What is the first thing you should put in your stomach in the morning?

October 1, 2025 •

5 min read

According to nutrition experts, a glass of water should be the first thing to pass your lips in the morning, as it helps rehydrate the body after an overnight fast. This practice effectively cleanses the bowels, flushes toxins, and kickstarts your metabolism. Beyond hydration, understanding what is the first thing you should put in your stomach in the morning involves choosing gentle, nutrient-dense foods to fuel your day effectively.

Quick Summary

After fasting overnight, begin your day with water to rehydrate and stimulate digestion. For solid food, prioritize easily digestible, nutrient-rich options like eggs, oatmeal, or Greek yogurt to provide sustained energy and support gut health without causing irritation.

Key Points

Start with Water: Hydrate with a glass of water immediately upon waking to replenish fluids lost overnight, boost metabolism, and flush toxins.
Go Easy on the Gut: Your first solid food should be gentle and easy to digest, such as bananas, papaya, or oatmeal, rather than harsh or heavy foods.
Prioritize Protein: Incorporate lean protein sources like eggs or Greek yogurt into your breakfast to promote lasting satiety and provide sustained energy throughout the morning.
Boost Gut Health: Add foods rich in probiotics (yogurt) and prebiotics (oats, chia seeds) to your morning meal to support a healthy gut microbiome.
Avoid Acidic and Sugary Items: Skip acidic drinks like coffee or citrus juices, and high-sugar foods like pastries, on an empty stomach to prevent irritation and blood sugar spikes.
Mindful Eating: Combine your breakfast with simple, mindful movements like a short walk and avoid distractions to help your digestive system work optimally.

Waking up after a long night's sleep leaves your body in a state of mild dehydration. The first thing you consume can either gently prepare your system for the day ahead or shock it into distress. The best practice is to start with a glass of water, followed by a meal rich in protein, fiber, and healthy fats. This approach ensures you replenish lost fluids, stabilize blood sugar, and provide lasting energy without upsetting your stomach.

The Primacy of Morning Hydration

Experts universally agree that a glass of water should be the very first thing you have when you wake up. After going without water for several hours during sleep, your body is dehydrated. Drinking water first thing in the morning offers a range of benefits:

Replenishes Fluids: It quickly restores your body's hydration levels, which is crucial for optimal bodily functions.
Kickstarts Metabolism: Research indicates that drinking water on an empty stomach can temporarily increase your metabolic rate, aiding in more efficient calorie burning.
Aids Digestion: Hydration is key to healthy bowel movements and can help prevent constipation by lubricating the digestive tract.
Flushes Toxins: It supports your body’s natural detoxification process, helping to flush out waste products that have accumulated overnight.

Some popular additions include a squeeze of fresh lemon, which provides a dose of vitamin C, helps balance the body’s pH, and can stimulate digestive enzymes. However, those with sensitive stomachs should be cautious with citrus due to its acidity.

Nutrient-Dense Breakfast Options for an Empty Stomach

After rehydrating, the next step is a solid breakfast that is gentle on the stomach and provides sustained energy. The key is to avoid foods that are overly processed, sugary, or acidic, as they can cause irritation or a rapid blood sugar spike followed by a crash.

Eggs for Protein Power

Eggs are a powerhouse of nutrition, offering high-quality protein and essential amino acids. They are known for promoting satiety, meaning they keep you feeling full for longer compared to high-carbohydrate alternatives. Starting your day with eggs provides sustained energy and supports muscle health. For the easiest digestion, consider soft-boiled or scrambled eggs rather than fried options. Paired with some avocado on whole-grain toast, it's a balanced, filling meal.

Oatmeal for Sustained Energy and Fiber

Oatmeal, especially steel-cut or rolled oats, is an excellent source of soluble fiber, which forms a gel-like substance in the digestive tract. This helps regulate cholesterol and blood glucose levels and promotes a feeling of fullness. Oats are gentle on the stomach and provide a slow, steady release of energy, preventing mid-morning energy crashes. Adding berries, nuts, or seeds can further boost its nutritional profile.

Greek Yogurt with Probiotics

Greek yogurt is packed with protein and probiotics, the beneficial bacteria that support a healthy gut microbiome. A balanced gut is essential for digestion, immune function, and mental well-being. Choosing plain, unsweetened Greek yogurt and topping it with fresh berries, seeds, or a drizzle of honey is a great way to support your gut health from the start of your day.

