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Muesli for Weight Loss: A Delicious Path to a Healthier You

The quest for weight loss can often lead us down aisles of bland diet products. But what if you could shed pounds while enjoying a breakfast that’s both nutritious and delicious? Enter muesli, a breakfast cereal that’s more than just a bowl of boring oats.

Muesli: A Powerful Player for Weight Management

Unlike sugary cereals, muesli is packed with goodness. Gaia muesli, for instance, boasts a blend of rolled oats, nuts, seeds, and dried fruits. This combination offers a variety of benefits that contribute to weight loss:

  • High in Fiber: Muesli’s star ingredient, oats, is a well-known source of fiber. Fiber keeps you feeling fuller for longer, reducing cravings and preventing unhealthy snacking.
  • Protein Power: Nuts and seeds in muesli add a protein punch to your breakfast. Protein slows down digestion, further promoting satiety and curbing hunger pangs.
  • Healthy Fats: Certain nuts and seeds in muesli contain healthy fats, which contribute to a feeling of satisfaction and can prevent overeating.
  • Manages Blood Sugar: Muesli’s complex carbohydrates from whole grains help regulate blood sugar levels, preventing energy crashes that might lead to unhealthy snacking.

Muesli vs Oats: A Balancing Act

While rolled oats are a key component of both, muesli offers a more diverse range of nutrients compared to plain oats. The inclusion of nuts, seeds, and dried fruits in muesli provides a broader spectrum of vitamins, minerals, and healthy fats.

Milk Matters: The Muesli and Milk Marriage

Muesli can be enjoyed with various accompaniments, but milk can be a great partner for weight management. Here’s why:

  • Low-Fat Milk Option: Opting for low-fat or unsweetened plant-based milk keeps the calorie count in check while adding calcium and other essential nutrients.
  • Overnight Oats Magic: Soaking muesli in milk overnight creates a deliciously creamy porridge texture. This can be even more satiating than regular muesli.

How to Eat Muesli for Weight Loss Success

Here are some tips to maximize the weight loss benefits of muesli:

  • Portion Control: A half-cup serving of muesli is a good starting point.
  • Mindful Mix-Ins: While fruits add sweetness, be mindful of portion sizes. Opt for naturally sweet fruits like berries.
  • Sweetener Alternatives: If you crave sweetness, consider a drizzle of honey or a sprinkle of cinnamon instead of refined sugar.
  • Beyond Breakfast: Muesli’s versatility allows you to enjoy it as a snack or even a light dessert.

Muesli offers a delicious and nutritious path to a healthier you. With its fiber, protein, and healthy fats, it can keep you feeling satisfied and curb cravings, making it a valuable tool for your weight management journey. So, ditch the boring breakfast routine and embrace the power of muesli!

Ready to explore the world of muesli? Look no further than Gaia Muesli for a variety of delicious and healthy options!

Why Muesli is a Better Choice than Creamy Cereal

Muesli, with less amount of sugar and calories than other breakfast cereals, has become a preferred breakfast choice among health-conscious folk because it is rich in fiber, regulating the digestive system and aiding in weight control. Nuts added in it provide a great source of protein, antioxidants, and omega-3 fatty acids.

Muesli and the nutritional composition 

Muesli, a ready-to-eat cereal, and a popular breakfast option, consists of rolled oats, fresh and dried fruits, seeds & nuts. As the first meal of the day, Muesli helps you kick start your day to receive the goodness of carbs. Oats and protein loaded with nuts will be highly beneficial for your health. Muesli, a quick & easy-to-make snack, is loaded with a blend of nutrition and taste.

Muesli, a high fiber-and-protein superfood, contains a multitude of healthy ingredients. Muesli bears about 300 calories and is a hearty meal. Packaged muesli serves as a loose mixture of wheat flakes, oats, and multi-grains topped with pieces of dried fruits, nuts, and seeds. Honey, cinnamon, chocolate, quinoa, coconut, natural fruit, and other delightful flavors also add up to the taste.

