What's the best thing to eat or drink on an empty stomach? Your nutritional guide

October 9, 2025 •

4 min read

According to research, eating a balanced breakfast can improve energy levels and concentration, underscoring the importance of your first meal. But what's the best thing to eat or drink on an empty stomach? The optimal choices support your digestive system gently, setting a positive and energized tone for the hours ahead.

Quick Summary

Starting your day with hydrating drinks and easily digestible, nutrient-dense foods supports better metabolism, sustained energy, and improved digestion. Learn which foods are ideal for morning consumption and which ones may cause irritation or disrupt blood sugar balance.

Key Points

Start with Hydration: A glass of warm lemon water is a gentle way to rehydrate, cleanse, and kickstart your metabolism first thing in the morning.
Opt for Soaked Nuts: Soaked almonds provide healthy fats, protein, and fiber that are easy to digest and offer sustained energy throughout the morning.
Choose Soothing Grains: Plain, unsweetened oatmeal protects the stomach lining and releases energy slowly due to its high fiber content.
Embrace Digestible Fruits: Fruits like papaya and watermelon are easily digestible and provide quick energy along with essential vitamins and hydration.
Avoid Acidity and Sugar: Refrain from drinking coffee and consuming sugary foods on an empty stomach, as they can cause irritation, acid spikes, and energy crashes.

Waking up after an overnight fast means your body is a clean slate, primed to absorb nutrients. The first thing you consume can significantly influence your energy, digestion, and overall mood for the rest of the day. Selecting light, hydrating, and easily digestible options is key to gently awakening your system and providing a steady source of fuel.

Best Things to Drink on an Empty Stomach

Proper hydration is the first and most crucial step for your body after a night of rest. It helps flush out toxins and prepares your digestive system for food.

Warm Water with Lemon

A timeless ritual with science-backed benefits, a glass of warm water with a squeeze of fresh lemon is an excellent way to start.

Boosts hydration and replenishes lost fluids overnight.
The citric acid encourages bile production, supporting digestion.
Provides a dose of Vitamin C, acting as an antioxidant.

Herbal Tea

Herbal teas like ginger or chamomile are gentle on the stomach and can help reduce inflammation. They are a soothing alternative to coffee for those prone to acidity.

Coconut Water

Packed with electrolytes, coconut water is an ideal choice for replenishing fluids and essential minerals after hours of fasting.

Best Things to Eat on an Empty Stomach

After hydrating, introduce light, nutrient-rich foods that won't overwhelm your digestive system.

Soaked Nuts and Seeds

Overnight soaking makes nuts and seeds easier to digest, maximizing nutrient absorption.

Soaked Almonds: Rich in protein, fiber, and healthy fats, they provide sustained energy and curb appetite.
Chia Seeds: When soaked in water, they form a gel that is excellent for digestion and provides omega-3 fatty acids and fiber.

Oatmeal

Plain, unsweetened rolled oats are a heart-healthy, fiber-rich choice. The soluble fiber, beta-glucan, forms a protective lining on the stomach, which can help prevent irritation.

Keeps you full longer, stabilizing blood sugar levels.
Supports gut health and regularity.

Eggs

For a protein-focused start, eggs are a perfect option. A powerhouse of high-quality protein, they increase satiety and provide lasting energy.

Fruits

Certain fruits are gentle and provide quick energy along with vitamins and fiber.

Papaya: Contains the digestive enzyme papain, which aids in breaking down food and reducing bloating.
Watermelon: High water content helps with hydration and provides a dose of lycopene.
Berries: Rich in antioxidants and fiber, they are a great addition to yogurt or oats.

Greek Yogurt with Berries

This combination offers a significant protein boost and beneficial probiotics for gut health. The berries add natural sweetness and antioxidants, while the protein promotes a feeling of fullness.

Foods and Drinks to Avoid on an Empty Stomach

Just as important as what you should eat is knowing what to skip to avoid digestive issues and energy crashes.