Soaked Nuts and Seeds

Soaking almonds or chia seeds overnight makes them easier to digest and allows for better nutrient absorption. Almonds provide healthy fats and fiber, while chia seeds are rich in fiber and omega-3 fatty acids. Adding soaked chia seeds to a smoothie or overnight oats can enhance satiety and provide a nutrient boost.

Whole Fruits for Hydration and Vitamins

Easily digestible fruits like bananas, papaya, and watermelon are excellent choices. Bananas offer potassium and fiber, while papaya contains the digestive enzyme papain. Their high water content also helps with morning hydration. However, citrus fruits like oranges should be consumed with caution on an empty stomach due to their acidity, which can irritate some individuals' digestive systems.

Foods and Drinks to Avoid on an Empty Stomach

Just as important as knowing what to consume is knowing what to avoid. Certain foods and drinks can be harsh on an empty stomach:

Coffee or Tea (alone): While a part of many routines, caffeine on an empty stomach can increase acid production and lead to irritation, especially for those prone to acid reflux. It's better to have it after some food.
Sugary Foods and Juices: Pastries, sugary cereals, and fruit juices cause a rapid spike in blood sugar, leading to a quick crash and increased cravings.
Spicy or Fried Foods: These can irritate the stomach lining and cause digestive issues like acid reflux and indigestion.
Raw Vegetables: High in fiber, raw veggies can be difficult for some people to digest on an empty stomach, potentially causing bloating or gas.

Comparison of Morning Meal Options


Feature	Option 1: Protein-Rich (e.g., Eggs)	Option 2: Fiber-Focused (e.g., Oatmeal)	Option 3: Probiotic-Boosted (e.g., Yogurt)
Sustained Energy	High. Provides lasting fullness and stable energy levels.	High. Soluble fiber offers a slow, steady release of energy.	Moderate to High. Protein provides satiety, but can be higher in sugar.
Gut Health	Moderate. Excellent for muscle repair, supports gut integrity.	High. Feeds beneficial gut bacteria and promotes regularity.	Very High. Probiotics balance gut bacteria and support digestion.
Digestion Speed	Moderate. Lean protein takes some time to digest, providing sustained satiety.	Slow. Soluble fiber slows digestion, which is gentle on the stomach.	Moderate. Easily digestible, but some dairy sensitivities may exist.
Nutrient Density	High. Excellent source of protein, vitamins (A, D, B), and choline.	High. Rich in fiber, B vitamins, and minerals like manganese.	High. Source of protein, calcium, potassium, and probiotics.
Best For	Fueling muscle growth and long-lasting energy.	Regulating blood sugar and supporting digestive regularity.	Promoting gut microbiome balance and easy digestion.

Conclusion: Your First Intake Sets the Tone

What you consume first thing in the morning sets the tone for your energy levels, digestion, and overall well-being. The single best thing you can put in your stomach is a large glass of water to rehydrate your body immediately. For solid food, the ideal choice is something gentle and rich in nutrients, such as protein-packed eggs, fiber-rich oatmeal, or probiotic-filled Greek yogurt. By making mindful choices that nourish your body rather than irritate it, you can begin each day feeling more energized, focused, and balanced. Listen to your body and find a morning routine that works best for your digestive system and personal needs. For more expert insights on fueling your body right, visit Johns Hopkins Medicine's guide to healthy breakfasts.

Frequently Asked Questions

Yes, drinking coffee on an empty stomach can increase acid production in the stomach, which can cause irritation, indigestion, or acid reflux for some individuals.

After sleeping, your body is dehydrated. Drinking water first thing helps to replenish lost fluids, kickstart your metabolism, and flush out toxins from your system.

Fruits that are lower in acid and high in water and fiber, such as watermelon, papaya, and bananas, are often recommended because they are gentle on the stomach and aid digestion.

Yes, consuming soaked almonds or other nuts can be beneficial. Soaking helps reduce enzyme inhibitors, making them easier to digest and allowing for better nutrient absorption.

Eating sugary foods on an empty stomach can cause a rapid spike in blood sugar levels, which is often followed by a crash, leading to fatigue and increased cravings later.

Warm water with lemon and honey is believed to boost immunity, aid digestion, and provide a gentle detox. However, those with acid sensitivity should be mindful of the lemon's potential effects.

Eggs provide high-quality protein and essential nutrients that promote satiety and provide sustained energy. This helps prevent overeating and keeps you full until your next meal.