Reasons to Choose Muesli over Creamy Cereal

  • Weight Loss

Creamy cereals spoil the health of an individual, while Muesli is a simple recipe handful of ingredients favorable for weight loss! Muesli with the right combination of protein, fiber, and carbohydrates is perfect for fitness freaks; Muesli with skimmed milk or yogurt with added slices of fresh fruits to let you enjoy a hearty breakfast. Muesli, with fewer calories and low sugar, serves as a natural way to have a flavorful meal with the goodness of healthy and nutritious fresh fruits.

  • Diabetes check

Breakfast is a point of concern for a diabetic patient. A healthy breakfast ensures weight management and manages your blood sugar levels. Diabetes patients choose muesli as a perfect low-sugar breakfast alternative. Consuming unsweetened muesli with almond milk helps control diabetes and maintains staple sugar levels.

  • Pregnancy

Nutrients and vitamins loaded in main muesli will definitely serve as a great choice, especially for a pregnant woman, as junk food is a no-no during pregnancy. Muesli, an excellent source of fiber, vitamins, and protein, will be serving as a healthier snack. Also, muesli consumption assists in breastfeeding. Creamy cereals are devoid of iron, a nutrient that breastfeeding mothers usually lack. So it’s worth picking muesli that is Rich in whole grains, oats, and wheat flakes, booting the body with iron, thus eradicating lethargy and fatigue. Also, Oats in muesli improve breast milk production.

  • Cholesterol check

Eating muesli and not creamy cereals reduces cholesterol and heart diseases as it has a high content of soluble fiber (beta-glucan). Dietary fiber lowers LDL cholesterol, and in this regard, it can be said that Muesli with lemon juice favor heart health.

Final say

Muesli, one of the healthiest breakfast options, is packed with loads of nutrients. So ensure eating nutritious snacks by picking the top muesli brand to satisfy your body with the much-needed protein & fiber.

Muesli: A Food for Healthy Lifestyle

As people grow older, they are more inclined to adopt a healthier lifestyle, and they are
also looking for healthy, nutritious, and delicious breakfast options. Muesli is one of the
favorites of all breakfast options
. This mixture of oats and other grains is an excellent
option for anyone looking for a complete and nutritious meal.

Several muesli products claim full of ingredients’ benefits except for any additional
flavors or preservatives in India. Therefore, it can be complex and confusing for people
to choose the right brands and make informed choices.

is traditionally prepared using dried oats or whole grain oats dipped in water or
fruit juice. Other common ingredients are fresh or minced fruit dried fruits and dairy
products (e.g., fresh milk, yogurt, cream, skimmed milk, fruit, cottage cheese, or instead
of non-dairy milk). These ingredients are mixed to form muesli.

Fresh Muesli
The preparation of homemade muesli varies depending on the taste and preferences of
the chef. Still, it contains mostly grain, nuts and seeds, and dried fruit in basic
proportions. Some home cooks prefer to mix dry ingredients ahead of time, and in the
container store your mass, wet ingredients are immediately before serving needed to be
added such as fresh fruit, dairy products, honey, and fruit juice.

Combined Muesli
The Chopped oats and various dried fruit, nuts, and seeds slices are loosely mixed to
form packed muesli. In addition, it usually contains other coated grains such as wheat or
rye flakes. Fried muesli is known in the United States as granola.

Cultural Details
Familiarity with the English-speaking world Chef working in restaurants for the English-
speaking world often uses the Bircher muesli label to distinguish their various store-
bought dishes.

It indicated that they are prepared based on the original recipe – with freshly squeezed
juice of fruits like apple and lemon, squeeze cream, and honey – rather than just stuffed
into pocket milk. However, these dishes are often a significant variation of the original
recipe rather than a reliable production.

