It is a well-known fact that breakfast is one of the most important meals. But are you sure what makes an appropriate breakfast?
Although healthy, some foods should not be eaten on an empty stomach. The following list of foods will help you choose what food to consume and what to avoid for breakfast.
16 Foods to Eat and Avoid on an Empty Stomach
Oatmeal will create a protective layer around the stomach lining. This prevents the hydrochloric acid to damage the stomach walls. Oatmeal is also high in soluble fiber, a substance that reduces the levels of cholesterol, improves digestion, metabolizes the vital minerals, carbohydrates and proteins. Also, oatmeal will keep you satiated for longer than for example yogurt.
Avoid: High sugar, fruit juices
They are high in refined sugar that can cause a sharp increase of the blood sugar levels. This will leave you less satiated and you will crave for energy sources throughout the whole day.
Eggs are a very filling and healthy breakfast item. Whether you like your eggs scrambled, poached or boiled, they have been shown to significantly cut your daily calorie intake
If you suffer from acid reflux or stomach ulcers currently, avoiding (or largely reducing) tomatoes is a must. Tomatoes may taste great in our omelets or grilled on the side of a Sunday fry-up, but they contain very high levels of tannic acid, also increasing acidity in the stomach and worsening your reflux symptoms.
Blueberries are one of the healthiest fruits on the planet; they are low in calories, but they improve memory, improve blood pressure and circulation and improve metabolism. Their benefits are augmented when consumed for breakfast! You can put them on oatmeal, eat them in a fruit salad, or just pick at them on your own.
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.
Avoid: 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.
Avoid: Citrus Fruits
This could not apply to everyone, but the citrus fruits can irritate the inflamed lower esophagus. So, you can limit the intake of these citrus fruits, especially oranges and grapefruits on an empty stomach.
The nuts are rich in protein and healthy fats that make them an excellent food item for breakfast. If eaten on an empty stomach, they can normalize the pH levels in your stomach and thus improve the digestive health and prevent ulcers and excessive stomach acid.
Avoid: 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.
Papaya releases a powerful enzyme called papain, which is thought to aid digestion and reduce the risk of colon cancer by clearing free radicals from the digestive tract. Papaya is also very high in fiber, vitamin E, and vitamin C, all very necessary for healthy food digestion.
Opt for buckwheat, as it gently stimulates digestion. It is a great source of protein, iron, and vitamins, and is incredibly malleable, add it to smoothies, make pancakes and waffles, or make them into buckwheat bars for breakfast on the go.
Choose: 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.
Avoid: Carbonated Drinks
These types of drinks are one of the greatest causes for obesity in America. Although there are sugar-free varieties, you should not use them on an empty stomach because you can damage the mucous membrane and reduce the blood supply to the stomach. In this way, you can slow down your food digestion thus causing constipation.
Consume: Whole Grains
These types of grains possess complex carbohydrates that are important for a healthy diet and do not contain yeast. Consume them in the morning so that you burn off those carbohydrates throughout the day. You can combine them in some whole grain waffles or pancakes.
Consume: Cornmeal Porridge
Cornmeal porridge removes toxins and heavy metals from your system. It normalizes intestinal microflora and keeps you feeling full and satisfied for a long time.