When you’ve got an empty stomach and a big appetite, it can be tempting to grab the first thing you see in the kitchen. This is especially likely if you’ve just woken up or had a busy day, and you simply haven't found time to eat. We’ve been there too! However, some foods (and drinks) can mess with an empty belly, particularly if you have a sensitive GI tract. To play it safe, read on to learn which foods you should avoid on an empty stomach, plus how to reduce digestive issues when eating them.
Coffee
Sorry, coffee lovers—but you might want to avoid chugging java right after waking up. Coffee, especially strong black coffee, can be tough on an empty stomach. That’s because the caffeine in coffee (and coffee in general) promotes the release of gastrin—the hormone that secretes stomach acid. This effect can lead to reflux symptoms, such as bloating, nausea, and regurgitation. “Caffeine also opens up the lower esophageal sphincter (LES), or the muscular valve between the esophagus and stomach,” says Dr. Robynne Chutkan, MD, FASGE. This can cause the contents of the stomach (including stomach acid) to travel back up into the esophagus, further contributing to reflux.
It’s worth noting that caffeine can have these effects whether or not your stomach is empty, according to Dr. Chutkan. But if you haven’t had anything to eat, the side effects might be more irritating. To avoid stomach issues, Johanna Salazar, MS, RDN, recommends having a small high-protein or high-fat snack before drinking coffee. Examples include hard-boiled eggs, a few tablespoons of nut butter, or even a dollop of full-fat coconut milk in your coffee. This will “make it easier for the stomach to tolerate coffee and [reduce the uncomfortable] side effects,” says Salazar.
Spicy Foods
“The notion that spicy foods can irritate your stomach lining depends on whether you’re used to eating these foods,” says Dr. Chutkan. So, if you don’t usually indulge in spicy foods, eating them on an empty stomach can trigger GI distress.
Here’s why: “Most spicy foods have a chemical called capsaicin, [which] binds to receptors in your gastrointestinal tract,” explains gastroenterologist Dr. Michael Schopis. This makes your body think something harmful has entered your GI tract, causing it to increase mucus production and speed up digestion to remove the substance. This can trigger excessive digestive moments, along with an “upset stomach, loose stools, urgency, and diarrhea,” adds Schopis.
If this sounds familiar, add spicy foods to your diet slowly. In the meantime, avoid eating them on an empty stomach, or until your GI tract gets used to the heat.
Sugary Foods
Although it can be tempting to start a meal with dessert, it’s best to save the sweet stuff for later. “Eating sugary foods on an empty stomach may lead to a faster spike in insulin and blood sugar levels, which often results in a ‘crash’ soon after,” explains Dr. Chutkan. To prevent this, eat high-fiber foods first. The fiber will slow down the absorption of sugar, thereby supporting a slower rise in blood sugar, notes Dr. Chutkan.
“Sugary foods can also cause diarrhea if they’re eaten on an empty stomach,” says Dr. Chutkan. This happens when electrolytes and fluids are pulled out the bloodstream and into your gut, which is your digestive tract’s attempt to balance the high concentration of sugar, she explains. The result is loose and watery bowel movements, which can be super uncomfortable.
Caffeinated Teas
ICYMI, caffeine is bad news for an empty stomach. It can irritate the stomach lining and increase the production of stomach acid, leading to reflux symptoms, notes Dr. Schopis. As a result, caffeinated teas can potentially cause digestive issues, so it’s worth eating a snack before brewing a cup.
The most common culprit is black tea, as it tends to contain more caffeine than other varieties. Green tea—which has slightly less caffeine—can also trigger GI symptoms, though to a lesser extent, per Dr. Chutkan. As for herbal teas? So long as it’s free of caffeine, it likely won’t mess with an empty stomach.
Yogurt
Thanks to its high content of probiotics and lactic acid, yogurt is great for the gut. The only catch? Some folks are sensitive to lactic acid, according to Dr. Schopis. In this case, eating yogurt on an empty stomach can increase production of stomach acid, causing irritating GI symptoms. This can also destroy some of the beneficial probiotics that are found within the yogurt itself, Dr. Schopis shares.
“It’s better to eat yogurt on a full stomach, so some of [lactic] acid can be soaked up and not destroy some of those beneficial components,” he adds.
Carbonated Drinks
Bubbly beverages, like seltzer, soda, and seltzer water, can be fun to drink. However, they’re known for causing unpleasant GI symptoms like burping and bloating, especially when there’s no food in your stomach. “The carbon dioxide bubbles from the [drink’s] carbonation can create a lot of pressure in the stomach, causing discomfort and burping,” explains Dr. Chutkan. “Carbonation can also cause the LES to open, leading to reflux symptoms.”
“Another thing to look out for is the sugar content of [sweetened] carbonated drinks, which can cause sugar spikes,” adds Salazar. As with sugary foods, drinking sweetened beverages on an empty stomach can rapidly increase your blood sugar, potentially leading to an energy crash.
Greasy Fried Foods
The super high fat content of greasy fried foods (think French fries, onion rings, and fried chicken), can be a lot for an empty stomach. For starters, foods that are high in fat take longer to digest. “[This means] they sit in the stomach for longer periods of time, which causes more acid production,” Dr. Schopis explains. This can lead to stomach pain, discomfort, and overall GI upset. High-fat foods also reduce how well the LES contracts, creating a gap that results in acid reflux, Dr. Schopis points out.
“To reduce [these] effects, you can pair fatty foods with any carbohydrate, like rice, bread, and potatoes, and other starchy vegetables, which act like a buffer,” Dr. Schopis adds. These foods work by soaking up excess acidity, potentially preventing GI-related side effects that can result from eating greasy fried foods.
Citrus Fruits and Juice
From fresh grapefruit to orange juice, citrus products are classic breakfast items. But if you have a history of digestive issues or an extra-sensitive belly, you may want to avoid these foods when your stomach is empty. “Citrus fruits contain citric acid, which can irritate the lining of the gastrointestinal tract,” says Dr. Schopis. The acidity of citrus fruits can also relax the LES, paving the way for acid reflux.
Fortunately, with the right approach, you can have your citrus and eat it too. The trick is to consume citrus fruits and drinks with carbohydrates, according to Dr. Schopis. The carbs will help soak up excess acid in the stomach, potentially easing uncomfortable symptoms.