Coffee
Sorry, coffee lovers—but you might want to avoid chugging java right after waking up. Coffee, especially strong black coffee, can be tough on an empty stomach. That’s because the caffeine in coffee (and coffee in general) promotes the release of gastrin—the hormone that secretes stomach acid. This effect can lead to reflux symptoms, such as bloating, nausea, and regurgitation.
“Caffeine also opens up the lower esophageal sphincter (LES), or the muscular valve between the esophagus and stomach,” says Dr. Robynne Chutkan, MD, FASGE. This can cause the contents of the stomach (including stomach acid) to travel back up into the esophagus, further contributing to reflux.
It’s worth noting that caffeine can have these effects whether or not your stomach is empty, according to Dr. Chutkan. But if you haven’t had anything to eat, the side effects might be more irritating. To avoid stomach issues, Johanna Salazar, MS, RDN, recommends having a small high-protein or high-fat snack before drinking coffee. Examples include hard-boiled eggs, a few tablespoons of nut butter, or even a dollop of full-fat coconut milk in your coffee. This will “make it easier for the stomach to tolerate coffee and [reduce the uncomfortable] side effects,” says Salazar.