3 common foods that may disrupt gut health on an empty stomach

What we eat or drink the moment we get up can affect how our digestive system reacts for the remainder of the day. The stomach is highly sensitive in morning because the lining of the stomach is fragile and stomach acids are already in action naturally. Choosing the wrong foods when one wakes up can lead to acidity, bloating, and even lifelong digestive problems. While some morning staples are nutritious, they might not be the best option when the stomach is empty. Let's take a look at three foods to skip in the morning and why.

Dr. Shubham Vatsya, Sr. consultant-gastroenterologist, highlights these top 3 foods that can disrupt our gut health if consumed on an empty stomach in the morning.

Citrus fruits

Citrus fruits might be rich in vitamin C, which is known for its numerous health benefits, fruits like oranges, grapefruits, and lemons are renowned for their high antioxidant content. They boost immunity, combat free radicals, and maintain skin health. But eating them on an empty stomach may cause more harm than good. The intense natural acidity of the citrus is sure to irritate the lining of the stomach and lead to heartburn and acid reflux, directly affecting our gut lining. In acid sensitive and gastritis patients, the pain could be terrible.

The second problem with citrus fruits is that they disrupt the natural gut balance in the body, impairing digestion in the afternoon. To prevent this, consume them as a mid-morning snack or following a meal when our stomach already contains a buffer of food to minimize the acid load.

Black coffee

Most commonly consumed morning beverage in the world, coffee is a standard in many people's lives. Nearly everyone thinks they cannot survive without morning coffee. When coffee is taken when the stomach is empty, however, it will initiate a sequence of events that disrupts digestion. Coffee causes the release of hydrochloric acid in the stomach. When this acid is released with nothing to digest, it will irritate the stomach lining and produce a burning feeling. This, if continued over time, can cause acid reflux and digestive disorder.

Coffee also has an effect of stimulating cortisol, the stress hormone of the body. Too much cortisol in the mornings can cause hormonal imbalance, drowsiness towards the afternoon, and even heightened anxiety. Black coffee also contains a mild laxative effect, which might be irritating if taken on an empty stomach. If you love coffee, have it with breakfast or even a light snack.

Spicy foods

Spicy foods can seem invigorating, but they are not a good idea on an empty stomach. Capsaicin, the chemical that provides chili peppers their heat, stimulates the digestive system aggressively. This can result in stomach cramps, indigestion, or diarrhea in some individuals. Having something spicy immediately upon waking also raises the danger of acid reflux, particularly in those who tend to get heartburn easily.

For sensitive stomachs or people with gastritis, spicy food irritates the stomach lining and exacerbates symptoms. It's better to wait until later in the day to eat spicy food, when your digestive system is most awake and can process more stimulation.

Better choices
If one wants to have a healthy and happy gut throughout the day, consume mild and alkaline foods. Consume soaked almonds, banana, papaya, all of which naturally offer more energy and supports digestion. A glassful of lukewarm water, herbal teas, or oats might be the appropriate start for the digestive system.