When you’re hungry and have a big appetite, you might be tempted to grab the first thing you see in the kitchen. This is especially likely to happen when you just woke up or had a busy day and simply couldn’t find time to eat. We’ve been there too!
However, some foods (and drinks) can impair your hunger, especially if you have a sensitive digestive tract. To stay safe, learn about foods to avoid on an empty stomach and how to reduce digestive problems when eating them.
- Dr. Robin ChutkanMD, FASGE, Gastroenterologist, Author Got Bliss and microbiome solutionand host of The Gutbliss Podcast.
- Johanna SalazarMS, RDN, is a registered dietitian nutritionist and founder of Healing Nutrition.
- Dr. Michael ChopisM.D. is a gastroenterologist at Manhattan Gastroenterology.
coffee
Sorry, coffee lovers, but it’s best to avoid chugging java right after you wake up. Coffee, especially strong black coffee, can be harsh on an empty stomach. This is because the caffeine contained in coffee (and coffee in general) gastrin release—A hormone that secretes stomach acid. This effect can cause reflux symptoms such as bloating, nausea, and regurgitation.
“Caffeine also lower esophageal sphincter (LES), or the muscular valve between the esophagus and the stomach,” says Robynne Chutkan, MD, FASGE. This can cause stomach contents (including stomach acid) to flow back into the esophagus, causing further reflux.
It’s worth noting, according to Dr. Chutkan, that caffeine can have these effects regardless of whether your stomach is empty or not. But if you haven’t eaten anything, the side effects can be even more frustrating. To avoid stomach problems, Joanna Salazar, MS, RDN, recommends eating a small, high-protein or high-fat snack before drinking coffee. Examples include hard-boiled eggs, a few tablespoons of nut butter, and a little full-fat coconut milk in your coffee. This “makes it easier for your stomach to tolerate coffee; [reduce the uncomfortable] It’s a side effect,” Salazar said.
spicy food
“The idea that spicy foods irritate the stomach lining depends on whether you’re used to eating such foods,” says Dr. Chutkan. Therefore, if people who don’t usually eat spicy food eat spicy food on an empty stomach, it may cause gastrointestinal problems.
Here’s why: “Most spicy foods contain a chemical called capsaicin. [which] It binds to receptors in the gastrointestinal tract,” explains gastroenterologist Dr. Michael Chopis. This causes the body to think that something harmful has entered the gastrointestinal tract, which increases mucus production and speeds up digestion to remove the material. This can lead to moments of excessive digestion, along with “an upset stomach, loose stools, urgency, and diarrhea,” Chopis added.
If this sounds familiar, slowly add spicy foods to your diet. In the meantime, do not eat on an empty stomach or until your digestive tract gets used to the heat.
sweet foods
Although it may be tempting to start your meal with dessert, it’s best to save the sweets for later. “Eating sweet foods on an empty stomach can lead to a rapid rise in insulin and blood sugar levels, often followed by a ‘crash,'” explains Dr. Chutkan. To prevent this, start by eating foods high in fiber. Dietary fiber slows the absorption of sugar, thereby slowing the rise in blood sugar levels, Dr. Chutkan points out.
“Eating sweet foods on an empty stomach can also cause diarrhea,” says Dr. Chutkan. This occurs when electrolytes and fluids are drawn from the bloodstream into the intestines. This is your digestive tract’s attempt to balance high levels of sugar, she explains. The result is loose, watery bowel movements, which can be very uncomfortable.
caffeinated tea
ICYMI, caffeine is bad news on an empty stomach. It can irritate the stomach lining and increase stomach acid production, which can lead to reflux symptoms, Dr. Chopis notes. As a result, caffeinated tea can cause digestive problems, so it’s worth having a snack before brewing a cup.
The most common culprit is black tea, which tends to contain more caffeine than other varieties. Green tea, which has a slightly lower caffeine content, can also cause gastrointestinal symptoms to a lesser extent, Dr. Chutkan said. How about herbal tea? As long as it doesn’t contain caffeine, it probably won’t make you feel confused on an empty stomach.
yogurt
Yogurt is great for your gut because it’s rich in probiotics and lactic acid bacteria. The only prey? Dr. Chopis says some people are more sensitive to lactic acid. In this case, eating yogurt on an empty stomach can increase the production of stomach acid, which can lead to symptoms of gastroenteritis. This can destroy some of the beneficial probiotics in the yogurt itself, Dr. Chopis shares.
“It’s better to eat yogurt when you’re full, so [lactic] “The acid is absorbed and does not destroy some of the beneficial ingredients,” he added.
carbonated drinks
Sparkling beverages like seltzer, soda, and seltzer water are fun to drink. However, they are known to cause unpleasant digestive symptoms such as belching and bloating, especially when there is no food in the stomach. “The carbon dioxide bubbles out of it. [drink’s] Carbonic acid can put a lot of pressure on your stomach, causing discomfort and belching,” explains Dr. Chutkan. “Carbonic acid also opens up the LES and can cause reflux symptoms.”
“Another thing to be careful about is the amount of sugar. [sweetened] “Carbonated drinks can cause a spike in sugar,” Salazar added. Like sweet foods, drinking sugary drinks on an empty stomach can cause your blood sugar levels to spike, which can lead to a drop in energy.
greasy fried food
Greasy, fried foods (french fries, onion rings, fried chicken, etc.) are very high in fat and can add up to a lot on an empty stomach. First, fatty foods take longer to digest. “[This means] It stays in the stomach for a long time, causing more acid to be produced,” explains Dr. Chopis. This can cause stomach pain, discomfort, and overall gastrointestinal upset. High-fat foods also reduce the ability of the LES to contract, creating gaps that can lead to acid reflux, Dr. Chopis notes.
“To reduce [these] You can take advantage of that effect by combining fatty foods with carbohydrates such as rice, bread, and potatoes, as well as other starchy vegetables that act like buffering agents,” Dr. Chopis added. . These foods work by absorbing excess acidity, which may prevent digestive system-related side effects that can be caused by eating greasy, fried foods.
citrus and juice
From fresh grapefruit to orange juice, citrus products are classic breakfast items. However, if you have a history of digestive disorders or have a very sensitive stomach, you may want to avoid these foods when your stomach is empty. “Citrus fruits contain citric acid, which can irritate the lining of your gastrointestinal tract,” says Dr. Chopis. The acidity of citrus fruits also relieves acid reflux, which can cause acid reflux.
Fortunately, with the right approach, you can also get your hands on citrus fruits and eat them. The trick, says Dr. Chopis, is to consume citrus fruits and drinks that contain carbohydrates. Carbohydrates can help absorb excess acid in your stomach, which may relieve unpleasant symptoms.
