What is the best thing to eat first thing in the morning on an empty stomach?

December 5, 2025 •

4 min read

According to a study published in the journal Nutrition & Metabolism, eating breakfast is crucial for jumpstarting your metabolism and improving overall health. Knowing what to eat first thing in the morning can set the tone for your entire day, impacting energy levels, concentration, and long-term well-being.

Quick Summary

The ideal foods for an empty stomach include those rich in protein, fiber, and healthy fats, such as soaked almonds, eggs, and papaya. These options promote satiety, aid digestion, and provide sustained energy without causing digestive upset or blood sugar spikes. Hydration with warm water or herbal tea is also an excellent start.

Key Points

Start Gently: Begin your day with easily digestible foods rich in nutrients to avoid stomach irritation and discomfort.
Prioritize Protein and Fiber: High-protein foods like eggs and fiber-rich options such as oatmeal and soaked nuts provide sustained energy and long-lasting fullness.
Hydrate First: Kickstart your metabolism and flush out toxins by drinking a glass of warm water, possibly with lemon, before eating.
Avoid Acidic and Sugary Foods: High-sugar items, citrus fruits, and coffee can cause acid reflux, energy crashes, and digestive upset on an empty stomach.
Support Gut Health: Probiotic-rich Greek yogurt and papaya with its digestive enzymes are excellent for promoting a healthy gut microbiome.

Why What You Eat First Matters

After an overnight fast, your body is in a state of low glucose and needs to be refueled gently but effectively. The first meal of the day, consumed on an empty stomach, can significantly influence your digestion, metabolism, and blood sugar stability throughout the day. Certain foods can help cleanse your system, boost energy, and prepare your body for the day ahead, while others can irritate the stomach lining and cause discomfort.

The Top Foods to Eat on an Empty Stomach

Choosing foods that are easy to digest yet packed with nutrients is key. These options provide a gentle start while delivering essential vitamins, minerals, and macronutrients.

Soaked Almonds: A handful of soaked almonds provides fiber, healthy fats, and protein, which helps curb hunger and stabilize blood sugar levels. Soaking helps break down enzyme inhibitors, making the nutrients more readily available for absorption.
Warm Water with Lemon and Honey: This simple beverage helps hydrate and flush out toxins, boosting metabolism and aiding digestion. Lemon provides vitamin C, and honey offers antibacterial properties.
Eggs: A powerhouse of high-quality protein, eggs are an excellent choice for keeping you satiated for longer and reducing cravings. They are also gentle on the stomach and support muscle health.
Papaya: This fruit contains the digestive enzyme papain, which helps break down food and soothes inflammation in the gut. It is high in fiber and a fantastic option for promoting regularity.
Oatmeal: Rich in soluble fiber, oatmeal provides a slow-releasing source of energy that keeps you full for hours. This helps regulate appetite and prevents energy crashes. Adding fruits or nuts can enhance its nutritional value.
Greek Yogurt with Berries: Greek yogurt is rich in probiotics and protein, supporting gut health and providing long-lasting energy. Pairing it with antioxidant-rich berries adds fiber and vitamins.
Soaked Chia Seeds: When soaked in water, chia seeds form a gel-like consistency that promotes fullness and aids digestion due to their high fiber content. They are also a great source of omega-3 fatty acids.

Foods to Avoid on an Empty Stomach

Just as some foods are beneficial, others can cause irritation and digestive issues when consumed on an empty stomach. Understanding which ones to skip can prevent discomfort and maintain digestive harmony.

Citrus Fruits: Highly acidic, fruits like oranges and grapefruits can increase stomach acid production and cause acid reflux or heartburn in some people, particularly those with sensitive stomachs.
Black Coffee or Tea: Many people start their day with a coffee or tea, but drinking it on an empty stomach can stimulate acid production, irritate the stomach lining, and spike stress hormones.
Spicy Foods: Eating spicy items first thing in the morning can trigger gut irritation, inflammation, and acid reflux.
Carbonated Drinks: Soft drinks can irritate the stomach lining and increase acidity, leading to bloating and discomfort.
Pastries and Sugary Foods: A breakfast high in refined sugars can cause a quick insulin spike followed by a crash, leaving you feeling tired and hungry sooner.

