When you have an empty stomach and are extremely hungry, you tend to eat anything in front of you, whether it be a snack such as a chocolate bar, burger, or a full-fledged meal. Not everything is good to eat on an empty stomach. If you eat acidic food in such a situation, you might get stomach acidity issues or heartburn.
However, some foods have added benefits when eating them on an empty stomach. These foods boost your immunity and are often rich in micronutrients such as minerals.
9 Healthy Breakfast Ideas in 2024
1- Soaked Raisins (or Kishmish)
Soaked raisins formally known as Kishmish boost digestion and help relieve constipation. These are rich in potassium which prevents us from heart stroke or cardiovascular diseases and keeps our heart healthy.
They are also rich in iron, maintaining blood levels and preventing anemia. Another benefit of soaked raisins is that they are a natural sweetener. It means that these can provide an energy boost without increasing sugar levels in our blood.
2- Roasted Black Chickpeas (Chana)
Eating roasted black chickpeas or chana has many benefits. It is high in proteins and therefore perfect for a morning boost. Moreover, it is rich in fiber which helps in digestion, prevents bloating, and relieves constipation.
It relieves hunger, makes you feel full, and gives you a lot of energy. Therefore, it is good to start the morning with it.
3- Oatmeal
Oatmeal is also rich in fiber and good for digestion. It relieves hunger for a longer period. It provides high energy throughout the morning, without increasing blood sugar. It’s good for heart health too as it contains beta-glucan which lowers cholesterol levels in the blood and prevents cardiovascular disorders. For these reasons, it has become a common breakfast these days.
4- Papaya
Papaya contains an enzyme called papain that supports digestion and prevents digestion-related stomach issues. It is rich in Vitamin C, boosts immunity, and helps maintain healthy skin. Papaya has anti-inflammatory properties. It reduces inflammation in the body. It also helps in reducing joint pain and stiffness.
5- Soaked Almonds
Soaking almonds the whole night in water and then eating them in the morning makes it an excellent food to eat in the morning on an empty stomach.
Almonds are rich in antioxidants and help keep blood pressure low, thus preventing hypertension and keeping our hearts healthy. Soaked almonds are rich in Vitamin E, which boosts hair growth and helps maintain healthier skin.
6- Yogurt with Honey
Yogurt has probiotics and also contains fats that give an energy boost. Honey is a natural sweetener, and provides energy and natural sugars. When you eat yogurt with honey for breakfast, you get the added benefits. It is a healthy breakfast and keeps you energized, makes your skin healthy, and balances gut bacteria, improving digestion.
7- Fenugreek Seeds (Methi Dana)
Fenugreek Seeds or methi dana are also good to eat early in the morning on an empty stomach. It controls blood sugar levels and is therefore beneficial for diabetes patients. It also boosts metabolism and helps in weight loss. And, If you soak it in water for the whole night, it helps relieve bloating and acidity.
8- Desi Ghee with Whole Wheat bread
Desi ghee contains healthy fats that are essential for the body and brain. Fats also provide energy to your body, thus making you stay active. Although many people think that desi ghee increases weight, it helps in digestion and burning fats thus reducing weight loss. It also helps relieve acidity.
In Pakistan, eating desi ghee along with roti or whole wheat bread is a traditional but healthy breakfast. Perfect for people who are engaged in heavy physical work for the whole day. It keeps releasing energy at regular intervals thus making you stay active for the whole day. Along with the whole wheat which keeps the stomach full and gives carbohydrates, this breakfast is perfect for starting your day.
9- Guava
Guava is a fruit rich in vitamin C and it boosts immunity and protects your body against infections. It contains low calories, but a high amount of fiber, thus keeping you full for long and supporting digestion. Due to the presence of fiber, it prevents constipation. These are the things that are very healthy to eat on an empty stomach. You can eat one, or combine a few based on their benefits.
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Conclusion
Eating the right foods on an empty stomach can greatly impact your overall health and well-being. Foods like soaked raisins, roasted black chickpeas, oatmeal, papaya, soaked almonds, yogurt with honey, fenugreek seeds, desi ghee with whole wheat bread, and guava offer numerous benefits. These foods aid in digestion, boost immunity, provide essential nutrients, and support heart health. Incorporating them into your morning routine can improve energy levels, maintain digestive health, and prevent issues like bloating, acidity, and constipation.
