8 Foods to Avoid Eating on an Empty Stomach, According to Nutritionists

When you're hungry but your stomach is empty, it's easy to grab whatever food is closest. This is especially true after waking up or a hectic day when meals are overlooked. We've all been there! However, some foods and drinks can cause discomfort when consumed on an empty stomach, particularly if you have a sensitive digestive system. To stay on the safe side, read on to discover the foods you should avoid when hungry, and tips on how to prevent digestive problems when eating them.

Coffee

Apologies, coffee enthusiasts—but you might want to hold off on drinking coffee first thing in the morning. Coffee, particularly strong black coffee, can be harsh on an empty stomach. This is because the caffeine in coffee stimulates the release of gastrin—the hormone that triggers stomach acid production. This effect may result in reflux symptoms, including bloating, nausea, and regurgitation. “Caffeine also relaxes the lower esophageal sphincter (LES),” explains Dr. Robynne Chutkan, MD, FASGE. This can cause stomach contents (including acid) to move back into the esophagus, further exacerbating reflux.

It's important to know that caffeine can cause these effects whether or not your stomach is empty, according to Dr. Chutkan. However, the side effects tend to be more noticeable when you haven't eaten. To prevent stomach discomfort, Johanna Salazar, MS, RDN, suggests having a small high-protein or high-fat snack before drinking coffee. Good options include hard-boiled eggs, a spoonful of nut butter, or a splash of full-fat coconut milk in your coffee. This will help “make it easier for the stomach to handle coffee and reduce [unpleasant] side effects,” says Salazar.

Spicy Foods

“Whether spicy foods upset your stomach lining depends on your tolerance level,” says Dr. Chutkan. So, if you're not accustomed to spicy foods, consuming them on an empty stomach can lead to gastrointestinal discomfort.

Here’s why: “Spicy foods contain a compound called capsaicin, [which] attaches to receptors in your gastrointestinal system,” explains gastroenterologist Dr. Michael Schopis. This prompts your body to treat the substance as a potential threat, increasing mucus production and accelerating digestion to eliminate it. This can result in intense digestive reactions, including an “upset stomach, loose stools, urgency, and diarrhea,” adds Schopis.

If this situation sounds familiar, gradually introduce spicy foods into your diet. In the meantime, avoid consuming them on an empty stomach or until your digestive system adjusts to the heat.

Sugary Foods

Although it might be tempting to kick off a meal with dessert, it’s better to save the sweet treats for later. “Consuming sugary foods on an empty stomach can lead to a rapid increase in insulin and blood sugar levels, which often results in an energy 'crash' shortly after,” says Dr. Chutkan. To avoid this, start with high-fiber foods, as the fiber helps slow down sugar absorption, leading to a steadier rise in blood sugar, according to Dr. Chutkan.

“Sugary foods can also trigger diarrhea if eaten on an empty stomach,” says Dr. Chutkan. This happens when electrolytes and fluids move from the bloodstream into your digestive tract, an attempt by your body to balance the high concentration of sugar. The outcome is loose, watery stools that can be quite uncomfortable.

Caffeinated Teas

In case you missed it, caffeine can be harsh on an empty stomach. It may irritate the stomach lining and boost stomach acid production, potentially leading to reflux symptoms, according to Dr. Schopis. Therefore, caffeinated teas might cause digestive discomfort, so it’s wise to have a snack before making that cup.

Black tea is the most common offender, as it contains more caffeine than other types. Green tea, with slightly less caffeine, can also provoke gastrointestinal symptoms, though the effect is milder, says Dr. Chutkan. As for herbal teas, as long as they’re caffeine-free, they likely won’t cause any issues on an empty stomach.

Yogurt

With its rich supply of probiotics and lactic acid, yogurt is excellent for digestive health. However, some individuals may be sensitive to lactic acid, notes Dr. Schopis. For these people, consuming yogurt on an empty stomach can stimulate excess stomach acid production, which can cause discomfort. It can also diminish the beneficial probiotics in the yogurt itself, explains Dr. Schopis.

“It’s better to eat yogurt after you've had a meal, so the [lactic] acid can be absorbed, protecting the valuable components,” he advises.

Carbonated Drinks

Sparkling drinks, such as seltzer, soda, and seltzer water, can be refreshing. However, they are notorious for causing uncomfortable GI symptoms like burping and bloating, particularly when consumed on an empty stomach. “The carbon dioxide bubbles from carbonation create pressure in the stomach, leading to discomfort and burping,” says Dr. Chutkan. “Carbonation can also cause the LES to relax, which may trigger reflux symptoms.”

“Another concern is the sugar content in sweetened carbonated drinks, which can lead to sugar spikes,” adds Salazar. As with sugary foods, drinking sugary beverages on an empty stomach can cause a quick rise in blood sugar, potentially resulting in an energy crash.

Greasy Fried Foods

The extremely high fat content in greasy fried foods (think French fries, onion rings, and fried chicken) can be too much for an empty stomach. For one, foods rich in fat take longer to digest. “[This means] they remain in the stomach for extended periods, leading to more stomach acid production,” explains Dr. Schopis. This can result in stomach pain, discomfort, and GI issues. High-fat foods also hinder proper LES contraction, creating an opening that causes acid reflux, Dr. Schopis warns.

“To minimize [these] effects, try pairing fatty foods with any carbohydrate, such as rice, bread, or potatoes, and other starchy vegetables, which act as a buffer,” advises Dr. Schopis. These foods help absorb excess acid, potentially preventing GI issues that may arise from consuming greasy fried foods.

Citrus Fruits and Juice

Citrus products, from fresh grapefruit to orange juice, are often breakfast staples. However, if you have a history of digestive problems or a particularly sensitive stomach, you may want to avoid these when your stomach is empty. “Citrus fruits contain citric acid, which can irritate the lining of your digestive tract,” says Dr. Schopis. The acidity can also relax the LES, making acid reflux more likely.

Luckily, with the right strategy, you can enjoy citrus without the discomfort. The key is to consume citrus fruits and drinks alongside carbohydrates, says Dr. Schopis. The carbs will absorb the extra acid in the stomach, which can help reduce unpleasant symptoms.