You should avoid sugary cereals, pastries, refined grains (like white bread/bagels), processed meats, and high-sugar drinks (store-bought smoothies, sodas, sweet coffees) first thing in the morning because they cause blood sugar spikes and crashes. Also, steer clear of coffee on an empty stomach (can increase acid), citrus (high acidity can harm teeth), spicy foods, and fried foods to prevent digestive upset, acidity, or lethargy, says Real Simple and NDTV.
Foods to avoid on an empty stomach:
Pastries, such as croissants, muffins, and donuts, are some of the unhealthiest breakfast choices. They're typically made with refined flour, added sugar, and unhealthy fats, creating a calorie-dense, sweet food with little nutritional value.
Avoid coffee and caffeinated teas on an empty stomach to sidestep reflux and stomach discomfort. Kick the day off with a high-fiber bite before indulging in sugary or citrusy treats. Save spicy and fried foods for later to prevent GI distress and acidic reflux.
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
According to Shvets, protein should be the main focus of the day's first meal, with additions of whole grains, fruits and vegetables, and good fats. “Protein is important because it is made up of individual molecules of amino acids that serve many essential functions in the body.
Inflammatory Foods
Eating yogurt or fermented milk products on an empty stomach forms hydrochloric acid. This kills the lactic acid bacteria present in these milk products and leads to acidity. Hence, eating these products should be avoided on an empty stomach.
A growing number of health professionals are raising concerns about eating blueberries for breakfast. They say it could harm your digestive health. Experts point out that blueberries' high antioxidant content is good in small amounts. But eating them on an empty stomach can lead to adverse reactions.
Try the rule of three! You'll choose three vegetables, three fruits, three grains, three proteins and two to three snack foods, which can include a fun food.
While delicious, toasted white bread (the nation's favourite) is, sadly, a “naked carb” – the term given to high-carbohydrate foods. So if it's eaten on its own, without some form of protein (meat, beans, eggs) or fibre (fruit, vegetables, nuts), it can spike your blood sugar.
Citrus Fruits (Oranges, Lemons, Grapefruits)
Consuming citrus fruits first thing in the morning can irritate the stomach lining, trigger heartburn, or worsen existing digestive conditions like ulcers or acid reflux.
Clinically, acute inflammation is characterized by five cardinal signs: rubor (redness), calor (heat), tumor (swelling), dolor (pain), and functio laesa (loss of function).
The healthiest cheeses are often fresh, low-sodium options like Cottage Cheese, due to its high protein and low calories, and Mozzarella, known for being lower in sodium and fat. Other excellent choices include Ricotta, Goat Cheese, and Parmesan, offering good protein, calcium, and flavor without excessive calories, though portion control remains key for all cheeses.
Anti-inflammatory diet
To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
Eating protein within 30 minutes of waking supports muscle growth and helps curb cravings. Evidence is early, but morning protein meals might support these benefits.
There are just three steps to it: Eat 30 grams of protein at breakfast. Eat breakfast within 30 minutes of waking up. After breakfast, get 30 minutes of low-intensity, steady-state exercise.
We asked 17 doctors what they eat for breakfast and this is their... 1 pick
Which vegetables are best for keeping your gut healthy?
Dr. Gundry eats a lot of plants, and they're one of his primary protein sources. In fact, his favorite protein hack is to choose vegetables with high protein content, including three on this list: avocados, walnuts and kale. Other favorites include all leafy greens of all kinds, mushrooms, pecans and pistachios.