Your coffee might be causing you some trouble! When you’re starving and your stomach is growling, it’s all too easy to grab the first thing that catches your eye in the kitchen. This is especially true if you’ve just rolled out of bed or had a hectic day without time for a proper meal.
We totally get it! But be careful—some foods and drinks can wreak havoc on an empty stomach, especially if your digestive system is a bit sensitive. So, let’s dive into which foods you should steer clear of when you haven’t eaten yet, along with tips to minimize any tummy troubles.
Coffee
Sorry to break it to you, coffee aficionados, but downing a cup of joe right after waking up might not be the best idea. Strong black coffee can really hit hard on an empty stomach because caffeine encourages your body to produce gastrin—a hormone that triggers stomach acid production.
This can lead to uncomfortable symptoms like bloating, nausea, and even reflux. Plus, caffeine can relax the lower esophageal sphincter (LES), which is the muscle that keeps stomach contents from backing up into your esophagus, according to Dr. Robynne Chutkan. While caffeine can cause these issues whether or not you’ve eaten, they tend to be more bothersome on an empty belly.
To keep things comfortable when you’re craving coffee, nutritionist Johanna Salazar suggests having a little high-protein or high-fat snack beforehand—think hard-boiled eggs or a spoonful of nut butter—or even mix in some full-fat coconut milk with your brew. This will help ease your stomach into accepting coffee without all those pesky side effects.
Spicy foods
Whether spicy dishes upset your stomach really depends on how accustomed you are to them says Dr. Chutkan. If you’re not used to spicy cuisine and dig in while hungry, it could lead to some GI discomfort.
Why? Spicy foods contain capsaicin which interacts with receptors in your digestive system and makes it think something harmful has entered it—prompting increased mucus production and quicker digestion in an attempt to flush it out. This reaction can result in everything from an upset tummy to loose stools and urgency.
If this sounds like something you’ve experienced before, try easing spicy foods into your diet gradually instead of diving headfirst while hungry! Until then, it’s best to avoid them on an empty stomach until your digestive system gets acclimated.
Sugary Foods
While the idea of beginning a meal with dessert might be appealing, it’s wiser to enjoy sweets at the end. Consuming sugary treats on an empty stomach can cause a rapid increase in insulin and blood sugar levels, often leading to a subsequent crash, according to Dr. Chutkan. To avoid this effect, start your meal with high-fiber foods. The fiber helps slow down sugar absorption, promoting a more gradual increase in blood sugar levels, as Dr. Chutkan points out.
According to Dr. Chutkan, consuming sugary foods on an empty stomach may lead to diarrhea. This occurs because the body draws electrolytes and fluids from the bloodstream into the intestines in an effort to manage the excess sugar concentration. Consequently, this can result in loose and watery stools, which can be quite uncomfortable.
Caffeinated Teas
Hey there! Just a heads up: caffeine isn’t the best friend of an empty stomach. It can annoy your stomach lining and ramp up acid production, which might lead to some reflux issues, according to Dr. Schopis. So, if you’re planning on sipping caffeinated teas, it’s a good idea to grab a snack first.
Black tea is usually the biggest offender since it packs more caffeine than other types. Green tea has a bit less caffeine and might cause some tummy troubles too, but not as much as black tea, says Dr. Chutkan. On the bright side, herbal teas are generally safe for an empty stomach—just make sure they’re caffeine-free!
Yogurt
Yogurt is fantastic for your gut thanks to its probiotics and lactic acid content! But here’s the catch: some people don’t handle lactic acid well, as Dr. Schopis mentions. Eating yogurt on an empty stomach might crank up your stomach acid levels and lead to some uncomfortable digestive symptoms. Plus, it could destroy some of those good probiotics in the yogurt itself! So it’s better to enjoy yogurt when you’ve got something else in your belly; that way, the lactic acid can be absorbed without causing any problems.
Carbonated Drinks
Who doesn’t love a fizzy drink? Whether it’s seltzer or soda, those bubbly beverages can be fun but may also lead to annoying GI issues like bloating and burping—especially on an empty stomach.
The carbonation creates pressure in your tummy that can cause discomfort and even trigger reflux by opening up the lower esophageal sphincter (LES), according to Dr. Chutkan. And if you’re drinking sweetened carbonated drinks? Watch out for those sugar spikes—they can give you a quick energy boost followed by a crash!
Greasy Fried Foods
Let’s talk about greasy fried foods like French fries or fried chicken; they’re delicious but tough on an empty stomach! High-fat foods take longer to digest because they hang around in your stomach longer than other foods do—which means more acid production and potential discomfort, explains Dr. Schopis.
Plus, fatty foods can mess with how well the LES works, leading to reflux issues too! A simple fix? Pair those greasy goodies with carbs like rice or bread; they act as buffers that help soak up excess acidity and may prevent any unpleasant side effects from indulging in fried treats!
Citrus Fruits and Juice
Citrus goodies like fresh grapefruit and orange juice are breakfast staples for many. However, if you often deal with digestive problems or have a sensitive stomach, it might be best to skip these treats on an empty stomach. According to Dr. Schopis, the citric acid in citrus fruits can upset your gastrointestinal lining. Plus, their acidity can loosen the lower esophageal sphincter (LES), which could lead to acid reflux issues.
Good news! You can enjoy your citrus fruits and drinks without any worries. Dr. Schopis suggests that pairing them with carbohydrates is the key. The carbs can help absorb some of the extra acid in your stomach, which might make you feel a lot more comfortable.