Apple or orange juice is used by many instead of lemon and adds unusual ingredients
such as berries, fresh pears, cooked or roasted fruit, vanilla essence, and agave syrup.

Definitions of Culture
Muesli has been linked from the beginning with health-conscious foods and reverse
lifestyles. These definitions have led to developing terms relating muesli with social
freedom and intermediate categories in English-speaking countries.
This cultural distinction includes the British muesli belt and the American granola

There are many varieties, which may contain honey, spices, or chocolate. Dried mixed
muesli can be stored for many months and served immediately after mixing dairy
products. If desired, you can add fresh fruit slices. Alternatively, the mixture may be
soaked overnight in milk and served with fresh fruit or compote to taste

Muesli Benefits: For a Healthy Diet

Breakfast is widely considered to be the most important meal of the day – and with good reason. Our metabolism slows down overnight, and that’s why breakfast is essential to fire up our glucose levels after hours of fasting. It also supplies us with the energy to keep us going throughout the day, along with improving concentration and reducing the risk of overeating later on.

Unfortunately, most people today barely have time for breakfast. And if they do, more often than not, it is not as healthy as it ought to be.

A healthy breakfast includes fibre and protein, along with fruits, nuts and whole grains. It is low on sugar, fried foods and saturated fats. And for convenience sake, it must be easy to prepare.

Muesli ticks off all these requirements, and more. Here are a few benefits of incorporating muesli into your diet.

Healthy and nutritious

It is imperative that the body receives an adequate amount of all the nutrients for healthy living, only then does your immune system get stronger, thereby enabling your body to fight various germs and other diseases. Muesli is one of the most nutritious foods you can have. It contains a lot of minerals and antioxidants that are highly beneficial for your body.

Promotes digestion

Muesli is rich in whole grains and dietary fibre, or roughage. Fibre helps prevent digestive problems, such as constipation. Both whole grains and fibre can regulate your digestive tract.

Aids in weight loss

Fibre and whole grains don’t just promote smooth digestion. Fibre absorbs water and swells up as a consequence, which makes it occupy more space in the stomach. This feeling of satiety ensures that you don’t consume any unneeded calories for a while.

Raw oats also contain a large amount of resistant starch, which takes a long time to digest. This, along with the presence of Vitamin B and other nutrients, leads to your appetite being suppressed and your metabolism speeding up, causing you to burn more calories faster.

Oat consumption correlates to a lower weight in adults, so we can conclude that muesli fights the growing threat of obesity.

Good for your heart

The oat bran present in muesli contains a fibre known as beta-glucan, which reduces cholesterol levels by up to 10 percent, thereby reducing the chances of heart attacks.

The oats, nuts and seeds in muesli contain substances such as healthful lignans, antioxidants and Omega-3 fatty acids. Antioxidants and Omega-3 fatty acids are beneficial for those suffering from heart disease. Lignans are needed in the treatment of breast, prostate, colon and ovarian cancer.

Enhances performance

Muesli is perfect to battle the morning drowsiness. Its high food energy level boosts your concentration, while the high fibre content invigorates your body. Thus, it makes you more active and leaves you primed for exercise. Muesli is a great breakfast option for athletes.

So, there you have it! Muesli is, in many ways, a breakfast superfood. Not only is it ridiculously easy to prepare, and wonderfully tasty, but it has so many benefits that it just makes perfect sense to include it in your diet.

Good Health with Gaia

A fitting name for the brand, Gaia is the Greek name for the Goddess of the Earth. And just as the earth regenerates itself, Gaia was founded on the belief that nature offers us the best solutions for all our health and personal care needs.

Combining the miracles of nature with the wonders of science, Gaia offers a range of nutritional supplements and natural substitutes that aid the body’s natural regeneration.

Moreover, in today’s fast paced life where balancing health and wellness may seem difficult, Gaia’s wide range of products make it effortless to choose health one bite at a time.

