For many of us, choosing yogurt, coffee or fruit juice may seem like a great start to a new day. However, few know that many products that we consume regularly on an empty stomach can actually damage our digestive system, burden it, cause swelling and stinging, and lead to a host of symptoms that’ll continue to bother us throughout the day. In the following article, we’ll lay out the 10 foods that should be avoided on an empty stomach, along with 10 foods that can help you start the day in a much better way.
1. Yeasty pastries - Many people don’t digest yeast well, something which is common in a variety of pastries served at breakfast. When consumed on an empty stomach, they can irritate the stomach lining and trigger processes that lead to swelling and gas formation.
2. Sweets - The sugar found in candy increases the levels of insulin in the blood, creating a strain on the digestive system that just "woke up," as well as on the pancreas. This is a dangerous process, especially if it is regular, so if you are used to starting the day with something sweet, you should postpone this habit to a little later in the day, after the body has awakened and you’ve already eaten a nutritious breakfast.
3. Probiotic Yogurt - A yogurt rich in friendly bacteria is an integral part of the diet of many who want to maintain their health, but it is important to remember that eating food on an empty stomach further activates the salt acid from which our stomach juice is composed. In the case of yogurt, this acid "kills" most of the good bacteria in it, and therefore greatly reduces its effectiveness. Therefore, it is recommended to eat it after you’ve already had breakfast or in the evening so that you don’t miss out on its wonderful benefits.
4. Pears - If you enjoy a fruit salad on an empty stomach, avoid adding pears. Pears are rich in insoluble fiber, which can overload an empty stomach and lead to swelling, discomfort, and pain when using the bathroom.
5. Tomatoes - Tomatoes raise the levels of acidity in the stomach, and when eaten on an empty stomach may increase the risk of heartburn.
6. Green vegetables - Consumption of fresh green vegetables, when eaten on an empty stomach, can also cause heartburn, gas formation and general discomfort in the digestive system. To avoid the problem without completely stopping to consume green vegetables at your breakfast, opt for steamed vegetables over fresh.
7. Bananas – Eating bananas on an empty stomach causes a very large increase in magnesium levels. As a general rule, magnesium is an essential component that provides us with protection against atherosclerosis, reduces the risk of stroke and helps prevent high blood pressure, but a sharp jump in its levels can overload the heart.
8. Spices - Spices stimulate the activity of gastric juices in an increased manner, which can lead to a variety of diseases related to the digestive system. Therefore, when you add salt or pepper to vegetables or other dishes that you consume on an empty stomach, you should stop yourself or reduce the amount by half.
9. Cold carbonated drinks – Drinking a cold soda can cause gastric mucosal inflammation and damage the blood flow to the stomach. The result of these two symptoms is that the food you consume with the drink will take longer to digest, a process during which you may feel local discomfort and pain.
10. Citrus fruits - Citrus fruits are considered very acidic fruits, and when this acid reaches an empty stomach it can cause a burning sensation in the upper abdomen, heartburn or even inflammation of the stomach lining, called gastritis.
1. Oatmeal - Unlike foods that attack or weaken the lining of the stomach, oatmeal acts like a shell that "coats" the mucosa and protects it for several hours from acidic foods or processes that damage it. Also, bran, which is the hard outer layer of oats, helps to stimulate digestive activity and helps maintain its normal process.
2. Buckwheat - Buckwheat is effective in solving many problems related to dysfunction of the digestive system. It cleanses the intestines and helps them function properly, encourages the digestion of food consumed by us without hardening the digestive system and contributes to the treatment of bowel movement problems. Therefore, if you have a stomach ache or diarrhea, you may want to make a delicious buckwheat porridge. Since it is gluten-free, it‘s also a great solution for people with celiac.
3. Cornmeal porridge - Some of our digestive problems are due to an imbalance in the levels of bacteria in the stomach. Corn porridge can help restore and maintain this balance, which is very much needed at the beginning of the day to avoid pain, heaviness, and swelling. At the same time, it also helps maintain a sense of satiety over time, making it excellent in weight watching and on busy days.
4. Germinated grains - The process of soaking whole wheat or spelt seeds overnight until they germinate, and then grinding and cooking them for about 3 minutes in boiling water can do wonders for your digestive system. 2 tablespoons of germinated grains contain about 15 percent of the recommended daily intake of vitamin E and about 10 percent of the recommended daily intake of folic acid. In addition, germinated grains are easier to digest than those that are not, and their nutrients are absorbed and processed by the liver without over-exerting it.
5. Eggs - Many times when we eat on an empty stomach, we may consume too much food in light of our hunger. Research findings on nutrition have shown that eggs help us to not overdo it, as they lead to a sense of satiety that persists over time. Therefore, we are expected to consume fewer calories at the current and next meal, which will lead to a reduced digestive load and help maintain our health. 
6. Watermelon - If you haven’t eaten for many hours, you can break your temporary fast with a slice of cold watermelon. Watermelon is a great source of fluids, which is important to restore systems in the body after we haven’t drunk or eaten in a long time. It is also an excellent source of lycopene, an antioxidant that keeps your heart and eyes healthy.
7. Whole wheat yeast free bread - If you want to eat a piece of bread on an empty stomach, you may want to try whole wheat bread. This wheat is preferable to processed wheat, especially white wheat because it is rich in dietary fibers that cause satiety, while regulating the digestion process. It is also rich in antioxidants, minerals, and vitamins, which supplies the body with everything it takes to start the day on the right foot.
8. Nuts - Different nuts have a variety of health benefits that differ from each other, and eating a handful of nuts on an empty stomach contributes to balancing the acidity of the stomach juices. Nutmeg can accelerate digestion and relieve various digestive problems. Peanuts and chestnuts are a great source of dietary fiber, while cashews protect the body from toxins. It is recommended that you have a bag of nuts with you on days when you aren’t sure when your next meal will be, which will help your stomach function and prevent you from starving.
9. Honey - Eating honey at the beginning of the day helps awaken the various systems in the body, including the digestive system, and gives them energy. In addition, it is a food that improves the functioning of the brain and increases serotonin levels, the hormone responsible for happiness.
10. Chia seeds - These seeds are a great source of vitamins and minerals and have been found to be beneficial in helping to stabilize blood sugar and blood pressure, as well as protect against heart disease. Their contribution to the activity of the digestive system is expressed in the large amount of dietary fiber they have, which increase the volume of food that moves through the digestive system and thus helps the feeling of continuous satiety. In a 12-week study, diabetics who ate chia seeds experienced reduced hunger and better gastrointestinal activity, along with improved blood sugar levels. They can be consumed as an addition to a main course - sprinkle them over a salad or add them to a shake.
image source: gyroscopio
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