Coffee

While a morning ritual for many, coffee on an empty stomach can trigger a surge of stomach acid. For some, this can lead to heartburn, indigestion, and irritation of the stomach lining. It can also spike cortisol levels, the stress hormone, causing jitters.

Sugary Foods and Drinks

Starting your day with pastries, sugary cereals, or sweetened juices can cause a rapid spike in blood sugar, followed by a crash that leaves you feeling tired and irritable. This can set a precedent for craving sugar throughout the day.

Citrus Fruits (For Some)

For individuals with a sensitive stomach or acid reflux, the high acidity of citrus fruits like oranges or grapefruit can cause irritation and discomfort when consumed alone on an empty stomach.

Spicy and Processed Foods

Spicy dishes can irritate the stomach lining and cause cramps. Processed foods, including many breakfast sausages and packaged bakery items, are often high in unhealthy fats, sugar, and sodium, making them difficult to digest first thing in the morning.

What to Eat and Drink on an Empty Stomach: A Comparison


Item	Digestion Impact	Energy Impact	Gut Health	General Recommendation
Warm Water + Lemon	Stimulates digestion, aids detox	Minimal direct energy	Aids in flushing toxins	Excellent, gentle start
Oatmeal	Soothing, high in fiber	Sustained, steady energy	Promotes healthy gut bacteria	Highly recommended
Soaked Almonds	Easier to digest than raw nuts	Steady energy, high satiety	Supports digestive regularity	Great for sustained energy
Greek Yogurt	Provides probiotics, easy to digest	Protein-based, steady energy	Enhances gut flora	Good, especially with berries
Papaya	Contains digestive enzymes	Quick, natural energy	Reduces bloating	Excellent, gentle option
Coffee	Can increase stomach acid, irritating	Quick burst, followed by crash	Can disrupt gut bacteria	Consume after a meal, if sensitive
Sugary Pastries	Poor digestion, spike and crash	Rapid spike, inevitable crash	Negative impact, feeds bad bacteria	Avoid on empty stomach
Spicy Foods	Can irritate and inflame lining	N/A	Causes digestive upset	Avoid on empty stomach

Conclusion

Choosing wisely what's the best thing to eat or drink on an empty stomach can set the stage for a day filled with balanced energy and optimal digestion. A simple routine of hydrating first with warm lemon water, followed by a nutrient-rich yet gentle meal like oatmeal, soaked almonds, or papaya, is highly beneficial. By avoiding common pitfalls like coffee or sugary foods on an empty stomach, you can support your body's natural rhythms and improve your overall well-being. For personalized nutrition advice, consulting with a healthcare professional can be an invaluable next step.

For more expert insights into healthy breakfast choices, you can explore resources from Johns Hopkins Medicine.

Frequently Asked Questions

Yes, for many people, it is. It helps replenish fluids, stimulates digestion by aiding bile production, and provides a boost of Vitamin C. However, if you have a sensitive stomach or acid reflux, the acidity might cause discomfort.

Coffee stimulates the production of stomach acid. Without food to absorb this acid, it can irritate the stomach lining, leading to heartburn and indigestion. It can also spike your stress hormone, cortisol, causing jitters.

Yes, a banana provides a quick energy boost, potassium, and fiber. For some, especially those prone to blood pressure issues, it's best to pair it with other foods like nuts or oats to balance its impact.

Oatmeal is high in soluble fiber, which forms a protective, soothing coating on the stomach lining. This helps prevent irritation from stomach acid and provides long-lasting, steady energy.

Not necessarily. While gentle fruits like papaya and watermelon are excellent, highly acidic citrus fruits or very high-fiber raw fruits can irritate a sensitive stomach. Listen to how your body responds.

Sugary items cause a rapid spike in blood sugar, leading to a subsequent crash in energy and mood. This can trigger cravings for more sugar and negatively impact your energy levels for the rest of the day.

Soaking nuts helps break down phytic acid, an antinutrient that can hinder absorption. This process makes the nuts easier to digest, allowing your body to better access their healthy fats, proteins, and minerals.