About Us:

We are one of the leading health and wellness brands in India offering nutritional foods, supplements, and natural substitutes and sports products. Our motto is simple- “Feel Younger. Live Longer” and with Gaia you can do just that.

Every product at Gaia not only nourishes the body but also aids it in building immunity, health and wellness in the long run. At GAIA, we believe that earth’s diversity of flora and fauna, provides us all we need to keep the body rejuvenated for a longer and healthier life. With products ranging from green tea, oats, muesli, granola bar, cookies, olive oil, organic spices and a host of capsule supplements, Gaia has come a long way in establishing itself as a well known brand in the Indian market.

Gaia has 61 products and 3 specialized lines under GAIA LITE, GAIA SPORT and GAIA ORGANIC. GAIA LITE caters to the need of the diabetics and weight-watchers. GAIA SPORT is for those who lead an active lifestyle and requires fitness products to keep up their energy levels. While GAIA ORGANIC is for those who wish to adopt natural solutions to lead a healthier lifestyle and live their natural best.

Gaia was honoured with the ‘Admired Brands of India’ award and our Director, Dolly Kumar received the ‘Admired Leader of India’ award by VWP World Brands.

Our Journey:

Launched in July 2009, Gaia had only 4 nutritional supplements (Spirulina, Glucosamine, Neem & Aloe Vera) and 1 variant each of Green Tea and Stevia when it embarked on its journey as a retail brand. Slowly but surely, we dived into the world of health foods and launched our range of delicious, yet healthy Crunchy Mueslis and Granola Bar followed by our Cookies, Extra Light & Extra Virgin Olive Oil.

Over the years, Gaia has continued to launch variants of their green tea, cookies, muesli and granola bars. Finally, 2017 saw the launch of Gaia Organic which comprised of 6 organic spices namely turmeric granules, whole green cardamom, whole black cardamom, whole black peppercorn, whole clove and cinnamon sticks.

Today, GAIA has 61 products in the following categories:

  • GAIA Health Food
  • GAIA Sport
  • GAIA Lite
  • Gaia Plus
  • Gaia Organic

Apart from this, we have branched out with our presence in more than 10,000 retail outlets and over 500 Modern Trade outlets. The brand currently serves more than 5,00,000 customers across India through retail and online selling and  available at more than 25,833 retailers.

Having achieved incredible Pan India presence over the years, our products are available across all major key chain stores – Spencer’s, Nature’s Basket, Max Hypermarkets, Metro Cash & Carry, etc.

More than 600 distributors are associated with Gaia across PAN India.

Meet our Founder and Director- Dolly Kumar

“The earth has the power of regeneration and so does the human body. At GAIA, we believe that earth’s diversity of flora and fauna, offers us the best solutions for all our health and personal care needs. Our line of products are meant to help people feel younger.”

-Dolly Kumar

With dreams of bringing her vision of good health to life, Dolly Kumar saw tremendous future potential in India’s growing health and wellness industry. In order to present the promise of good health to the urban consumer, Gaia was conceived.

She launched Gaia in 2008 under the parent company Cosmic Nutracos Solutions Pvt. Ltd.  An entrepreneurial business enterprise in wellness and skincare, Cosmic Nutracos aims to provide innovative solutions in the areas of: Research and Development, Innovative Technology, Formulation Development, Packaging solutions and Global Sourcing.

In a world of emerging health consciousness, Gaia has been able to successfully formulate its products to cater to the growing health & wellness needs right from its inception.

Our Products

A handful of health for everyone: From supplements and energy bars to green tea packed with antioxidants, we at Gaia believe that health starts from the inside out.

