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16 Foods to Eat and Avoid on an Empty Stomach

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.

Choose: Oatmeal

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.

Choose: Eggs

This a potent and healthy starter of the day. Boiled, poached or scrambled eggs will provide the needed nutrients and will keep you full for a longer period. Also, they will cut down your daily calorie intake.

Avoid: Tomatoes

If you have problems with stomach ulcers or acid reflux, please avoid consuming tomatoes for breakfast. It’s the tannic acid that increases the acidity in the stomach that makes the reflux symptoms even worse.

Choose: Blueberries

Blueberries belong to the group of the world’s healthiest foods. They are low in calories, improve the blood pressure, memory, circulation and metabolism. Their benefits are even greater when consumed on an empty stomach. You can combine them with oatmeal, salad or just blueberries.

Avoid: Tea or Coffee

Most of the people practice drinking coffee or tea as a morning ritual. However, this is definitely not the best choice. Try to replace this morning caffeine intake with something else because it can increase stomach acidity and worsen the symptoms of gastritis and reflux. Tea, for example, can cause nausea and stomach discomfort.

Choose: Watermelon

For those fruit lovers, watermelon is the ideal solution. It will provide the needed amount of fluid as well as will improve the health of the heart and eyes as a result of the high levels of lycopene.

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.

Consume: Nuts

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

Although croissants and Danishes are delicious and easy breakfast meals, they contain yeast, bacteria that can irritate the stomach lining and cause flatulence. So, think twice before you choose this type of breakfast.

Consume: Papaya

It’s papain, a powerful enzyme from papaya that improves the digestion process and lowers the danger of colon cancer by removing the free radicals from the digestive system. It is rich in vitamin C, E, fiber, healthy properties that are important for healthy digestion.

Consume: Buckwheat

Buckwheat is loaded with iron, protein, vitamins and stimulates digestion. You can add it to pancakes, smoothies, waffles or some buckwheat bars for breakfast.

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: Wheat Germ

Just 2 tsps. of wheat germ a day can give 15% of vitamin E and 10% of folic acid from the recommended daily dose. This will improve the work of your digestive system.

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

It removes the heavy metals and toxins from the system. It balances the intestinal microflora and will keep you satiated for a longer period of time.


Normal levels of stomach acid will protect your stomach and will absorb the proper nutrients that are needed for the rest of the day and the overall health. This post will definitely help you how to protect your stomach and choose the foods that can help and boost your health.