Caffeine addicts beware: waking up and taking your fix first thing in the morning could spell major trouble.
A group of leading dietitians revealed that coffee is among the eight things you should avoid eating or drinking on an empty stomach.
Perhaps most surprisingly, you also need to be careful with citrus fruits and even yogurt, a breakfast staple, because it could lead to uncomfortable trips to the bathroom.
Less surprising is alcohol: consuming it on an empty stomach can get you drunk faster, but it also gives you more hangovers.
However, coffee is the number one risk, according to Dr. Robynne Chutkan of Georgetown University Hospital in Washington, DC.
Caffeine can stimulate the stomach to produce more acid, causing reflux symptoms such as heartburn, nausea or vomiting, chronic cough, bad breath, and bloating.
The medication can also relax the lower esophageal sphincter (LES) and allow stomach acid to return to the esophagus, causing acid reflux.
The gastroenterologist said Very simple Caffeine can have these effects whether you have an empty stomach or not, but if you haven’t eaten, the impact can be more serious.
A group of leading dietitians has revealed eight drinks and foods you should never consume on an empty stomach.
Dr Tracey Brigman, registered dietitian and associate clinical professor at the University of Georgia’s Department of Nutritional Sciences, told DailyMail.com: “Caffeine will be absorbed faster on an empty stomach, which could intensify any uncomfortable effects. “.
To keep stomach problems at bay, dietitian Johanna Salazar recommends having a small protein-rich snack before drinking coffee to keep you comfortable throughout the day.
Best options include overnight oats, a smoked salmon bagel, a chia seed muffin, a breakfast sandwich, or a serving of nuts.
Foods like this can absorb some of the coffee and will “make it easier for the stomach to tolerate the coffee and (reduce uncomfortable side effects),” Salazar told Real Simple.
Like coffee, experts say that caffeinated teas should also be avoided on an empty stomach.
Black tea is the worst, as it traditionally contains more caffeine than other types, while herbal teas such as chamomile, hibiscus, and peppermint are naturally caffeine-free.
As with coffee, dietitians recommend having a snack before drinking a cup of caffeinated tea to avoid any stomach upset.
Along with caffeinated drinks, carbonated drinks such as mineral water and soft drinks are also prohibited on an empty stomach.
Dr. Brigman says they can immediately cause “bloating and discomfort” and could lead to unpleasant belching, as carbon dioxide gas can become trapped in the stomach and cause pressure.
And Salazar warns that if that carbonated drink contains sugar, drinking it on an empty stomach could quickly raise your blood sugar and be followed by a crash in energy.
As for food, dietitians also warned against another morning favorite: yogurt. While it may seem like a healthy start to the day, experts recommend getting something in your stomach first.
Dr Brigma told this site: “Dairy products can be difficult for some people to digest on an empty stomach, causing gas, bloating and discomfort.”
And Dr. Schopis points out that yogurts contain lactic acid, which can irritate gastrointestinal symptoms and also destroy some of the beneficial probiotics it actually contains.
He advises: “It’s best to eat yogurt on a full stomach, so you can absorb some of the (lactic) acid and not destroy some of those beneficial components.”
Another breakfast staple that experts advise against is citrus fruits and juices.
They note that the citric acid contained in popular morning products, such as fresh grapefruit, orange juice, and naval oranges, can irritate the lining of the intestine.
While fast food may seem like the most convenient thing to consume when hunger strikes, Dr. Brigm told this site: “Foods high in fat take longer to digest, resulting in increased acid production.”
As with caffeine, this can also relax the lower esophageal sphincter (LES) and cause acid reflux.
Dr. Brigm recommends consuming citrus drinks and foods with carbohydrate-rich snacks to absorb excess acid and avoid any discomfort.
Moving on to lunch and dinner, a greasy burger and fries may be appealing, butDr. Brigma told this website: “High-fat foods take longer to digest, resulting in increased acid production, which can be a problem for someone with a sensitive gastrointestinal tract.”
Also off the menu, if you choose something to eat on an empty stomach, spicy food.
Experts say the effects of spicy food can be even more severe if you’re not used to eating sweat-inducing ingredients.
Revealing why spicy foods can cause gastrointestinal upset on an empty stomach, New York gastroenterologist Dr. Michael Schopis says: “Most spicy foods have a chemical called capsaicin, (which) binds to receptors in the gastrointestinal tract.
‘This makes your body think that something harmful has entered your gastrointestinal tract, causing it to increase mucus production and speed up digestion to eliminate the substance.
“This can trigger excessive digestive moments, along with upset stomach, loose stools, urgency, and diarrhea.”
Experts recommend gradually building a tolerance to spicy foods, increasing the spiciness level week after week or month after month.
You can also play with portion sizes, taking a small amount of spicy food to start as a snack and working your way up to a full meal.
And finally, on a sweet note, dietitians advise saving sugary products for treating yourself after a salty meal.
Dr Brigm concludes: ‘For someone controlling their blood sugar levels, consuming sugary foods or drinks on an empty stomach can cause a rise in blood sugar.
«A huge energy crisis could follow. Having something in your stomach beforehand will help you balance these levels better.’
Dr. Chutkan recommends eating foods high in fiber or carbohydrates first to slow down the absorption of sugar.