Gaia Foods:

  • Green Tea: The perfect blend of antioxidants paired with various ingredients for their health benefits is what makes Gaia Green Tea a crowd favourite. Flavours like Lemon & Honey, Tulsi, Cardamom, Mint, Camomile and many others will leave you spoiled for choice.
  • Muesli: With a delicious combination of healthy multi-grains in flavours of Strawberry, Real Fruit, Soya and more, Gaia Muesli makes for the ideal breakfast meal.
  • Oats: Loaded with dietary fibre to keep you going all day long, Gaia Oats comes in many variants to kick start your day in a healthy way.
  • Cookies: Be it digestive, oatmeal or multi grain, Gaia Cookies help you beat the hunger pangs in a healthy way.
  • Olive Oil: Opting for a healthier alternative to regular cooking oil is easier with Gaia’s Extra Light and Extra Virgin Olive Oil. It increases the good cholesterol(HDL) while lowering the bad cholesterol(LDL) and is also rich in antioxidants.
  • Multifloral Honey: Not only is it a great alternative to sugar, but it also adds many healthy nutrients, minerals and vitamins in place of those empty calories

Gaia Sport:

  • Granola Bars: Packed with the goodness of granola, this multi nutrient bar comes in a number of flavours that provides a much needed energy boost any time of the day.
  • Trail Mix: The nutritious combination of dried fruit, nuts and seeds is what makes Gaia Trail Mix the perfect health snack. It’s loaded with protein, fibre, good fats and essential vitamins and minerals for those who seek nutrition on the go.

Gaia Lite:

  • Stevia: A natural substitute to sugar, Stevia is 100% low in calories. Gaia Stevia is fat free, making it beneficial for those with diabetes as well as the weight conscious.
  • Sugar Free Cookies: Prepared with nutritious grains like ragi, bajra, soya and oats, these cookies have no added sugar and zero cholesterol.
  • Roasted Legumes and Flakes: Loaded with protein and low in fat, these roasted grains and legumes are tossed in spices to offer a guilt free snack in between meals.

Gaia Organic:

Comprising of 6 organic spices from certified organic farms all over India, Gaia Organics includes Whole Clove, Cinnamon Sticks, Turmeric granules, Whole Green Cardamom, Whole Black Cardamom, and Whole Black Peppercorn.

Gaia Plus:

Nutritional supplements that help you take your health and wellness to the next level. Available in Amla, Aloe Vera, Spirulina, Flax Oil, Neem and Glucosamine, these capsule supplements offer a plethora of health benefits that can be easily incorporated into your every day diet.

Globe of Good Health!

Branching our beyond the borders, Gaia has reached many other countries starting from our neighbours with more than 60% retail share across Nepal and Bhutan retail market. We got phenomenal success and became number 1 brand in our respective categories like Muesli.

Apart from this, we successfully expanded our markets in the countries of Ghana, Greece, Dubai, Singaport, Myanmar, Maldives, Mauritius and Uganda.

Though we may have accomplished a lot in only a span of 9 years but we still believe the journey has only just begun! The journey of good health keeps going.

Muesli – The Healthiest and Smartest Breakfast Pick

Unfolding your busy day on an empty stomach? But haven’t you heard before that breakfast is kind of a big deal? In fact, it is well known that breakfast is the most important meal of the day. Having a proper and a hearty breakfast daily can reap in a number of health benefits.

But in today’s fast paced world, one hardly gets time to prepare a nutritious and hearty breakfast every morning, but instead chooses to skip it. What if you get all the nutrition you require to jump-start your day in an easier and convenient way? Well, muesli is undeniably your perfect pick!


Muesli is a fibre and protein rich cereal which is made of rolled oats, corn and wheat flakes, grains, seeds, dried fruit and other diverse breakfast ingredients. It aids in weight management as the fibre content not only keeps a check on your bloating tummy but also keeps you fuller for longer. It has zero cholesterol, making it good for your heart. It is also healthier than other sugary cereals. A nutritiously satisfying meal in a bowl, by choosing muesli as breakfast you can save yourself from potentially eating something fattening or unhealthy.


Crunchy and delicious, the following is Gaia’s muesli offering in lip-smacking flavours.

