What goes inside your stomach while starting the day is something you should take care of. The first thing that you eat in the morning decided how the rest of your day will proceed. Healthy food habits improve your mood and body strength throughout the day. Along with the food choice, it is also important to take care of the right time to eat. Certain foods create a mess in our stomach and cause gut or digestive problems if consumed empty stomach, no matter how healthy they generally are.
In this blog, we will talk about what foods and supplements are good to take on an empty stomach or not.
Foods to Eat on an Empty Stomach for Better Stamina and More Energy
Yogurt
Yogurt is a great food to eat on an empty stomach, especially first thing in the morning. It’s packed with probiotics that help maintain a healthy digestive system and robust immune system. Try adding some granola or berries; it’ll give you more energy when you need it most.
Banana
Bananas are one of nature’s perfect foods, with a healthy dose of fiber, vitamins, minerals, and antioxidants. Eating a banana or two first thing in the morning will help you start your day with extra energy. The carbohydrates will also give you a boost when your blood sugar is low. In addition, bananas contain tryptophan—the amino acid that helps make serotonin
Oatmeal
Oatmeal is a top source of slow-release energy; it also helps stabilize blood sugar levels. The soluble fiber in oatmeal helps keep you full until lunchtime. A good tip is to opt for steel-cut oats, which have been minimally processed and have less sugar than their instant counterparts.
Eggs
Eggs are a great source of protein. Eggs contain more protein than any other food that naturally exists, making them a great breakfast choice for eating foods on an empty stomach. Eggs also contain iron, vitamin D, potassium, zinc, and much more, making them a powerhouse when it comes to your energy levels and your health.
Almonds
Rich in vitamin E, almonds can give you more energy to kickstart your day. Add these nuts to a salad, eat them alone, or throw them into a protein shake. You can also drink almond milk as a coffee substitute.
Green Leafy Vegetables
Vegetables have a lot of great benefits, but one of our favorites is that they can help boost energy. That’s because green leafy vegetables are loaded with magnesium. Without enough magnesium in your body, you may experience low energy levels.
etc.
- Raisins
- Papaya
- Watermelon
- Chia seeds
- Apple
- Quinoa
- Amla
- Honey with water
- Porridge
Foods to Avoid On An Empty Stomach
Citrus fruits
Although fruits are healthy to consume throughout the day, they should still be avoided on an empty stomach. It is wise to avoid eating citrus and high-fiber fruits such as oranges, pineapple, kiwi, lemon, and guava in the morning. The high fructose and fiber content can slow down the metabolism and keep your stomach unhappy the whole day.
Raw vegetables
Raw vegetables should also be avoided on an empty stomach. Vegetables are loaded with fibers which makes them difficult to digest. The difficulty in digesting can make your day uncomfortable. It can also lead to flatulence and stomach pain. Don’t binge eat a salad first thing in the morning! Instead, eat it later during the day.
Bakery items
Bakery items such as pastries, caked and pizzas might be your favorite breakfast choice. But, these foods contain yeast which can harm the stomach lining if consumed early morning on an empty stomach. It can also lead to flatulence and other gastric issues. Make sure to avoid any bakery products right after waking up.
Spicy foods
Spicy foods lead to irritated stomach lining and issues in passing stool in the morning. It is not at all a smart choice to eat any spicy food empty stomach, otherwise, it can disturb you the entire day. If you consume spicy food items on an empty stomach, your body will show symptoms of rejecting them. Chilies can cause acidic reactions and stomach cramps.
Chocolates
Sugary food items are also a big no when we talk about eating on an empty stomach. Many people start their day with a protein bar, but experts advise against eating chocolates just after waking up in the morning. Processed sugar is one of the worst food groups to eat on an empty stomach. Not just chocolates, but any high-sugar food and drink should be avoided at this time.
The best time to take vitamins and supplements for maximum absorption, according to nutritionists
You can take most vitamins at any time of the day. But your body may absorb some nutrients better if you take them with a meal containing fat. While these nutrients are found in varying amounts in food, some people need to supplement with certain vitamins to meet their nutritional requirements. Normally, most vitamins can be taken at any time of day. That said, some vitamins are better absorbed under special conditions, which is why it’s good to know how and when to take a supplement to promote optimal absorption.
- Magnesium helps with relaxation and sleep so it is best taken at dinner..
- Melatonin also induces sleep so you should take it one to two hours before bedtime.
- Vitamin C can cause indigestion, so some prefer to take it with food to alleviate nausea or constipation.
Best vitamins to take on an empty stomach
You should take water-soluble vitamins and minerals on an empty stomach as your body will more easily absorb and metabolize them. Water-soluble vitamins dissolve in water and include vitamin C and all B vitamins. You should also take these vitamins with a full glass of water to help break them down for absorption. Because these vitamins are most effective when taken on an empty stomach, it is best to take them in the morning. B vitamins, in particular, have been shown to boost energy and mood in people who are deficient in them, deficiencies in B and C vitamins, iron, and magnesium can cause fatigue, and supplementation can help.
Raw vegetables should also be avoided on an empty stomach. Vegetables are loaded with fibers which makes them difficult to This is because certain foods, especially dairy, can block the absorption of iron. Vitamin C helps your body absorb iron, so if you are taking an iron supplement, it’s best to combine that with Vitamin C.
Some types of probiotics, like ones containing Lactobacillus and Bifidobacterium, have been shown to be most effective when taken up to 30 minutes before a meal.
Best vitamins to take with a meal
Some supplements, taking them on an empty stomach can cause discomfort for some people (especially those with sensitive stomachs). Furthermore, some nutrients actually absorb better when they are taken with food.
You should take water-soluble vitamins and minerals on an empty stomach as your body will more easily absorb and metabolize them. Water-soluble vitamins dissolve in water and include vitamin C and all B vitamins. You should also take these vitamins with a full glass of water to help break them down for absorption. Because these vitamins are most effective when taken on an empty stomach, it is best to take them in the morning. B vitamins, in particular, have been shown to boost energy and mood in people
You should take fat-soluble vitamins with meals or snacks that contain fat, such as avocado, egg yolks, or olive oil, for proper absorption. Taking these vitamins with food ensures the optimal release of bile and pancreatic enzymes in the stomach that are required for the absorption of fat-soluble vitamins.
Fat-soluble vitamins include:
- Vitamin D
- Vitamin E
- Vitamin A
- Vitamin K
Any food with some fat, like hummus or a handful of nuts, can help break down these vitamins.
This is because the stomach acid produced when you eat helps your body absorb this type of calcium. Calcium citrate on the other hand can be taken with or without food, so be sure to check the label to see the kind of calcium your supplement contains.
These contain both water-soluble and fat-soluble vitamins, so take them with food to ensure the fat-soluble vitamins are absorbed.
Taking magnesium on an empty stomach has a laxative effect and may cause diarrhea.
Fish oil contains beneficial omega-3 fatty acids. One reason people avoid taking fish oil supplements is because of regurgitation or burping up the fish oil. Taking your fish oil supplement with a high-fat meal can help your body better absorb these fatty acids. It also helps cut down on regurgitation and burping.
Sample supplement schedule
Here’s a sample schedule for optimal absorption of the supplements above.
With breakfast
- Multivitamin or prenatal multivitamin/folic acid
- B vitamins
- Omega-3s
- Probiotics
With lunch
- Calcium
- Vitamin D
With dinner
- Iron
- Vitamin C
Before bed
- Fiber supplement (with a large glass of water)
By following our simple advice, you will be able to achieve a good balance between staying healthy and being able to focus on your work.
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※References
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