Foods to avoid on an empty stomach can be plenty. What you consume first thing in the morning determines your energy for the rest of the day.
What do you usually eat on an empty stomach? Breaking the fast is not always done properly. The ideal would be to be able to plan with time and awareness that first bite that you will consume in the day.
Thus, you must think about how it will help you obtain the energy you require for your activities. What are its benefits for the body and what contribution of vitamins and minerals it gives you. Therefore, if you are not very clear about what you should and what you should not eat on an empty stomach, read on.
9 foods to eat first thing in the morning
When you have an empty stomach it is important that you consume natural products that provide complex nutrients. Some good options are:
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Oatmeal
Oatmeal provides us with soluble fiber, which will help (according to this study by Hospital La Fuenfría in Madrid) to:
- Have better digestion.
- Reduce cholesterol levels in the blood.
- Enjoy a feeling of satiety for longer.
- Get a lining in the stomach that protects it from the actions of hydrochloric acid generated to digest food.
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Eating eggs on an empty stomach
Eggs are recommended to eat when we have an empty stomach. This food offers a very healthy source of protein.
You can consume them in tortillas, poached, scrambled or cooked, etc. However, limit fat as much as possible when preparing it.
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Blueberries
They are one of the most recommended and healthy fruits that exist. According to this study conducted by the University of Cincinnati Academic Health Center, they help improve memory. They also help control blood pressure and circulation, according to this Oklahoma State University study.
We suggest you consume them for breakfast, either in a fruit salad, with yogurt or with cereals. They’re delicious!
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Walnuts
Walnuts are rich in selenium and will help reduce stomach acidity, as stated in this research from Tongji Hospital (China). They will also level your pH, which reduces the likelihood of ulcers.
You can consume them, therefore, on an empty stomach. Remember not to exceed five a day. You can add them chopped to your breakfast cereal.
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Papaya
This fruit has an enzyme called papain that is ideal for promoting good digestion, according to the Research Center of the International Scientific Group of Preventive medicine (Austria).
In addition, it is rich in fiber and vitamins E and C, which offers protection against free radicals.
Ideally, consume a cup of papaya at least 3 times a week.
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Buckwheat
Consuming this cereal on an empty stomach is of great help for your body. This happens because buckwheat is rich in protein, iron, and vitamins.
You can incorporate it into the smoothie, make crêpes or combine it with another cereal. In France they are always eaten as a savory dish.
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Wheat germ
It is a good alternative to conventional cereals that are usually saturated with sugars and chemical preservatives. However, do not forget that you should be careful if you suffer from any kind of allergy or related intolerance.
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Whole grains without yeast
It is advisable to consume whole grains in the morning. This way we will get these complex carbohydrates to burn during the day.
You can choose from all kinds of whole grains: rice, quinoa, millet, oats, etc. With them we can also make pancakes.
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Fruits
Breakfast is the best time if you want to eat a lot of fruits. The reason is that they are digested quickly.
In addition, these foods provide their vitamins and benefits without fermenting in the stomach. Choose them to break the fast of the night.
Foods to avoid on an empty stomach
Now that you have a list of the foods that will do you good, let’s talk about which ones are the foods to avoid on an empty stomach. You will be surprised with more than one.
Tomatoes
Never consume tomatoes on an empty stomach. It is high in tannic acid that increases acidity, this University of California study suggests.
Also, tomato makes reflux symptoms worse. Therefore, it is more advisable to leave it for the rest of your meals.
Coffee or tea
Drinking tea on an empty stomach could lead to nausea and an upset stomach. Drinking coffee would tend to increase the acidity of the stomach, although it would not directly affect problems such as gastritis. This is stated in this study carried out by the Kameda Medical Center Makuhari (Japan).
If you really need to consume an infusion, choose those that minimize or avoid the aforementioned problems. For example, peppermint or chamomile.
Puff pastry
Puff pastries are usually a frequent option for breakfast. However, the truth is that it is not very convenient to ingest it in the early hours of the morning.
As they contain yeast, they can irritate the stomach and generate gas. Opt better for products made with whole grains, as we have said.
Citrus fruits
Although fruits are one of the healthiest foods, it is best to avoid citrus fruits first thing in the morning. This is because, being acidic, they can cause reflux and stomach problems, according to this study by the National Food and Nutrition Institute of Poland.
In case you want to consume citrus juices, make sure that this is not part of the daily routine. They can be more of an occasional treat.
Sodas
Carbonated drinks are one of the factors that cause obesity today. But, in addition, they can damage the mucous membranes of the stomach.
This reduces the blood supply and causes slow digestion and likely constipation. Avoid them therefore at breakfast.
Always bet on what is healthy and natural
As you can see, it is not difficult to maintain a healthy diet. Choose those foods that promote digestion. Also for those who maintain the acidity levels of the stomach within normal parameters without affecting the mucosa.
This means initial planning while we adapt to include and prepare them as the case may be. Although it is a radical change, you will see the benefits for a long time.
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