Nutty Delight Muesli

A delightful mix of healthy multi-grains along with a hearty dash of nuts, Nutty Delight muesli is high on fibre and protein.

Strawberry Muesli

Made from rolled oats, wheat and corn flakes, and honey, it is laced with the goodness of delicious strawberries. It is high on health and full of nutrients like vitamins, minerals and anti-oxidants.

Real Fruit Muesli

A delicious combination of healthy multi-grains and succulent pieces of papaya, apple, pineapple and raisins, Real Fruit muesli provides you with a good dose of fibre and nourishment

Diet Muesli

High fibre, low fat and with no cholesterol, it is a healthy breakfast option for the health conscious. Combined with skimmed milk and fresh fruits, Diet muesli serves as a low fat yet nutrition rich meal.

Fruit & Nut Muesli

The perfect blend of fibre rich rolled oats, wheat and corn flakes, healthy dried fruits and nuts, it is loaded with nutrients like fibre, vitamins, minerals and anti-oxidants.

Amaranth Muesli

Packed with the goodness of fibre, iron and with zero cholesterol, it is a mix of healthy multi-grains like rolled oats, wheat and corn flakes, along with almonds, raisins, millet and assorted seeds of amaranth, pumpkin and sesame.

Soya Muesli

Combined with the abundant health benefits of wheat flakes, oats, bran, almonds and honey, Soya Muesli contains all the vital nutrients needed to maintain good health.

Post Workout Food


This is an excellent source of high quality protein.


Low in saturated fat and cholesterol, this is also a high source of protein which will make your muscles grow.


High in energy, this is great for a super delicious post workout meal. It’s exceptionally great for recovery. You can have these along with whole wheat bread.


This is a great source of energy thanks to its high carbohydrate content.


Super yummy, super healthy, and super effective! Add some protein powder or peanut butter to your smoothie for added repair.


Low in calories, and high in fiber, this is a perfect post workout meal that can be made ready in under 5 minutes! Pick up a pack of Gaia Vegetable Oats


These offer a low-fat blend of protein and carbohydrates that are great for repair and recovery.


This is a great option for a post workout meal if you have time on your side. Fry the vegetables in olive oil to make this healthier.

Whatever exercise you do, the food you eat after your workout can make or break your workout.  Make your next workout better by refueling the right way!

Muesli Recipe

Not everyone gets the time to cook a whole spread every day. Does that mean we do not enjoy our breakfasts? Of course not. What we need to do is opt for healthy breakfast options that are also
summer yummy.

Mueslis, for example, is a great option for a healthy breakfast. A muesli breakfast gives you all essential nutrients of a healthy first meal. If you have a pack of Gaia Good Health Muesli with you, you’re going to love what we have in store for you in this post.

Here are 3 super tasty muesli recipes we would love to share with all health lovers.




  1. 500g muesli
  2. 250ml apple juice
  3. 250ml milk
  4. 250ml cream
  5. 1/4 cup caster sugar
  6. 60ml honey
  7. 125ml thick Greek yoghurt
  8. 1/2 teaspoon vanilla extract
  9. 1/2 cup sultanas
  10. 50g slivered almonds, toasted
  11. 1 teaspoon cinnamon powder
  12. 200g fresh fruit (such as grated apple, sliced apricots, blueberries and raspberries – in winter use dried fruits)

How to Make:

  • Place the oats in a large bowl and add the apple juice. Cover and refrigerate overnight.
  • Mix together the remaining ingredients except the cinnamon sugar.
  • To make the pan-fried apple, slice the apple into 1/2cm slices. Melt butter in frying pan, add maple syrup, cinnamon and apple and cook over a low heat for 5 minutes until golden.




