Our body functions best when it’s properly nourished. An empty stomach can lead to more than just hunger pangs—it can impact your concentration, energy levels, immune system, and even long-term health. When we skip meals, particularly breakfast, our body becomes more vulnerable to viruses and bacteria. Hunger also makes it more difficult to focus on tasks or make sound decisions. Therefore, it’s important not only to eat regularly but also to choose healthy foods that fuel your body well.
However, beyond just skipping meals, certain actions and food choices can be especially harmful when done or consumed on an empty stomach. Below is a list of things you should avoid doing before you’ve eaten, along with the reasons why.
1. Going Shopping for Groceries
Never go grocery shopping when you’re hungry. Hunger influences your decisions, making you more likely to purchase unhealthy, processed foods that offer little nutritional value. When your stomach is empty, your brain is more focused on instant gratification, not balanced nutrition or budget-friendly choices.
2. Going to Sleep
Going to bed hungry is a recipe for poor sleep. A drop in blood sugar levels can lead to restlessness, waking up earlier than planned, or difficulty falling asleep in the first place. Furthermore, poor sleep caused by hunger may disrupt hormone levels that affect mood, stress, and even metabolism. A light, healthy snack before bed can help maintain blood sugar levels and support better sleep quality.
3. Drinking Coffee
Drinking coffee on an empty stomach can cause more harm than good. It increases the production of stomach acid, which can lead to heartburn and indigestion. Even decaffeinated coffee can have similar effects. Moreover, coffee without food may reduce serotonin production—the “feel-good” hormone—which can leave you feeling irritable or low in energy. Instead, consider drinking your coffee with some milk or after you’ve eaten something to buffer its effects.
4. Intense Exercise
The idea that working out on an empty stomach burns more fat is a myth. Without fuel, your body has less energy, which means your performance and endurance will suffer. You may also risk muscle loss. A light snack before exercising can make your workout more effective and safer.
5. Arguing or Having Serious Discussions
Avoid conflicts or heated discussions when you’re hungry. Hunger can affect your mood and make it harder to control emotions. Low energy levels impair your ability to think rationally or respond calmly. If you anticipate a tense conversation, have a small meal or drink something warm beforehand to stabilize your energy and mood.
6. Chewing Gum
Chewing gum when your stomach is empty can trigger the production of digestive acid. Since there’s no food to digest, this acid can damage the stomach lining, potentially leading to gastritis. If you must chew gum, opt for natural, sugar-free types and limit how long you chew.
7. Taking Anti-Inflammatory Medications
Avoid taking medications such as aspirin, ibuprofen, or paracetamol on an empty stomach. These drugs can irritate the stomach lining and increase the risk of ulcers or bleeding. Moreover, they may be less effective without food. Always take medications with or after a meal unless your doctor advises otherwise.
8. Drinking Citrus Juices
Drinking citrus juices like orange or lemon juice first thing in the morning might seem refreshing, but it’s not ideal on an empty stomach. The high acidity and strong fibers can irritate the stomach lining and cause discomfort. It’s better to drink these juices after you’ve had a proper meal.
9. Consuming Alcohol
Drinking alcohol without eating beforehand allows it to enter your bloodstream more quickly, intensifying its effects. It also takes longer for your body to process alcohol when there’s no food to slow its absorption. This increases the risk of liver strain, kidney issues, and heart problems. Always eat something before consuming alcoholic beverages.
Final Thoughts
Taking care of your digestive system and overall health starts with being mindful of what you do on an empty stomach. From your morning habits to your nighttime routines, making informed choices can help you maintain balance and avoid long-term issues. Eating even a small, nutritious snack before engaging in any of the activities listed above can make a significant difference in your physical and mental well-being.
