Since breakfast is the most important meal of the day, many people believe that breaking the fast is what makes a suitable breakfast. However, even though certain foods seem healthy, they shouldn’t be consumed on an empty stomach. Read on to learn which foods should be avoided and which should be eaten in the morning to jump start your day.
Don’t: High sugar fruit juices
Fruit juices are packed with refined sugar which causes sugar spikes while leaving you less satisfied during the day and prone to more cravings.
Oatmeal forms a protective coating around the lining of the stomach, which in turn protects the stomach walls against damage from hydrochloric acid. It is also loaded with fiber, which improves digestion, boosts the metabolism of vitamin nutrients, and lowers cholesterol levels.
Those suffering from acid reflux or stomach ulcers should avoid tomatoes at any cost. The reason for this is their high tannic acid content, which increases acidity in the stomach and aggravates the condition.
Eggs are super healthy and filling! You can enjoy them poached, boiled, or scrambled, it`s up to you.
Blueberries are low in calories but high in nutrients which improve blood pressure, boost metabolism, and enhance memory. They are extremely beneficial, especially when eaten for breakfast. They are also highly versatile and can be added to salad, oatmeal, or simply snacked on.
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.
Don’t: 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.
Most people snack on nuts later in the day rather than in the morning, but they are an excellent food to start the day with due to their high protein and healthy fat content. They help normalize pH levels in the stomach, which in turn lowers the risk of excess stomach acids and ulcers.
Don’t: Citrus Fruits
Eating them on an empty stomach may irritate an already inflamed lower esophagus. Although this doesn’t apply to everyone, the best would be to limit their intake in the morning.
Papaya is packed with vitamin E, vitamin C, and fiber, all of which are needed to maintain a healthy digestive system. It also releases papain, an enzyme which improves digestion and lowers the risk of colon cancer.
Don’t: 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.
Buckwheat is an excellent source of protein, vitamins, and iron and is known to stimulate digestion. It is highly versatile and it can be made into waffles and pancakes, added to smoothies, or made into buckwheat bars.
Do: 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.
Don’t: Carbonated Drinks
Both soda and sugar-free carbonated drinks should be avoided on an empty stomach as they may damage the mucous membranes, which in turn reduces the blood supply to the brain and slows down digestion.
Do: Cornmeal Porridge
Cornmeal porridge is extremely satisfying and filling food, which makes it ideal breakfast choice. It is known to remove toxic waste from the system as well as to normalize intestinal microflora.
Do: Whole Grains (no yeast)
The best time to eat whole grains is in the morning, as it gives you more time to burn off its complex and healthy carbohydrates. The most common examples include whole grain toast, whole grain waffles, and whole grain pancakes.
Blacker, B. C., Snyder, S. M., Eggett, D. L., & Parker, T. L. (2012, August 31). Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. British Journal of Nutrition, 109(09), 1670-1677. doi:10.1017/s0007114512003650
Schlaepfer, T. E. (2012, July). Faculty of 1000 evaluation for A multicenter pilot study of subcallosal cingulate area deep brain stimulation for treatment-resistant depression. F1000 – Post-publication Peer Review of the Biomedical Literature. doi:10.3410/f.724420218.793510991
Evans, H. M., Emerson, O. H., & Emerson, G. A. (2009, June 27). THE ISOLATION FROM WHEAT GERM OIL OF AN ALCOHOL, α-TOCOPHEROL, HAVING THE PROPERTIES OF VITAMIN E. Nutrition Reviews, 32(3), 80-82. doi:10.1111/j.1753-4887.1974.tb06280.x