What you eat first in the morning can shape your energy and set the mood for the rest of the day. So it's pretty important to start your day with something suitable to eat on an empty stomach.

After hours of overnight fasting, your body is ready to absorb nutrients in the morning, so you need to be careful about what you eat because not all foods treat your body kindly.

What to eat on an empty stomach?

Acid levels rise on an empty stomach, making your digestive system more sensitive. Whatever you eat first is absorbed quickly by the body and has a direct impact on your blood sugar level, energy, and mood. So the wrong choice can hit harder.

But to know what to and what not to eat on an empty stomach, you should first know why it is important to eat well.

• Blood sugar regulation: Sugary or processed foods can cause a sharp sugar spike and then an energy crash.
• Stomach issues: Spicy or acidic foods can damage the stomach lining and cause heartburn or pain.
• Hormone imbalance: Your cortisol is higher in the morning. Adding foods like caffeine can result in jitters or anxiety.
• Efficient Digestion: Nutritious foods improves digestion by helping run the process smoothly.
• Nutrition absoprtion: Your body absorbs nutrients better in the morning, so make sure to eat healthy.
• Energized body: Eating healthy food on a empty stomach keeps you energized throughout the day.
• Improved metabolism: Eating nutritious meals first regulate metabolism and appetite throughout the day.
• Improved mood and focus: Eat healthy to improve mental clarity and emotional balance throughout the day.

Foodstuffs to eat on an empty stomach:

• Yogurt: It provides probiotics to improve gut health and protein to boost energy.
• Banana: It is full of vitamins, minerals, fiber, and antioxidants. It digests easily and is a natural energy boost.
• Oatmeal: Oatmeal is rich in iron, vitamin B, manganese, magnesium, zinc, and selenium which keeps you full for long and stabilizes blood sugar levels in the body.
• Eggs: Undoubtedly the best breakfast food because they are rich in protein, vitamins A & B, iron, and are good for muscle growth.
• Almonds (or other nuts): They are packed with healthy fats and vitamin E that improve stamina.
• Green Leafy Vegetables: It is an energy boosting food, full of vitamins A and C, magnesium and minerals that keeps you energized for long.
• Chia Seeds: Mix a spoonful in water and drink it to get fiber and omega-3s that will aid digestion, reduce inflammation and provide energy.
• Berries: They are rich in fiber, antioxidants, and help fight inflammation, heart ailments, type 2 diabetes, and cancer.
• Whole Grain Toast: Complex carbs and fiber that digest gently and stabilize blood sugar.
• Green Tea: It is an antioxidant-rich drink to kickstart metabolism. It contains L-theanine that helps reduce anxiety. It is also a rich source of an antioxidant pigallocatechin gallate that prevents cell death and neurological disorders, like dementia.

What not to eat on an empty stomach?

Given below is a list of foods that affect your health adversely when consumed on an empty stomach. They should be avoided to stay free of stomach and other health issues.

• Pancakes
• Pastries
• Fruit Juice
• Waffles
• Muffins
• Breakfast bars
• Bacon/sausages/ham
• Biscuits and gravy

Does your breakfast contain any of the aforementioned foods? It might be time to give it/them up.

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Written by

Ruwa Javed

Edited by

Souvik Roy