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The best food to eat on an empty stomach

by Puja
Published: Last Updated on


Breakfast is the most important meal of the day, but it’s not a good idea to have a full meal immediately after you wake up an empty stomach. Our internal body organs need time to start their function after long hours of break. Begin your day with a small snack to boost metabolism. Food is important for our overall well-being. Eating the right food at the wrong time is counterintuitive and an exercise in futility. Healthy eating is not about eating foods that are good for you. It is about understanding your body, figuring out how to optimize the food that you eat, how to improve digestion, and to maximize absorption of the key nutrients your body needs. We have listed some healthy foods you can eat on an empty stomach.

  • Almonds

Almond is a rich source of manganese, Vitamin E, protein, fiber, Omega-3, and Omega-6 fatty acid. If you eat almonds the wrong way, you will miss out on its benefits. Soak almonds overnight. Almond skin has tannin that prevents nutrient absorption. When almonds are soaked overnight, the skin peels off quickly. It provides nutrition and improves satiety throughout the day. Soaked almonds are full of essential vitamins and minerals. Soaking enhances its nutrient value. It is good to eat 5-10 almonds on an empty stomach.

  • Indian Gooseberry/ Amla

Fresh amla juice should be taken on an empty stomach. Amla is full of vitamin C and helps boost immunity. It is stated in Ayurveda that amla adds longevity to life. The alkaline pH of amla helps in cleansing and strengthening the digestive system. It also helps in maintaining clear skin, healthy hair, and bright eyesight.

  • Wheatgrass

Adding wheatgrass to diet is equal to getting your quota of five to seven servings of vegetables and fruits. Eating this nutrient-packed powder with water on an empty stomach in the morning improves the digestive system and prevents constipation. It treats certain gastrointestinal problems and acid reflux. The anti-oxidants found in wheatgrass can protect the body cells from free radicals.

  • Chia seeds

The tiny seed is filled with protein, fiber, calcium, antioxidants, and Omega 3s. Soak a teaspoon of seeds overnight in water or coconut milk or almond milk. Prepare a smoothie or breakfast with fresh fruits. Chia seed expands in the stomach. Hence, it keeps you full for a long time. Hence, they aid in weight loss. Soaking develops a gelatinous coating that helps them move swiftly into the digestive system. These seeds contain nine essential amino acids. They are rich in essential fatty acids, magnesium, iron, and vitamin B.

  • Papaya

Papaya cleanses the body of toxins and ensures clear bowel movement when consumed on an empty stomach. Papaya is also known to lower bad cholesterol and prevent heart diseases. Avoid eating after consuming papayas for at least an hour.

  • Watermelon

It contains the maximum amount of water as well as electrolytes. Hence, it is gentle on the stomach. A cup of watermelon has 36 calories. Start the day with watermelon to get proper hydration. It will satiate sugar cravings with minimal calories. Watermelon contains lycopene which is good for the heart and eyes. Watermelon should be consumed on an empty stomach in the morning. Watermelon is low in calories, full of electrolytes, nourishing, and hydrating.

  • Oatmeal and Buckwheat

Eating oatmeal on an empty stomach has several advantages. It provides a coating on the lining of the stomach to prevent irritation from naturally occurring hydrochloric acid (HCL). Oatmeal has soluble fiber which aids in digestion and lowering cholesterol. Buckwheat stimulates digestion while lowering blood pressure and cholesterol levels. They remove toxins and heavy metals from intestines and create a satiated feeling for a longer period.

  • Dates

Dates are a source of instant energy. Dates contain soluble fibers which are essential for digestive health. It draws water into the digestive tract hence helps to relieve constipation. The potassium found in dates helps to relieve upset stomachs and diarrhea.

  • Eggs

Eggs provide a myriad of health benefits. It is a perfect food to consume on an empty stomach. Studies say that when eggs are consumed on an empty stomach, the number of daily calories consumed reduces. Eggs are beneficial to cut down body fat.

  • Carrots

Cooked vegetables are stomach-friendly. It helps reduce the chance of having gas. If you are prone to gas or bloating, steer clear of cruciferous vegetables such as broccoli, cauliflower, and brussels sprouts, and stick to easily digestible Carrots

  • Greek yogurt

It is creamy, delicious, and nourishing. It is obtained by removing whey and other liquid from curd. Such yogurt is highly concentrated in protein which helps to reduce hunger pangs and has a higher thermic effect than fat or carbs. The thermic effect refers to the increase in metabolic rate after eating. Yogurt and other dairy products help to control excess weight gain by increasing the levels of PYY and GLP-1 hormones that promote fullness. Full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease the risk of breast cancer. Certain types of Greek yogurt are good sources of probiotics (Bifidobacteria) needed for a healthy gut. Try topping Greek yogurt with berries or fruit to enhance vitamin, mineral, and fiber content.

  • Berries

Berries such as blueberries, raspberries, strawberries, and blackberries are delicious as well as full of antioxidants. They contain less sugar and a high amount of fiber. Raspberries and blackberries provide an impressive 9 grams of fiber per cup. A cup of berries contains around 50–80 calories. Berries contain anthocyanin antioxidants that protect the heart and help you age better. Berries have been shown to reduce markers of inflammation. It prevents blood cholesterol from oxidizing and keeps the cells lining of blood vessels healthy.

  • Green tea
Green Tea

It is considered as one of the healthiest beverages. It contains caffeine, which improves alertness, mood, and metabolic rate. A cup of Green tea provides 35–65 mg of caffeine which is about half the amount in coffee. Green tea is especially helpful against diabetes. It also contains an antioxidant known as EGCG, which protects the brain, nervous system, and heart.


Several foods when consumed on empty stomach, improve overall health, aid in digestion, and are excellent breakfast foods! It is important to know which food to eat and which food to avoid eating on an empty stomach. Eating food at the wrong time can wreak havoc on your body.