Coffee as soon as you wake up, a glass of fruit juice before breakfast or a banana to satisfy hunger: these are very common habits, but are we sure they are good for the stomach?
We often hear that some foods should never be consumed on an empty stomach, because they could cause acidity, reflux, bloating or even damage the gastric mucosa. In reality, many of these beliefs are not confirmed by scientific evidence.
The stomach is perfectly capable of handling food even after several hours of fasting. However, some drinks, foods and medications can actually cause discomfort, especially in people who suffer from gastritis, gastroesophageal reflux or other digestive disorders.
So let’s see what to pay attention to on an empty stomach and which false myths we should stop believing.
Coffee: is it really bad to drink it on an empty stomach?
For millions of Italians, the day begins with a cup of coffee, often even before having breakfast. But is drinking coffee on an empty stomach really harmful? Not necessarily.
According to experts at the Cleveland Clinic, there is no convincing evidence that drinking coffee on an empty stomach causes gastritis or ulcers in healthy people. Caffeine, however, can stimulate stomach acid secretion and accentuate heartburn or reflux in those predisposed.
Furthermore, in particularly sensitive people, it can cause nervousness, palpitations or a feeling of agitation.
There isn’t even a universally best time to drink coffee. If we tolerate it well when we wake up, there is no reason to give it up. However, if it causes discomfort, we can try consuming it after breakfast or reduce the quantity.
Sugary drinks: pay attention to the amount of sugar
Carbonated drinks, sweetened iced teas and energy drinks are not the best choice to start the day, but not because they automatically become harmful if consumed on an empty stomach.
The main problem concerns the high content of added sugars, which contribute to the caloric intake without offering the same nutritional benefits of a complete food.
Carbonated drinks can also promote bloating and belching, while those containing caffeine can accentuate some disorders in sensitive people. To hydrate as soon as you wake up, the simplest choice is water.
Packaged fruit juices: whole fruit is better
A glass of fruit juice may seem like a practical solution for breakfast, but it is not the same as eating a whole fruit. Even juices without added sugar contain sugars naturally present in fruit and, generally, a much lower amount of fiber than the original fruit. Drinking juice on an empty stomach is not in itself dangerous. However, especially in people who need to control their blood sugar, it is preferable to pay attention to the quantities.
Particularly acidic juices, such as orange or grapefruit, can also accentuate heartburn and reflux in some people. It is therefore better to favor whole fruit, which provides fiber and contributes more to the feeling of satiety.
Anti-inflammatory drugs: one of the cases where being careful is really important
Taking some medicines on an empty stomach may increase the risk of side effects. This is the case of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, which can irritate the gastric mucosa and increase the risk of gastrointestinal ulcers or bleeding.
For ibuprofen, in particular, it is generally recommended to take it with food or immediately after eating, following the instructions in the package leaflet.
Not all medicines, however, follow this rule. Paracetamol, for example, can also be taken without eating, while other drugs specifically require taking it on an empty stomach to be absorbed correctly.
This is why it is important to always follow the instructions of your doctor or pharmacist, without applying the same rule to all medicines.
Alcohol: on an empty stomach it is absorbed faster
Drinking alcohol without eating is a behavior that deserves particular attention. When the stomach is empty, alcohol passes into the blood more quickly and can cause the concentration of alcohol in the blood to increase more quickly, with more intense effects on the body.
The presence of food slows absorption, but does not eliminate the risks associated with the consumption of alcoholic beverages. Alcohol can also irritate the digestive system and make reflux worse.
It should be remembered that, even during meals, drinking alcohol does not become without health risks.
Spicy foods: can make reflux worse
Chili pepper, hot sauces and very spicy preparations are not necessarily harmful on an empty stomach. However, in predisposed people, they can cause burning, abdominal discomfort or accentuate the symptoms of gastroesophageal reflux.
Tolerance varies greatly from person to person: there are those who consume spicy foods without problems and those who experience discomfort even after small quantities.
Particular attention should be paid to evening meals. According to the National Institute of Diabetes and Digestive and Kidney Diseases, nocturnal reflux sufferers may benefit from avoiding eating within three hours of bedtime.
Very fatty foods: because they can burden digestion
Fried foods, particularly fatty foods and very large meals can slow down the emptying of the stomach and accentuate the feeling of heaviness. In some people they can also promote the symptoms of gastroesophageal reflux.
However, it is not the previous fast that automatically makes them harmful: what counts above all is the quantity consumed, the composition of the meal and individual sensitivity.
Those who frequently suffer from heartburn or digestive difficulties may find it beneficial to better distribute meals throughout the day and avoid excessive portions, especially before going to sleep.
Bananas on an empty stomach: are they really bad for you?
One of the most widespread beliefs concerns bananas, often accused of causing sudden glycemic spikes if eaten alone.
In reality, there is no solid evidence to advise against eating bananas on an empty stomach in healthy people. This fruit contains carbohydrates, fiber, potassium and vitamin B6, nutrients that the body can use regardless of the time of day.
The glycemic response depends on several factors, including maturation, quantity consumed and individual characteristics. Those who want a more satiating breakfast can accompany a banana with natural yogurt or dried fruit, but it is not necessary to do so to avoid presumed stomach damage.
Milk: does drinking it on an empty stomach prevent you from absorbing nutrients?
The idea that milk must necessarily be consumed together with other foods to allow the body to absorb calcium and proteins is also baseless. Milk can be drunk safely on an empty stomach by those who tolerate it.
People with lactose intolerance, however, may experience bloating, cramps, bloating or diarrhea after consumption, regardless of whether they have eaten or not. In these cases, choosing lactose-free milk can help reduce discomfort.
Chewing gum: does chewing gum on an empty stomach cause gastritis?
We often hear that chewing gum without eating promotes inflammation of the stomach, because it stimulates the production of gastric juices. In fact, there is no convincing evidence that this habit causes gastritis or damages the gastric mucosa.
Continuously chewing gum can still lead to air ingestion and cause swelling in some people. Additionally, high consumption of gums containing certain polyols, such as sorbitol or mannitol, can cause intestinal discomfort and laxative effects.
However, there is no scientifically proven rule according to which it would be necessary to stop chewing after 10 or 15 minutes to protect the stomach.
What to eat on an empty stomach?
For most healthy people, there is no list of foods universally prohibited during fasting. For breakfast we can choose, for example, fresh fruit, yogurt, oat flakes, wholemeal bread, dried fruit or other combinations that provide fibre, proteins and useful nutrients. The choice depends on personal preferences, nutritional needs and the possible presence of digestive disorders.
The real point is not to avoid certain foods just because the stomach is empty, but to recognize those that can cause us discomfort, limit excesses and follow medical indications in the presence of pathologies.
If heartburn, nausea or abdominal pain occurs frequently, it is important to consult a healthcare professional rather than eliminating entire categories of foods yourself.