  1. 1 cup muesli
  2. 3 tbsp brown sugar
  3. 2 tbsp jaggery
  4. 2 tbsp wheat germ
  5. 1 tbsp honey
  6. 60ml honey
  7. 1/2 tsp ghee for greasing

How to Make:

  • Add the muesli, brown sugar, jaggery, muesli and honey in a non-stick pan and cook on medium flame for 2 minutes.
  • Put to cool.
  • Divide the mixture into 20 equal portions and roll each portion into a ball.
  • Store it in an air-tight container and use as required.



  1. 250ml water
  2. 250ml milk
  3. 1 cup muesli
  4. 1 cup dahi
  5. 2 bananas cut into pieces
  6. 1 chopped apple
  7. 8 chopped strawberries
  8. 8 tablespoon honey

How to Make:

  • Heat water in a non-non stick pan. Add warm milk and muesli and stir for 4 minutes.
  • Set aside to cool
  • In a serving bowl, place 3-4 banana pieces, 3-4 apple slices, 3-4 strawberry pieces.
  • Add 2-3 tbsp muesli, pour 1 tsp honey, put 3-4 tbsp curd.
  • Add 2-3 tbsp muesli, again pour 1 tsp honey.
  • Serve garnished with roasted almonds

5 Foods You Should Not Eat On An Empty Stomach

It’s so much more convenient to grab that cup of coffee or a packet of chips on an empty stomach while attending to ‘more important things of the day.’ However, the quality of food going into our system takes a back seat, because who wants to make these decisions first thing in the morning, right? Taking the easy way out just leads to ill effects on the body that end up staying for the long run.

5 food not to eat an empty stomach

If you think reaching out for a glass of orange juice is a good idea in the morning – pause, observe and think again.
Here are some foods that are harmful to the body if consumed on an empty stomach.

1) Citrus Fruits – When it comes to fruits, it’s of utmost importance to consume them at the right time and in the right quantity. The acids present in citrus fruits over time can provide an unnecessary boost to acid production in your gut. This may result in stomach issues such as gastric ulcers or even gastritis. Heartburn is also a possible reaction to eating citrus fruits on an empty stomach, along with a slower metabolism thanks to the high level of fructose present in fruits. Guavas and oranges are fruits you need to especially stay clear of due to their high citric acid content.

Citrus Fruits

2) Yoghurt – We’ve got a wonderful powerhouse of good bacteria present in our stomachs at all times that help to break down the food we ingest and transport its nutrients to the rest of the body. Yoghurt contains a high amount of lactic acid that promotes the strengthening of our bones and helps good bacteria to grow. An empty stomach already has high levels of stomach acid present in it, and consuming yoghurt at a time like this can lead to the lactic acid from the yoghurt to be completely ineffective or even lead to an unpleasant acid reflux.


3) Coffee – Your morning cup o’ Joe may be waking you up, but to your body, it’s doing more harm than good. Drinking coffee on an empty stomach leads to higher levels of acidity in the body. You may also experience indigestion and heartburn throughout the day thanks to this delicious beverage, so it’s best to eat something before drinking your coffee as you wake up.


4) Spices – Spicy foods first thing in the morning cause an increase in the production of acid in the stomach, which may result in digestive problems in the future. Thanks to the presence of capsaicin, the acid that makes chillies spicy, consuming spicy dishes as the first meal you have in the day may not be a good idea!

5) Bananas – Just because it’s a fruit, doesn’t mean you can eat it first thing in the morning! Eating bananas on an empty stomach increases the amount of magnesium in the blood, which is not good news for your heart. Bananas are also high in natural sugar, being that 25% of an average banana is sugar, giving you an initial energy boost that only ends up draining you in the later hours. The same sugar fills you up temporarily but leaves you empty-stomached soon after. Also, owing to the acidic nature of the yellow fruit, it’s possible that one may encounter bowel issues if one makes this a habit.


So, what do you eat instead?

