What to eat when you wake up

Starting your day with the right foods on an empty stomach can make a world of difference to your digestion, energy levels, and overall well-being.

- Sadhvika Srinivas

The first thing we eat in the morning sets the tone for our metabolism, digestion, and energy for the day. Nutrition research highlights the importance of choosing foods that nourish the body, support digestive health, and provide an energy boost.

Why breakfast matters?

Breakfast is the meal eaten after the longest period without food, following hours of fasting while we sleep. This "postprandial fasting" period is crucial for rebalancing and reenergizing the body. Studies show that eating breakfast can reduce the risk of weight gain through metabolic mechanisms such as reduced levels of ghrelin (an appetite-inducing hormone) and increased post-breakfast energy expenditure.

Research also suggests nutrient timing—eating meals in sync with the body's natural circadian rhythm—is important for overall health, weight management, and metabolism. Skipping breakfast, by contrast, has been linked to elevated plasma lipoproteins, fasting glucose, and poor micronutrient intake.

Breakfast also supports cognitive functions by providing the brain with essential fuel, improves metabolism, and supports weight maintenance. Nutrients are most readily absorbed after the body has been fasting overnight, allowing for maximum benefit from breakfast foods.