What can I eat on an empty stomach that won’t hurt my stomach? Top 10 Mild Food Recommendations
Choosing the right foods on an empty stomach is crucial to a healthy stomach. Improper diet may cause hyperacidity, gas, and even gastritis. Combining the hot health topics on the Internet in the past 10 days, we have compiled scientific and easy-to-digest fasting dietary suggestions to help you protect your gastric mucosa and start a healthy day.
1. Three principles of fasting diet
1.low stimulation:Avoid foods that are highly acidic, spicy or high in sugar
2.Easy to digest: Choose foods with moderate fiber that won’t burden your stomach.
3.Nutritionally balanced: Balances energy supplement and stomach protection
2. Recommended 10 safe foods for fasting
| food | Benefits | Food recommendations |
|---|---|---|
| oatmeal | Rich in beta-glucan, forming gastric protective lining | Choose the original sugar-free flavor, you can add a small amount of honey |
| banana | Neutralize gastric acid and supplement potassium | Avoid unripe bananas (contain tannins) |
| Steamed pumpkin | Pectin absorbs gastric acid and promotes repair | 100-150g is appropriate |
| millet porridge | Alkaline foods, inhibit gastric acid secretion | Cook until rice oil seeps out |
| Whole wheat bread | release energy slowly | Serve with a small amount of nut butter |
| yam | Mucus proteins protect stomach lining | Eat after cooking |
| apple | Pectin promotes gastrointestinal motility | Peel and slice for easier digestion |
| almond milk | Plant protein is less likely to irritate the stomach | Heat until warm and drink |
| purple sweet potato | Dietary fiber balances flora | Avoid eating large amounts on an empty stomach |
| lotus root starch | Starch gelatinized layer isolates gastric acid | After brewing, let it sit for 3 minutes. |
3. 5 types of foods that you need to be cautious about on an empty stomach
| Category | represents food | Risk reasons |
|---|---|---|
| High acid fruits | citrus, pineapple | Stimulate gastric acid secretion |
| caffeine drinks | Coffee, strong tea | cause stomach cramps |
| Refined sugars | Candy, cake | Sudden rise and fall in blood sugar |
| high fat food | Fried food | Delay gastric emptying |
| Raw and cold food | Ice drinks, sushi | cause stomach contractions |
4. Precautions for special groups of people
1.gastric ulcer patients: Give priority to sticky foods such as lotus root starch and millet porridge.
2.diabetics: Avoid eating high GI foods such as bananas on an empty stomach
3.Weight loss people: Recommend the combination of oats + chia seeds to increase satiety
5. Scientific matching suggestions
Ideal breakfast combo =mild staple food(like oats) +Easily digestible protein(such as boiled eggs) +Small amounts of healthy fats(like 5 almonds). Avoid drinking a lot of water on an empty stomach. It is recommended to drink 100ml of warm water 30 minutes before meals.
According to recent hot search data, about 68% of stomach discomforts are related to improper fasting diet choices. A reasonable combination can not only protect the stomach, but also improve metabolic efficiency throughout the day. It is recommended to collect the table guide in this article to help establish scientific morning eating habits.
Note:Individual differences vary greatly. If you have persistent stomach discomfort, please seek medical attention promptly. Data source: Statistical analysis of hot search words on health platforms in September 2023.
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