Here are a few best superfoods you can eat empty stomach:

1) Oatmeal or Muesli – The soluble fiber in the oatmeal helps lower the cholesterol levels of the body. It also provides a protective lining in the stomach in the mornings from the produced hydrochloric acid. A single cup of cooked oatmeal has about 150 calories, up to 4 grams of fiber, and a hefty 6 grams of protein. Safe to say, oatmeal makes for a great first meal to start off your day on a healthy note.

2) Honey The release of serotonin or the ‘feel good’ hormone with the consumption of honey helps energize you for your day and boosts your brain activity. Honey is also excellent at wiping your digestive system clean of any unhealthy bacteria and keeping it squeaky clean. The antioxidants present in this sweet delight also help flush out toxins from your body, paving the way to fresh and clear skin!


3) Eggs – The high amounts of protein and good fats in eggs help you maintain your energy levels throughout the day. They also keep you fuller for longer, thus boosting your longevity. Egg whites are great for those looking to lose weight since it low in calories and high in vitamins, minerals, and protein. Consuming boiled eggs as your first meal is ideal if you have a long day ahead.


4) Poha – Everyone’s favorite breakfast snack is a great option to have as the first meal in the morning. Poha, or flattened rice, is low in calories yet high in carbs, which keep you going for longer throughout the day. Get ready to have a sustainable boost of energy with this delicious meal, along with a healthy supply of minerals such as iron and vitamins. And what’s more, it’s gluten-free!


5) Watermelon – This fruit’s high amount of lycopene helps the body regain its nutrients in the morning. It also supplies the body with a sufficient amount of fluid and is great for the heart and the eyes. High in vitamins C & A, watermelons contain only roughly 50 calories per cup. Its high iron content is also perfect for anemics, helping them regain their hemoglobin health if consumed regularly. Other than vitamins, watermelons also contain potassium and magnesium and have proven to be a great help for your heart.


6) Nuts – Dry fruits such as pistachios, almonds, dried figs & apricots, cashews, walnuts, and raisins are believed to be superfoods, with high antioxidants and vitamin-rich properties. Almonds help boost our memory, skin, and hair with Vitamin E and walnuts help the brain develop and function more efficiently. Apricots and dried figs are great for skin, stomach, and immunity, and pistachios contain important phytonutrients to help your body combat disease.

Dry Fruits

7) Apples – Rich in the dietary fiber pectin, apples work excellently for improving bowel movement. Pectin can be found in the peel of the fruit, and also helps to boost the production of lactic acid that helps keep the colon and the digestive tract clean & healthy. The best time to eat apples is in the morning, so as to ensure ideal bowel cleaning and reap the benefits of the fruit as well. The benefits of eating apples are many, but eating apples on an empty stomach is the perfect way to help your body get the best of all it has to offer.


8) Dates – Dates contain vitamins C & D that work to improve skin’s brightness, and elasticity and increase cell turnover. The benefits of eating dates on an empty stomach can also be extended to having healthy hair, as its iron-rich qualities help to strengthen the hair while improving blood circulation to the scalp. The best time to eat dates is anytime through the day and ideally on an empty stomach.


9) Infusion Tea with Sugar-free CookiesIf there is the best way to start your day it is to start it with a caffeine-free drink that helps detoxify all the toxins. It is proven that the consumption of infusion tea or green tea on an empty stomach enhances brain function, improves gut function, and lowers the risk of cancer cell formation. You might get surprised to see your weight moving down slowly. Want to make it fun? Try adding crunchy sugar-free cookies when sipping this aromatic drink and feel light the entire day.

10) Mix Seeds- Trying to lose weight or stay fit in general, try adding seeds to your oh-so-delicious breakfast bowls. Eating them on an empty stomach may speed up the process and give you that extra fiber to keep you full in the healthiest way possible. The fiber, nutrients, and minerals found in these healthy plant-based seeds will make your skin and hair happy.

Bircher Muesli

Bircher Muesli – What better way to start your day with a healthy breakfast made with oats, muesli and nuts. All the right ingredient in one serving. Staying healthy never got so simple and fun.

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