, high-acid foods can increase the secretion of gastric acid, potentially leading to irritation and worsening symptoms of acid reflux and heartburn in sensitive individuals. For those with pre-existing gastric issues, it’s best to avoid acidic fruits first thing in the morning.
“As an alternative, you may try low-acid fruits like apples or bananas. They are gentler on the stomach and provide a steady source of energy,” Sharma suggested.
Also Read: 5 Fruits You Should Always Buy Frozen And Not Fresh, According to Dietitian
2. Spicy Foods
While hot and spicy foods are flavourful and can even have health benefits, they’re notorious for causing gastric discomfort when eaten on an empty stomach. Spicy foods can trigger stomach pain, irritation, and acid reflux.
A review in PubMed highlights that capsaicin, the compound responsible for the heat in chilli peppers, can delay gastric emptying; the process by which partially digested food and liquids leave the stomach and enter the duodenum for further digestion and nutrient absorption. Researchers noted that while capsaicin didn't make heartburn or indigestion last longer or feel worse entirely, it did make the peak discomfort occur sooner after eating. This suggests that capsaicin might cause intense initial sensation of heartburn, making it feel more immediate and likely to be more uncomfortable.
Hence, begin your day with bland, soothing foods like oatmeal or a smoothie made with non-citrus fruits and introduce spice into your meals later in the day.
3. Sugary Foods and Drinks
Sweet treats, including pastries, fruit juices, and even sugary cereals, can spike blood sugar levels when consumed on an empty stomach. “Without any other food to balance the sugar absorption, your blood glucose levels can skyrocket, followed by a sharp drop, leaving you feeling fatigued and irritable,” Sharma explained.
According to research published in the American Journal of Clinical Nutrition, high-sugar foods can lead to a rapid release of insulin, triggering an initial energy spike followed by a significant crash. This cycle can increase your risk for insulin resistance over time, potentially impacting your weight and overall health.
4. Raw Vegetables
Vegetables are packed with fibre and essential nutrients, but raw veggies can be tough to digest when eaten on an empty stomach. The high fibre and cellulose content in raw vegetables like carrots, broccoli, and cabbage can lead to bloating, gas, and abdominal discomfort.
Steamed or lightly cooked vegetables are easier to digest and retain most of their nutritional value as an alternative. Try a warm vegetable soup or a cooked vegetable dish if you’re craving greens in the morning.
5. Cold Carbonated Drinks
While grabbing a soda or sparkling water in the morning might seem refreshing, cold, fizzy drinks can cause digestive distress on an empty stomach. Cold temperatures can further delay digestion, increasing the likelihood of cramping and discomfort.
6. Coffee
While coffee is a go-to for many people in the morning, it’s not the best choice on an empty stomach. The caffeine in coffee stimulates acid production, which can irritate the stomach lining and lead to discomfort, especially in sensitive individuals.
If you need your coffee fix, consider pairing it with a healthy breakfast that includes protein and healthy fats to buffer the acidic effects of coffee.
A Final Word
Maintaining a healthy digestive system isn’t just about what you eat; it’s also about when you eat it. An empty stomach is sensitive to high acid, high sugar, and high fibre foods, which can disrupt digestion if eaten first thing in the morning. Opt for balanced meals that provide a mix of macronutrients to start your day, or choose gentle, non-acidic foods to keep your stomach comfortable and your digestion smooth.