THE first thing we eat in the morning is usually the meal we spend the least amount of time thinking about.
As creatures of habit, we tend to reach for the same foods at the same time and not give it a second thought until the same time the next day.
But if you knew that the first thing you eat on an empty stomach could be responsible for your wellbeing for the rest of the day – and your health for years to come – you might reconsider that first mouthful.
Top Harley Street nutritionist and author of Sunday Times best selling book The Science of Nutrition, Rhiannon Lambert says: “Overnight, your stomach is typically empty, so there’s no food to buffer stomach acid.
“This could make your stomach lining more sensitive, especially for people prone to acid reflux or gastritis (inflammation).
“Your digestive system also slows down during the night while you’re sleeping, and without any movement, digestion isn’t as stimulated.
“When you wake up, your gut motility (movement of food through the digestive system) is still getting started, which may contribute to morning stomach sensitivity.
“Not only that but the level of cortisol (the body’s natural stress hormone) in your blood, urine and saliva normally peaks in the early morning and declines throughout the day.
“This peak can influence digestion and may contribute to gastrointestinal discomfort in some individuals.”
From bloating and indigestion to low mood and obesity, here are seven foods Rhiannon says you should avoid on an empty stomach to improve your health.
1. SUGAR
As it could irritate your pancreas
SUGAR is never great news for your health.
But there are better, and worse, times to choose to consume sweet snacks.
Eating high-sugar foods on an empty stomach spikes your insulin levels much more quickly than when consumed with a stomach already full of nutritious foods.
This can very quickly increase your blood sugar levels and put unnecessary strain on the pancreas first thing in the morning, as it releases more insulin than usual to process the sudden influx of sugar.
Not only that, but when we have a sweet breakfast, we are much more likely to continue to consume sugar throughout the day as we “chase” the sugar high we achieved in the morning.
This means your pancreas is working extra hard all day.
And this is bad in the short and long term. Eating sugar on an empty stomach every day can lead to overall high blood sugar and triglyceride levels (which measures the amount of fat in your blood), which can increase your risk of diabetes, pancreatic cancer and acute pancreatitis.
To stay healthier, swap granola, pastries and jam for savoury options like eggs, avocado on toast, or low-sugar cereals like shredded wheat.
2. PROCESSED FOODS
As they can make you more hungry
STRUGGLING to control your hunger throughout the day?
If you’re constantly reaching for snacks and eating larger portions than you would like to, it could be down to the quality of what you’re eating on an empty stomach.
Processed foods like crisps, biscuits, fizzy drinks and cereal bars are often high in preservatives, additives and artificial ingredients that can be hard on the stomach because they are unnatural and difficult to digest.
They also have very minimal nutritional value, which means they are largely just calories and flavourings rather than things that your body wants and needs, especially after a long break from food.
The trouble is, when you consume these “foods” your body is getting mixed signals.
It is both struggling to digest while also not getting enough fuel for the days and hours ahead.
You might consider yourself healthy by drinking orange juice in the morning, but it’s not a great idea
Rhiannon Lambert
Instead of filling up on good food, your body wants to eat more to find the nutrients it needs, so it spikes your hunger and causes you to over-consume.
Pastries, mass-produced bread, margarine, flavoured yoghurts and energy bars usually fall into this category when bought from supermarkets.
Where possible, they should be avoided on an empty stomach – and in general – to prevent overeating and bolster long-term health.
3. COFFEE
As it can negatively impact your mood and energy levels
CAFFEINE is a strong substance that gets absorbed into the body very quickly, especially on an empty stomach.
It can have many positive impacts on our health, not to mention our energy levels – in the short-term anyway.
But consuming it before you’ve eaten anything can provide some surprising negative side effects.
Within the first hour of waking up in the morning, our melatonin levels drop – that’s the hormone that helps to regulate our sleep-wake cycle.
But this can be delayed if we have caffeine early on, particularly on an empty stomach, leaving us feeling sluggish and sleepy.
On top of this, caffeine increases the amount of the stress hormone cortisol.
This is great when you want to feel more alert and focused, but cortisol spikes in the morning can increase anxiety and stress, which can then impact your mood for the rest of the day.
Try having your morning coffee with breakfast or after eating to prevent the rapid absorption into your body.
Or if you can, save your caffeine intake for late morning to give you that boost once you are past the early morning hours.
