4 foods that one should never take on an empty stomach to avoid gas and bloating – The Times of India

Eating certain foods on an empty stomach can make gas, acidity and bloating much worse, especially if you already have a sensitive gut. Often, people might have noticed their stomach getting upset or uncomfortable after ingesting some food, which might include vegetables or fruits. Here are four common culprits and gentler ways to enjoy them without upsetting digestion. These four foods are recommended by a weight-loss, Diabetes, and thyroid nutritionist, Shweta Shah.

Morning stomach acid is naturally higher, and the gut has been-“resting” all night, so very acidic, cold, or highly fibrous foods can irritate the lining or overwhelm digestion. This irritation or overload can trigger excess gas production, belching, bloating, or a burning sensation in the chest-and upper abdomen.

Raw vegetables are high in insoluble fibre that provides bulk and generally moves quickly through the gut, but on an-entirely empty stomach this can feel rough and lead to cramping, gas, and bloating. Very large salads that are cold take up a lot of volume, stretch the stomach, and possibly irritate gut lining, causing stomach bloating-particularly if one is not used to high fibre or suffers from IBS.A better option is having salads for lunch, when the digestive fire is higher, adding to it some warm food and healthy fats like olive oil so that the meal feels grounding. Light steaming or sautéing the vegetables will reduce gas significantly, as will adding warming spices such as ginger or cumin and increasing fibre over a few weeks rather than overnight.

Tomatoes are mildly acidic, which will irritate an empty, acid-filled stomach, plus their acidity can inflame those who suffer from gastritis or reflux. Large servings of tomato or tomato-based sauces eaten in isolation stimulate burning, upper abdominal discomfort-and sour burps.You do not need to avoid tomatoes altogether for most people; it is safer to combine them with other foods such as whole grains, pulses, or cooked vegetables so the meal is less acidic overall. Those having a known history of gastritis or peptic ulcers are generally advised to limit very acidic foods like tomatoes, vinegar, or chilli during the morning and wait for later meals.

Oranges, sweet lime, grapefruit-and lemons are all full of vitamin C, but their natural acids will sting the lining of the stomach when there is no food present. This can show up as heartburn, upper abdominal bloating, or a feeling of “sour” burps soon after eating.Generally speaking, citrus is tolerated better mid morning or part of a mixed meal that contains some protein or healthy fat. These foods slow the release of acids and sugar. If you wake up hungry or with reflux, gentler options like banana, soaked raisins, or a small portion of oats can coat the stomach more softly and still give quick energy.

Coffee triggers stomach acid and quickens gut motility, and that’s why many people run to the bathroom after a cup. On an entirely empty stomach, this extra acid and rapid movement may cause burning, cramping, loose motions, or gas, and in some, it further exaggerates anxiety and jitteriness.Having a small snack or a handful of soaked nuts with water before coffee forms a physical barrier, wherein the acid doesn’t work directly on the stomach lining. Choosing brews that are naturally less acidic, like cold brews, sipping slowly, and staying well hydrated can further minimize the risk of bloating and discomfort without giving up the beverage entirely.Start with warm water-or herbal tea, then eat a small, simple breakfast that includes some complex carbohydrates and protein before introducing salads, citrus, or coffee later in the day.If you experience persistent bloating after a specific food is consumed, then for two weeks write symptoms down in a symptom diary and share these with a doctor/dietitian to rule out food intolerances, reflux, or IBS.