8 Foods to Eat and 8 Foods to Avoid on an Empty Stomach

Eating a balanced breakfast that includes protein, healthy fats and fibre helps to stabilise blood sugar levels, improve concentration and provide sustained energy throughout the morning. It is important to pay attention to what you consume on an empty stomach in the morning as our bodies have fasted overnight and need the right fuel to kick-start our metabolism and energy levels for the day ahead.

1. 8 foods to eat on an empty stomach

Warm honey lemon water

A glass of warm lemon water mixed with honey in the morning helps kick-start your metabolism and improve digestion. Contrary to popular belief that lemons contain acid that is bad for your stomach, lemon water after being digested will become alkaline, meaning it reduces the acid concentration in the body. Its alkalizing properties are very good for the body because they help rebalance the body's pH, which is often too acidic. The benefits of drinking warm lemon water mixed with honey on an empty stomach include: strengthening the immune system, aiding digestion and detoxifying the body...

Oatmeal

Oatmeal is a healthy breakfast choice on an empty stomach.

Oats are rich in protein, iron, B vitamins, manganese, antioxidants, omega-3s, potassium, magnesium, selenium and zinc, providing many additional important health benefits to the body. Oatmeal is an excellent source of fiber and helps keep you feeling full throughout the morning.

A study published on the website of the US National Institutes of Health found that people who ate oatmeal for breakfast felt much fuller and consumed fewer calories at lunch than those who ate cornflakes.

Greek Yogurt

Greek yogurt is high in protein and probiotics, which help promote gut health. Greek yogurt is a great breakfast choice because of its many health benefits and ease of preparation.

When hungry should eat eggs

Eggs are packed with protein and essential nutrients, making them a filling and nutritious breakfast option. According to Dr. Truong Hong Son, Vietnam Institute of Applied Medicine, eggs are a source of high-quality, easily digestible protein, along with essential vitamins and minerals. Eggs have a satiety index 50% higher than white bread or breakfast cereals.

Berries

Berries are low in calories and high in fiber, making them a great choice for weight control. Berries are rich in antioxidants and polyphenols, which are thought to improve digestion, boost immunity, and reduce the risk of cancer.

Almond

Almonds are a source of healthy fats, protein and fiber, making them a satisfying snack when hungry.

Dr. Tran Thi Bich Nga, former Lecturer in Nutrition, Hanoi Medical University:

Nuts such as almonds, cashews, walnuts, macadamia nuts, chestnuts, sunflower seeds... contain lots of protein, fiber and healthy fats. Healthy fats have anti-inflammatory effects and protect the body's cell membranes, helping to improve blood sugar control and reduce the risk of heart disease.

Chia seeds

Chia seeds are a great source of omega-3 fatty acids and fiber, making them a nutritious addition to your morning routine.

Green tea

Green tea is rich in antioxidants and helps boost metabolism and burn fat. Caffeine and other bioactive compounds in green tea such as amino acid, L-theanine help boost energy to help you start your day on the right foot.

2. 8 foods to avoid on an empty stomach

It is best to avoid certain foods on an empty stomach as they can cause digestive problems, bloating or discomfort. For example, acidic foods can irritate the stomach lining when consumed on an empty stomach. Here are some foods to avoid in the morning.

Citrus fruit

Citrus fruits can irritate the stomach if eaten on an empty stomach. According to Associate Professor, Dr. Nguyen Thi Lam - former deputy director of the National Institute of Nutrition, when the stomach is empty and rumbling with hunger, you should absolutely not eat sour foods. Sour fruits contain a large amount of acid, so if eaten on an empty stomach, they can cause heartburn, increasing the risk of stomach ulcers, so this is the first group of foods that should not be eaten on an empty stomach.

Coffee

Coffee contains a number of nutrients and is high in antioxidants. However, drinking coffee on an empty stomach can increase stomach acid production and cause discomfort for some people. Therefore, it is not advisable to drink coffee on an empty stomach. Eat a light meal before drinking coffee and do not drink coffee that is too strong.

Spicy food

Eating too much spicy food on an empty stomach will affect your stomach.

Spicy foods can irritate the lining of your stomach and lead to acid reflux or indigestion. Spicy foods are dehydrating, which can make your skin feel rough, and the spicy compounds can also irritate your skin, making it more prone to breakouts.

Carbonated drinks

Carbonated drinks can cause bloating and gas, especially when consumed on an empty stomach.

Sugary foods

Sugary foods can cause blood sugar levels to spike, leading to crashes later in the day.

Fried food

Fried foods are high in unhealthy fats and can be difficult to digest on an empty stomach.

Processed foods

Processed foods are often loaded with preservatives, additives, and artificial ingredients that can upset your stomach.

Dairy products

Dairy products can be difficult for some people to digest, especially on an empty stomach. Drinking milk only for breakfast will not provide the body with all the energy it needs for the day. In addition, drinking milk on an empty stomach will increase blood sugar and easily cause indigestion or diarrhea. According to nutritionists, you should only drink milk after breakfast and should eat starchy foods before drinking milk.

It is also important to listen to your body and pay attention to how certain foods you consume on an empty stomach make you feel. Experiment with different options and find what works best for your body and energy levels.

Source: https://giadinh.suckhoedoisong.vn/8-thuc-pham-nen-an-va-8-thuc-pham-nen-tranh-khi-bung-doi-172240229144036547.htm