4. DAIRY
As it can reduce physical performance
LOVE a morning workout but wondering why you’re struggling to push through that run or heavy lifting sesh?
Milk, cheese and yoghurt could be the reason your physical performance is suffering.
Eating dairy products on an empty stomach before you exercise can cause you to feel lethargic and will increase your stomach’s acid content during a workout.
This is because dairy products have a high fat content, which slows your digestion.
The more fat in a meal or snack, the longer it takes for that meal or snack to be digested and the more it impacts our physical performance.
If you love having yoghurt for breakfast, try saving it for after your morning gym session.
But if you need to eat before you head to the gym or a spin class, why not give a slice of toast or banana a go instead?
5. SPICY FOODS
As they can lead to indigestion
NO matter what time of day, spicy foods can trigger indigestion or bowel trouble.
But these tummy issues can be particularly bad if eaten on an empty stomach.
Spices can irritate the stomach lining, which is especially vulnerable when not protected by other foods.
This can lead to acid reflux, indigestion and even diarrhoea – none of which are particularly pleasant.
The increased acidity in spicy foods can also make the stomach produce more acid, which leads to heartburn – so it’s especially good to avoid these if you are pregnant.
If you love a bit of spice on your eggs in the morning, or you’re keen on a spicy breakfast burrito, try to eat something fatty first, like yoghurt, to protect your stomach.
How ultra processed is YOUR kitchen?
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is – and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
- vegetables and fruits (fresh or frozen)
- dried fruits with no added sugar, honey, or oil
- grains and legumes (chickpeas, lentils)
- meat, poultry, fish, seafood, eggs
- milk without added sugar
- plain yogurt with no added sugar
- nuts and seeds
- spices and herbs
- tea, coffee, water
Processed culinary ingredients (group 2)
- iodized salt
- salted butter
- sugar and molasses from cane or beet
- honey extracted from combs
- syrup from maple trees
- vegetable oils crushed from olives or seeds
- butter and lard from milk and pork
- starches extracted from corn and other plants
- vegetable oils with added anti-oxidants
- vinegar with added preservatives
Processed foods (group 3)
- canned vegetables, fruits, and legumes
- fruits in syrup
- salted or sugared nuts and seeds
- salted cured or smoked meats
- canned fish
- artisanal breads and cheese
Ultra-processed foods (group 4)
- pop and fruit drinks
- sweetened yogurt
- sweet or savoury packaged snacks (e.g., cookies)
- candies and cake mixes
- mass-produced packaged breads and buns
- margarines and spreads
- breakfast cereals
- cereal and energy bars
- energy drinks
- instant soups, sauces, and noodles
- poultry and fish nuggets, hot dogs
- many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes
6. CHOCOLATE
As it can wreck your sleep
A CROISSANT or pain au chocolat is a delicious morning treat.
But starting your day with anything chocolatey, or eating it on an empty stomach, can wreck your sleep.
Chocolate contains high levels of sugar, as well as some caffeine, so just like coffee and breakfast cereals, your body absorbs it quickly.
This causes a major spike in blood sugar, as well as a quick and impactful caffeine buzz.
While great for a short time, this quickly wears off, dropping off dramatically within 60 minutes or so.
And your circadian rhythm, which regulates your sleep and awake times, takes the hit.
We often experience a sudden tiredness by mid-morning, which can then impact our ability to fall asleep when it comes to bedtime.
Try swapping chocolate for a sprinkle of cinnamon on your porridge or some raisins in your granola to give you a sweet hit in the morning without the refined sugar and caffeine.
7. FRUIT JUICE
As it erodes your teeth
YOU might consider yourself healthy by drinking orange juice in the morning.
But it’s not a great idea to make drinks like this the first thing you consume.
Fruit juice is actually a processed food, meaning it has been changed from its natural state, and much of its fibre content is removed.
Unfortunately, it’s the fibre in fruit that regulates the absorption of the sugar and acid, so without it, you are really just consuming a load of sugar and acid.
This can wreak havoc on your teeth because they usually haven’t yet been cleaned so do not have the protective layer they need from toothpaste.
Your tooth enamel can very quickly erode, leading to tooth sensitivity, cavities, and decay.
I’m not saying no fruit, but stick to whole fruits rather than juice!
