The digestive system is still sleepy in the morning, just warming up its digestive juices, while hormones have just finished the nightly body cleansing. When you introduce the wrong food at this moment, you do it a disservice. However, be careful! In general, the rule applies: what you put in in the morning, goes wrong throughout the day. So proceed with caution...

1. Fatty food – a nightmare for your stomach
   Let us share something that our grandmothers already knew without laboratories: fatty food at the wrong time does more harm than good. We're talking about fried potatoes, hamburgers, ice cream, cheeses, and nuts – sounds tasty, but...
   
   • What does science say?
     A study from 2021, published in the journal Nutrients, showed that fatty meals consumed late at night or early in the morning slow down stomach emptying by more than 50%. This means your digestion works the night shift, and you wake up feeling heavy as lead.
     
     
   • Calories?
     A serving of ice cream (150 g) has approximately 270 calories, half a hamburger can exceed 400, and nuts can go up to 600 calories per 100 g. If you consume all of this at night or in the morning, your body lacks the energy to burn it all – and the calories quickly stash into fat reserves.
     
     
   • Folk remedy?
     If you really crave something fatty – rather, warm up a spoonful of olive oil and drink it on an empty stomach. Why? Olive oil contains oleocanthal, a substance that acts as a natural anti-inflammatory agent. Just one spoon can stimulate digestion and even lower bad cholesterol levels.
   
   
2. Sugar and carbohydrates – silent disruptors of sleep and mood
   In the morning, you are probably hungry, tired, irritable... and a piece of chocolate or a croissant seem like lifesavers. But this is just an illusion. Sugar consumed on an empty stomach initially boosts you, then quickly – too quickly – drops you.
   
   1. What does science say?
      According to the American Heart Association (AHA), people who regularly consume sugar in the morning experience a sudden drop in glucose levels just two hours after breakfast – leading to drowsiness, irritability, and even a false sense of hunger.
      
      
   2. How fast does sugar work?
      One slice of cake contains about 450 calories, with 60–80 g of sugar – which is more than three times the recommended daily amount for an adult.
      
      
   3. Folk solution?
      Traditional healers recommend having an apple or a dried plum on an empty stomach. Why? An apple contains pectin, a natural fiber that cleanses the intestines and slowly releases sugar into the blood. With just one apple, you consume only 80 calories, but provide your body with vitamins C, K, and potassium – without an energy crash in an hour or two.
      
   4. Red meat and other hard-to-digest proteins
      If you thought that having a beef steak at five in the morning is a good idea – let us stop you for a moment. Red meat is, as rural healers say, for a strong person who goes to plow.
      
      • Digesting meat?
        Experts from Harvard University caution that digesting red meat can take anywhere from 4 to 6 hours. In the morning, when the body hasn't switched to its "digestive mode" yet, such food can cause bloating, stomach acidity, and even morning headaches.
        
        
      • Alternative?
        If you're still hungry and need proteins – opt for turkey meat (less fat, more tryptophan – an amino acid that calms the nervous system) or a glass of probiotic yogurt. Yogurt not only provides proteins but also good bacteria that promote a healthy gut flora.
      
      
   5. Spicy food – digestive issues and sleep disturbances
      People often say that spices heal. And it's true – chili aids circulation, ginger warms, pepper speeds up digestion. But all this at the wrong time is like fire on dry grass.
      
      • What happens?
        Spicy ingredients stimulate gastric acid secretion, which can cause heartburn, reflux, and an uncomfortable burning sensation in the morning. When the stomach isn't ready yet, one spicy dish in the morning can trigger digestive issues for the whole day.
        
        
      • Interesting fact?
        In 2020, a Korean study showed that consuming spicy dishes in the evening reduces sleep quality by more than 27%, primarily due to nighttime awakenings and discomfort.
        
        
      • Folk alternative?
        Instead of a spicy breakfast, opt for a warm herbal tea made from cumin, anise, and fennel seeds. This mixture – also known as a stomach tea – soothes the mucous membrane and regulates stomach acidity.
      
      
   6. Large portions – when your body is still asleep, but you're already eating for three
      Although you may have heard the saying "Eat breakfast like a king," this doesn't apply to the first hour after waking up. During this time, your body isn't ready for digesting large amounts of food.
      
      • What does practice say?
        Ayurvedic medicine, one of the oldest healing sciences, teaches that the first meal should weigh less than 200 grams and contain fewer than 200 calories. Such a meal should be warm, moist, and light – the best example being oat flakes with some fruit.
        
        
      • Why is this important?
        The digestive system operates in accordance with the circadian rhythm. In the morning, it's still in the "night mode," and overloading it can lead to bloating, tiredness, and slow digestion.
        
        
      • What do experienced people recommend?
        Many experienced healers recommend a warm pot breakfast: cooked millet or buckwheat porridge with apple and cinnamon. Such a meal satiates you, doesn't burden you, and gently wakes you up.
   
   Your stomach is like an old farmhouse stove – if you throw a log in it first thing in the morning, it will smoke, not warm up. With mindful food choices at the right time, you will do your body a favor, leading to more energy, a clearer mind, and better mood.
   And remember – traditional wisdom has not survived centuries for nothing. Combining it with new scientific findings can help us nurture our bodies in a simple yet effective way.