Comparison Table: Best vs. Worst Morning Foods


Feature	Best Morning Foods	Worst Morning Foods
Effect on Stomach	Gentle, soothing, aids digestion	Irritating, can increase acid production
Energy Release	Slow, sustained energy from protein and fiber	Quick spike followed by energy crash
Satiety	High, keeps you feeling full longer	Low, leads to increased cravings and hunger
Nutrient Density	High (protein, fiber, vitamins, minerals)	Low (refined carbs, added sugar)
Gut Health	Promotes healthy gut flora and regularity	Can disrupt gut balance and cause inflammation
Examples	Soaked almonds, oatmeal, papaya, eggs	Citrus fruits, coffee, sugary pastries, spicy foods

Setting the Right Morning Routine

Creating a healthy morning routine involves more than just food choices. Combining the right foods with other healthy habits can boost your overall well-being:

Start with Water: Before eating, drink a glass of warm water, possibly with lemon or a spoonful of chia seeds. This helps rehydrate your body after a night of sleep and kickstarts your metabolism.
Combine Nutrients: Aim for a balance of protein, fiber, and healthy fats in your first meal. For example, have eggs with whole-grain toast and avocado, or oatmeal topped with nuts and berries.
Listen to Your Body: Pay attention to how different foods make you feel. If certain foods cause discomfort, even if they are generally considered healthy, it's best to avoid them on an empty stomach.

The Importance of Overall Diet Quality

While focusing on the best foods for an empty stomach is beneficial, remember that your diet's overall quality is what truly matters for long-term health. Regular consumption of nutrient-dense, whole foods, coupled with consistent healthy habits, contributes significantly to your well-being. Focusing on a Mediterranean-style diet with lean meats and plenty of vegetables is a well-regarded approach.

Conclusion

Choosing what to eat first thing in the morning is a simple yet impactful decision for your health. By prioritizing foods rich in protein and fiber, like soaked nuts, eggs, or oatmeal, you can fuel your body with sustained energy, support digestive health, and control your appetite. Avoiding acidic, spicy, and sugary foods on an empty stomach helps prevent discomfort and metabolic stress. Ultimately, a balanced, nutrient-dense breakfast sets a positive tone, enhancing concentration, regulating appetite, and promoting better health throughout the day.

For further reading on metabolism, explore the studies at Nutrition & Metabolism.

Frequently Asked Questions

Yes, for many people, drinking coffee on an empty stomach can be irritating to the stomach lining because it stimulates acid production. This can lead to heartburn, indigestion, or a jittery feeling from a spike in stress hormones. It is generally better to have coffee after eating some food.

While bananas are a quick source of energy, some experts suggest that eating them alone on an empty stomach can cause a rapid insulin spike, followed by a potential energy crash. Pairing them with a protein or healthy fat, like in oatmeal or yogurt, is a better strategy to maintain stable blood sugar levels.

Soaking almonds helps remove phytic acid and enzyme inhibitors, making them easier to digest and allowing your body to absorb their nutrients more effectively. They provide a dose of fiber and healthy fats, promoting fullness and boosting energy.

Warm lemon water can help jumpstart your metabolism and hydrate your body, which are supportive factors in weight management. However, it is not a magical weight loss cure on its own; it works best as part of a balanced diet and healthy routine.

Skipping breakfast can lead to lower energy levels, difficulty concentrating, and increased hunger later in the day, which might cause you to reach for less healthy snacks. Regular breakfast eaters tend to have better overall nutrient intake and body weight management.

While fruits like papaya, watermelon, and berries are good choices, some fruits like citrus can be too acidic for an empty stomach. It is best to choose less-acidic options or pair fruits with other foods like oatmeal or yogurt.

Eggs are an excellent source of high-quality protein, which helps to slow digestion and provide a steady, sustained release of energy. This keeps you feeling full and energized for a longer period, preventing the typical mid-morning slump associated with sugary breakfasts.