Starting your day with a healthy breakfast is essential for maintaining energy levels and promoting good digestion. However, some foods and drinks can have adverse effects when consumed on an empty stomach. Eating or drinking certain items first thing in the morning can irritate your digestive system, cause discomfort, and negatively impact your overall health.

We’ll take a look at 5 foods and drinks you should avoid on an empty stomach:-

1. Citrus Fruits and Juices

Why You Should Avoid Them: Citrus fruits such as oranges, lemons, and grapefruits, as well as citrus juices, are highly acidic. While they’re rich in Vitamin C and beneficial for the immune system, consuming them on an empty stomach can increase the acidity in your stomach, potentially causing acid reflux or heartburn. The stomach lining is more vulnerable in the morning, and the acidity from citrus can irritate it, leading to discomfort.

What to Do Instead: If you love citrus, try having them after a meal or pair them with something alkaline like yoghurt or oatmeal to balance the acidity. This will help prevent any irritation and still allow you to enjoy their benefits.

2. Coffee

Why You Should Avoid It: Coffee is a popular morning beverage, but consuming it on an empty stomach can cause several digestive issues. Coffee stimulates acid production in the stomach, and when there’s no food in the stomach to absorb the acid, it can lead to irritation, acidity, and even gastritis. Additionally, the caffeine in coffee increases cortisol (the stress hormone), which can cause feelings of anxiety or jitteriness on an empty stomach.

What to Do Instead: If you need a caffeine fix, opt for a cup of coffee after you’ve had a light meal or snack. Pair it with something like whole-grain toast, oatmeal, or a smoothie to minimize the risk of acidity and digestive discomfort.

3. Spicy Foods

Why You Should Avoid Them: Spicy foods may be tempting, but consuming them on an empty stomach can cause unnecessary irritation. Foods that are high in chili or other spices can trigger an inflammatory response in the stomach lining, leading to discomfort, heartburn, or indigestion. When your stomach is empty, the acid levels are higher, and the spices can exacerbate this, leading to an upset stomach.

What to Do Instead: If you’re a fan of spicy foods, save them for later in the day when your stomach is already filled with food, which can help neutralize the irritation. Start your day with a gentle, bland meal to ensure smooth digestion.

4. Sugary Foods and Drinks

Why You Should Avoid Them: Sugary foods and drinks, such as pastries, doughnuts, or sugary cereals, may give you a quick energy boost, but they can also lead to blood sugar spikes. When consumed on an empty stomach, these sugary treats can cause a rapid increase in blood glucose levels followed by a crash, leaving you feeling fatigued and irritable. Additionally, sugary foods can cause bloating and indigestion when not properly balanced with fiber or protein.

What to Do Instead: Instead of reaching for sugary foods, choose a balanced breakfast with protein and fiber, such as eggs, whole grains, or a smoothie with vegetables and fruits. These foods will provide sustained energy and keep your blood sugar levels stable throughout the morning.

5. Dairy Products

Why You Should Avoid Them: Dairy products like milk, yoghurt, and cheese can be difficult to digest for some people, especially on an empty stomach. Consuming dairy on an empty stomach may lead to bloating, gas, and discomfort due to lactose intolerance, which is more noticeable when your digestive system hasn’t been activated by food. Additionally, milk and yoghurt are acidic, and they can upset your stomach lining if consumed without other foods to balance them out.

What to Do Instead: If you’re sensitive to dairy, opt for non-dairy alternatives such as almond or oat milk. If you prefer dairy, pair it with a high-fiber food like whole-grain toast or fruit to ease digestion and minimize discomfort.

Starting your day with a healthy, balanced meal is essential for good digestion and overall health. While it’s tempting to reach for a cup of coffee or a citrus fruit as soon as you wake up, it’s important to remember that some foods and drinks can be harsh on an empty stomach, leading to digestive issues like acid reflux, bloating, or discomfort. 

To improve digestion and overall well-being, avoid foods and drinks that are overly acidic, sugary, or spicy first thing in the morning. Instead, choose gentle, nourishing options like whole grains, fruits with lower acidity, and protein-rich foods that will support your body and mind throughout the day.

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)