What Not to Eat on an Empty Stomach?
What foods not to eat, even if you are hungry, and how to replace them so as not to hurt your stomach.
When an empty stomach is already rumbling, you want to pounce on fragrant dishes with hot spices. But because of the spices in the stomach, discomfort can intensify, says Lisa Ganjhu, MD, a gastroenterologist at Langone University of New York Medical Center.
The stomach is empty and nothing softens the effect of spices when they come in contact with the lining of the stomach. Lisa Ganji.
Leave food with hot pepper or sauce for the second course until at least something appears in the stomach.What to eat?
Dairy products do an excellent job of extinguishing a fire from spicy food and gently cover the walls of the stomach. Therefore, Indian dishes are often served with yogurt-based sauces. Therefore, if you are hungry and have spicy food in front of you, first take a few sips of milk or eat a couple of spoons of unsweetened yogurt. Spices allowed, but calmer: cumin or coriander, that does not irritate the digestive system.
Fruit if it's the only dish
An apple or a pear alone will not kill hunger, says Tamara Melton, nutritionist, and nutritionist at the Atlanta Academy of Nutrition and Dietetics. The sugar contained in fruits enters the bloodstream more slowly than sugar from sweets due to fiber, but this will not save you from the desire to eat.
High-protein foods should be added to fruits. They digest more slowly and, as studies show, inhibit the production of ghrelin — the hormone responsible for the feeling of hunger. It is ghrelin that signals the brain about hunger.What to eat?
Seal the fruit with nuts or cheese. Fruits and cottage cheese go well with Greek yogurt dressing.
Snacks, Chips, and Cookies
Five crackers can hide up to 100 kilocalories that will not help to cope with hunger. This is the main problem of fast food snacks: due to a large amount of readily available carbohydrates, they sharply increase blood sugar, which then quickly drops. And you want to eat again.What to eat?
For a snack on the run, it is better to make a sandwich with chicken or turkey. 200–300 kilocalories are much better at managing hunger.
Oranges, Mint, Coffee, Ketchup
These are all products that stimulate the production of acid in the stomach. If you eat them on an empty stomach, the consequences will manifest themselves in the form of heartburn and pain, says Dr. Lisa Ganji. In an empty stomach, there is already a lot of acids, and there is not enough food to neutralize its effect on the lining. Coffee and caffeine irritate gastritis patients.What to eat?
Most vegetables do not cause rapid acid secretion, in addition, they have a lot of fiber, which helps with gastritis. Vegetables, pea or mashed potatoes — great for satisfying hunger.
The combination of white rice and soy sauce harms when you eat them on an empty stomach, says Maria Bella, a nutritionist, founder of the Top Balance Nutrition clinic in New York. There is little fiber in rice, and you are thirsty for the salt sauce. But our brain confuses thirst and hunger. Trying to fill both your empty stomach and thirst, you will eat more. You will pay with a feeling of heaviness.What to eat?
The same rolls wrapped not only in rice but also in a cucumber (or only in a cucumber). A better start with a regular salad.
Of course, you do not eat alcohol but drink it. But on an empty stomach, it’s better not to do this — you get drunk faster, and then you want to eat even more. A hungry and tipsy person runs the risk of eating everything: chips, spicy pizza, and everything else, which is better to refrain from. This is due to the effect of alcohol on leptin levels — a hormone that signals the brain about satiety. Three servings of alcohol — and you are already 30% less sensitive to the hormone.What to eat?
It's simple: first a snack, then everything else. Start not with salted nuts, but with grilled vegetables or chicken dishes — quite light and yet nutritious.