What Is Good to Eat on an Empty Stomach in the Morning?
What Is Good to Eat on an Empty Stomach in the Morning? | Dietician’s Guide
Morning time is very important for our digestion, metabolism, and overall health. What we eat on an empty stomach can decide how energetic, fresh, and healthy we feel throughout the day.
As a dietician, I always suggest starting the day with simple, natural foods that gently wake up your digestive system.
Let’s see what is good to eat on an empty stomach, its benefits, and what to avoid.
1. Warm Water – The Best Way to Start Your Day
Drinking a glass of warm water as soon as you wake up is one of the simplest and healthiest habits.
Benefits:
lImproves digestion
lHelps flush out toxins
lPrevents constipation
lBoosts metabolism
lKeeps the body hydrated
You can add a few drops of lemon if it suits you, but plain warm water is enough.
2. Soaked Nuts – Small Quantity, Big Benefits
Soaked nuts are easy to digest and very nutritious when taken in the morning.
Best Options:
l4–5 soaked almonds
l1–2 soaked walnuts
lHalf Handful of Peanuts
l1 soaked date (optional)
Benefits:
lImproves brain health
lGives long-lasting energy
lSupports heart health
lHelps control hunger
lRich in healthy fats, protein, and minerals
Always soak nuts overnight to reduce acidity and improve absorption.
3. Fruits – Light and Refreshing
Fresh fruits are ideal for empty stomach because they are rich in fiber, vitamins, and antioxidants.
Best Fruits to Eat in the Morning:
lPapaya
lApple
lBanana (if no digestion issues)
lPomegranate
lSeasonal fruits
Benefits:
lImproves gut health
lPrevents bloating
lBoosts immunity
lKeeps you active and fresh
Eat fruits alone or after warm water. Avoid mixing fruits with heavy foods early morning.
What to Avoid on an Empty Stomach
Some foods can irritate your stomach and cause acidity if eaten first thing in the morning.
Avoid these:
lTea or coffee on empty stomach
lFried or spicy foods
lSugary biscuits or bakery items
lCold drinks
lLeftover or processed foods
These can increase acidity, bloating, and tiredness.
Simple Morning Routine (Dietician Approved)
lWake up → Drink warm water
lAfter 10–15 minutes → Eat soaked nuts
lAfter another 15 minutes → Eat fruits
lThen have your regular breakfast
This routine supports good digestion, weight management, and energy levels.
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