2023-08-02 22:34:30
Breakfast is important to get your day off to a good start – but what you eat is what counts. While some foods are easy to digest and boost metabolism, others can upset the stomach and lead to digestive issues like bloating and constipation. Find out here with which foods you can start the day perfectly and which ones you should eat during the course of the day.
In the video: Should you drink coffee on an empty stomach?
Eating on an empty stomach: what does the stomach tolerate well?
Many nutrition experts say that breakfast is the most important meal of the day is. Because in the morning our body needs a lot of vital substances to start the day well. But did you know that what foods you eat on an empty stomach also matters? We show you seven foods that have a positive effect on your body and do not irritate your stomach, as well as seven foods that you should rather avoid.
oatmeal
Oatmeal is a great choice for an empty breakfast. You are rich in fiber and provide for one long-lasting satiety. Oatmeal also contains complex carbohydrates that stabilize blood sugar levels and provide energy.
But watch out: A porridge can quickly become a Calorie bomb become. In our article “9 oatmeal mistakes” we tell you what to look out for when preparing oatmeal if you want to lose weight.
You will also find five delicious recipes with oatmeal to lose weight.
Whole grain bread
Whole wheat bread is another great option for a nutritious breakfast. It contains fiber, vitamins and mineralsthat give your body a good start to the day. Wholemeal bread keeps you full longer than white bread and helps prevent cravings.
And so you can even make your healthy wholemeal bread yourself.
nuts
Nuts are a real nutrient bomb and are ideal as a snack on an empty stomach. they contain healthy fats, proteins and fiber, which satisfy hunger and soothe the stomach. They also promote healthy digestion and bind excess gastric acid. This is especially beneficial if you have heartburn.
So it’s no wonder that you can also lose weight with almonds. Or you eat, for example, walnuts with Greek yoghurt.
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Eggs are an excellent source of protein and provide important nutrients such as B vitamins, vitamin A, vitamin D, E and K as well as calcium, phosphorus, iron, sodium and potassium. A boiled egg or an omelette for breakfast is easy on the stomach and provides long-lasting energy.
By the way: did you know that you can also eat eggshells? Because they contain important nutrients. You can read more about this in our article on eggshells.
watermelon
A watermelon is over 90 percent water and is a refreshing choice for summer breakfast. It also provides vitamins and antioxidants that support the immune system. Watermelons are also great for losing weight. For the vitality boost in the morning: Enjoy several slices of watermelon or prepare a watermelon smoothie to hydrate your body after sleep and start the day healthy. We also have another seven recipes for losing weight with watermelon – and even a delicious watermelon and feta salad.
Start your day with this fruity smoothie
blueberries
Blueberries are among the healthiest foods because they are rich in antioxidants and contain many vitamins and minerals. They have an anti-inflammatory effect and support the digestive process. Add them to your porridge or mix up a superfood smoothie with blueberries and other berries if desired, along with spinach, chia seeds, and a green powder like barley grass or wheatgrass to be easy on your stomach and reap the health benefits.
Here are some examples of recipes with blueberries: blueberry pancakes, blueberry protein waffles with yoghurt and of course you can add them to any Bircher muesli or bowl with banana and granola.
Honig
Honey isn’t just a delicious sweetener. Thanks to his antibiotic and antibacterial properties Honey can help prevent infections, flu, and colds. Taking warm water with honey on an empty stomach is an excellent way to boost the immune system and prevent a variety of diseases. Its antibacterial properties also benefit the stomach. By consuming a spoonful of honey on an empty stomach, you can help fight off viruses in the digestive tract, prevent fungal infections, and ward off possible intestinal diseases. In particular Sighing has been shown to be helpful in gastrointestinal disorders. Honey also provides your body with strength and energy for the day.
You can eat well on an empty stomach: wholemeal bread and honey. © babsi_w – stock.adobe.com
Eating on an empty stomach: Foods that are best avoided on an empty stomach
While the following foods are not unhealthy or “bad,” on an empty stomach they can cause gas and other bloating indigestion to lead. It is therefore better to avoid them and first eat the foods suggested above before you reach for yeast pastries, raw vegetables and the like – especially if you have a sensitive stomach.
Hefegebäck
Yeast baked goods, such as croissants or sweet rolls, may be tempting, but they can cause digestive problems on an empty stomach. The high sugar content as well as the yeast and refined flour burden the stomach and cause in many gas. In addition, the pastry has hardly any nutrients.
By the way, there are some sugar substitutes for sugar, as well as flour alternatives for white flour.
sweets
When you eat sweets on an empty stomach, it causes blood sugar levels to rise rapidly, followed by a rapid fall. The result is food cravings and lack of energy. The insulin levels increases also increases the risk of diabetes. It’s better to consume sweets (or healthier snacks) as an occasional treat after a balanced meal.
yogurt
Die lactic acid bacteria, which are contained in yoghurt or kefir, help to build up a healthy intestinal flora. That’s why many consider breakfast with yoghurt to be a particularly healthy option. However, it is not advisable to eat yogurt on an empty stomach. The aggressive gastric acid in an empty stomach can kill the sensitive lactic acid bacteria before they can reach the intestines and take effect there. It is best to neutralize stomach acid with nuts or oatmeal beforehand.
pears
Although pears are high in fiber and nutrients, they are not best eaten on an empty stomach. The raw fibers in pears can namely the sensitive irritate mucous membranes and irritating, which is why they are not ideal for consumption on an empty stomach. It is better to enjoy pears with a meal or as a snack between meals.
bananas
Although bananas are rich in valuable nutrients, they are also a high-calorie fruit. Ripe bananas, in particular, provide readily available carbohydrates, which, like eating sweets, lead to a rapid increase in blood sugar levels – especially when consumed on an empty stomach. This can be unwanted food cravings result in the course of the day.
Raw vegetables
Although raw vegetables are healthy, it can be eaten on an empty stomach stodgy be. Contains tomatoes and cucumbers acids, which can irritate the stomach and cause heartburn, bloating, and even stomach pain if eaten on an empty stomach. Experts recommend consuming them with other foods for easier digestion.
citrus fruits
Citrus fruits like oranges, grapefruits and lemons are high in vitamin C, but ye high acidity irritates the sensitive stomach lining and can cause heartburn. Lemon water in the morning is healthy and stimulates fat burning, but it can cause irritation if you have a sensitive stomach. It is better to eat citrus fruits with or after a meal to minimize the negative effects on the stomach.
Eating sweet yeast pastries right after getting up can put a strain on your stomach. © Adobe Stock
Our tip in the morning: Warm water with honey and ginger
A simple and effective tip to start the day off right is a cup of warm water with a teaspoon of honey and some fresh ginger. Warm water promotes digestion and boosts metabolism. Honey has a calming effect on the stomach and also aids in digestion. Ginger has anti-inflammatory properties and even reduces nausea (which is why a glass of ginger tea or ginger water in the morning is also highly recommended). Together they form a soothing combination that settles the stomach and gently prepares the body for the day. Drink this blend in the morning on an empty stomach, about 30 minutes before breakfast for best results.
Conclusion: listen to your gut feeling
It is important to emphasize that each person is individual and reacts differently to food. Experiment with different foods and see how your body reacts to them. Watch for signs of intolerance, digestive issues, or discomfort. Best introduce food diaryto record which foods are good for your stomach and which ones you should avoid. If you have chronic stomach problems or intolerances, consult a healthcare professional for individual advice.
Also interesting: lose weight with the baby porridge diet
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