Wellness  

Here are five foods to avoid on an empty stomach

By Musa Adekunle

28 February 2025   |   8:11 am

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Starting your day with the wrong foods can cause digestive problems and discomfort. Health experts have warned that eating acidic fruits, fried and spicy meals, sugary and fatty foods, junk food, and certain beverages on an empty stomach can lead to acidity, bloating, and long-term stomach issues. This warning comes after several nutritionists and medical…

Starting your day with the wrong foods can cause digestive problems and discomfort.

Health experts have warned that eating acidic fruits, fried and spicy meals, sugary and fatty foods, junk food, and certain beverages on an empty stomach can lead to acidity, bloating, and long-term stomach issues.

This warning comes after several nutritionists and medical experts highlighted the impact of poor breakfast choices on digestion and overall health.

Many Nigerians unknowingly consume foods that can trigger stomach irritation, making them more prone to gas, ulcers, and acidity-related conditions.

Why you should avoid acidic foods on an empty stomach

Many studies and reports suggest that acidic fruits like oranges, grapefruits and lemons should not be eaten first thing in the morning. These fruits contain high acid levels, which can irritate the stomach lining and increase acid production, leading to discomfort, gas, and indigestion.

When eaten on an empty stomach, these fruits can also weaken the protective layer of the stomach, increasing the risk of long-term digestive problems.

Experts advise that fruits should be consumed after eating a proper meal or paired with other foods to reduce acidity.

Coffee or cold drinks

For many people, the day starts with a hot cup of coffee, but health experts warn that drinking coffee on an empty stomach can trigger excessive acid production, leading to heartburn and irritation. The caffeine in coffee can also increase stress hormones, which may cause digestive issues.

Milk, often thought to be a soothing drink, may not be suitable for everyone when consumed on an empty stomach. Some people experience bloating or digestive discomfort from drinking milk without eating something first.

Cold beverages, including packaged juices and alcohol, should also be avoided in the morning, as they can slow digestion and negatively affect the stomach’s natural balance.

Fried and spicy foods

Starting the day with fried or spicy foods can cause bloating, heaviness, and acidity. Foods like akara, fried yam, and spicy pepper soup are harder to digest and can overstimulate acid production in the stomach.

People with pre-existing stomach issues, such as ulcers or acid reflux, are particularly at risk if they consume these foods in the morning. Health experts advise eating lighter, easily digestible meals in the morning to avoid unnecessary stomach discomfort.

Sugary and fatty foods

Sweet and fatty foods like cakes, doughnuts, pastries, and sweets might seem like a tasty way to start the day, but they provide little nutritional value. Instead, they can cause a sudden spike in blood sugar levels, leading to energy crashes and increased cravings throughout the day.

Consuming too much sugar in the morning can also interfere with digestion and contribute to weight gain over time. Experts recommend replacing sugary foods with protein-rich or fibre-filled meals to maintain balanced energy levels.

Junk food is not breakfast food

Junk food like pizza, burgers, and processed snacks are high in unhealthy fats and processed sugars, making them difficult to digest. Eating these foods first thing in the morning can slow metabolism and cause bloating.

Even eating raw salads or very cold foods on an empty stomach may lead to digestive discomfort, including gas and bloating.

The right way to start your day

Health experts recommend beginning the day with warm water, herbal tea, or light, easily digestible meals like whole grains, nuts, and fruits that are not too acidic. A balanced breakfast will keep the stomach healthy and help prevent long-term digestive issues.

By making smarter food choices, Nigerians can avoid unnecessary health problems and enjoy a more comfortable start to their day.