16 Foods to Eat and Avoid on an Empty Stomach
DO: WATERMELON
Watermelon is mostly water so it provides you with a solid amount of fluid in the morning. Due to its lycopene content, it improves heart-health and the health of your eyes.
DON’T: COFFEE OR TEA
Even though this is part of the morning ritual of many people, pairing caffeine fix with something else would be better idea. Namely, drinking tea in the morning may cause stomach discomfort and nausea while coffee on an empty stomach may aggravate the symptoms of gastritis and reflux.
DO: NUTS
Most people snack on nuts later in the day rather than in the morning, but they are an excellent food to start the day with due to their high protein and healthy fat content. They help normalize pH levels in the stomach, which in turn lowers the risk of excess stomach acids and ulcers.
DON’T: CITRUS FRUITS
Eating them on an empty stomach may irritate an already inflamed lower esophagus. Although this doesn’t apply to everyone, the best would be to limit their intake in the morning.
DO: PAPAYA
Papaya is packed with vitamin E, vitamin C, and fiber, all of which are needed to maintain a healthy digestive system. It also releases papain, an enzyme which improves digestion and lowers the risk of colon cancer.
DON’T: SHORT CRUST/PUFF PASTRY
As much tempting Danishes and Croissants seem, they are actually a no-no when it comes to breakfast. They contain yeast, bacteria which irritate the lining of the stomach and leads to flatulence.
DO: BUCKWHEAT
Buckwheat is an excellent source of protein, vitamins, and iron and is known to stimulate digestion. It is highly versatile and it can be made into waffles and pancakes, added to smoothies, or made into buckwheat bars.
DO: WHEAT GERM
As little as two tablespoons of wheat germ provides 10 percent of the recommended daily value of folic acid and 15 percent of the recommended daily value of vitamin E. Additionally, it boosts digestive function, too.
DON’T: CARBONATED DRINKS
Both soda and sugar-free carbonated drinks should be avoided on an empty stomach as they may damage the mucous membranes, which in turn reduces the blood supply to the brain and slows down digestion.
DO: CORNMEAL PORRIDGE
Cornmeal porridge is extremely satisfying and filling food, which makes it ideal breakfast choice. It is known to remove toxic waste from the system as well as to normalize intestinal microflora.
DO: WHOLE GRAINS (NO YEAST)
The best time to eat whole grains is in the morning, as it gives you more time to burn off its complex and healthy carbohydrates. The most common examples include whole grain toast, whole grain waffles, and whole grain pancakes.
Sources:
Blacker, B. C., Snyder, S. M., Eggett, D. L., & Parker, T. L. (2012, August 31). Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. British Journal of Nutrition, 109(09), 1670-1677. doi:10.1017/s0007114512003650
Krebs, H. A., & Johnson, W. A. (1950, July). The Role of Citric Acid in Intermediate Metabolism in Animal Tissues. Source Book in Chemistry, 1900–1950. doi:10.4159/harvard.9780674366701.c143
Schlaepfer, T. E. (2012, July). Faculty of 1000 evaluation for A multicenter pilot study of subcallosal cingulate area deep brain stimulation for treatment-resistant depression. F1000 – Post-publication Peer Review of the Biomedical Literature. doi:10.3410/f.724420218.793510991
Nicolosi, R., Bell, S. J., & Greensberg, I. (1999, August). Plasma lipid changes after supplementation with β-glucan fiber from yeast. The American Journal of Clinical Nutrition, 70(02), 208-212.
Evans, H. M., Emerson, O. H., & Emerson, G. A. (2009, June 27). THE ISOLATION FROM WHEAT GERM OIL OF AN ALCOHOL, α-TOCOPHEROL, HAVING THE PROPERTIES OF VITAMIN E. Nutrition Reviews, 32(3), 80-82. doi:10.1111/j.1753-4887.1974.tb06280.x