What to Eat on an Empty Stomach in the Morning

How do you start your day? What is the first food you consume in the morning? Do you drink a liter of water? Do you drink warm water plus honey? Or do you like some lemon in it? While these are great options, there are many other best foods to eat on an empty stomach, to ensure improved nutrient absorption. One such amazing way to kick start your day is eating fruits on empty stomach.

Are you thinking “can we eat a banana on empty stomach”?. Well, it has been a debatable topic. While it is loaded with nutrition and can be empowering, eating bananas on an empty stomach can also be harmful. How? Super-rich in magnesium and potassium, bananas can overload the bloodstream thus posing a potential risk to the heart. Hence bananas may not be the best food to eat in the morning regularly. If you were planning to have bananas to gain weight, you can find alternate weight gain foods for quick and safe results.

However, here is a full list of the best foods to eat on an empty stomach:


1.Honey + Water + Lemon:

Drink a glass of lukewarm water mixed with 1 tablespoon of honey and half a lemon. The minerals, flavonoids, minerals, vitamins, and enzymes present in honey help to clean your gut and keep it healthy. The combination of water and honey helps to flush toxins out on daily basis, boost metabolism and keep you on your feet throughout the day. It also improves digestion and immunity.

Bonus: And of course, honey + water is very low on calories!

2. Fresh Fruits:

Fruits and vegetables contain lots of vitamins and minerals, fiber, phytochemicals, and other essential nutrients that are great for our health. Eat fresh fruits in the morning on empty stomach to boost physical energy, naturally, detoxify your system, and aid weight loss.

A. Watermelons:

Made of 90% water and electrolytes, watermelons are super gentle on the stomach and are good to be consumed on empty stomach. Especially great during summers.


It helps in toxin elimination and boosts smooth bowel movement. Papaya is also believed to decrease the bad cholesterol in the body.

3. Oatmeal:

Oats provide a coating on the stomach lining. This coat prevents irritation caused by the body’s naturally occurring Hydrochloric Acid (HCl). The high content of soluble fiber in oats aids in digestion and is also believed to lower cholesterol.

4. Soaked Almonds:

Almonds are super packed with essential vitamins, minerals, and nutrients like Manganese, Vitamin E, Proteins, Fibre, Omega-3, and Omega-6 fatty acids. The best way to eat almonds is to soak around the almonds overnight and eat them in the morning. Eat around 8-10 almonds every morning.

Tip: The skin of almonds is not easily digestible and also contains phytic acid. Phytic acid is observed to impair the absorption of minerals like Zinc, Iron, etc. Thus for these two reasons, peel the skin off and eat the inside of the almonds.

Bonus: Soaking the almonds overnight makes the skin soft and you can easily peel it off.

5. Amla Juice:

Fresh amla juice should not be mixed with tea or coffee (keep a gap of at least 60 mins). Rich in Vitamin C, amla helps in boosting immunity. According to Ayurveda, the consumption of amla on regular basis is believed to increase one’s lifespan. The alkalinity of amla strengthens the digestive system and also helps in maintaining great skin, hair, and eyesight.

6. Egg, Perhaps:

Eggs provide a diverse range of health benefits – the main one being, that it keeps you full for a longer time thus keeping you at bay from overeating or untimely munching on foods. Being high in calories, eggs make you consume lesser calories throughout the day thus aiding fat reduction in the long run.

7. Dates:

Instant energy to kickstart your day! The soluble fibers present in dates help in maintaining great digestive health and relieve constipation. Also, the potassium present in them is believed to treat stomach upset and treat diarrhea.

Go ahead and make use of this list for maximum absorption of food for nutrients.

Written by MedPlus