4 Foods to Eat on an Empty Sto.mach in the Morning That Work Like a “Trash Scanner” for the Body, Helping Prevent Can.cer

What do you usually eat for breakfast? Some familiar foods, when eaten on an empty stomach in the morning, can act as a “miracle remedy” for health—especially for the digestive system.

A 30-year-old female teacher surnamed Phuong, living in Beijing, China, was suddenly diagnosed with colorectal cancer after suffering from severe abdominal pain. Her doctor, Ms. Xu Zhijie from Peking University Third Hospital, explained that the cause was a long-term unhealthy diet.

Specifically, Ms. Phuong often skipped meals—particularly breakfast and dinner. Instead, she regularly ate fast food in place of proper meals, frequently ordered spicy and greasy late-night snacks, and ignored the abnormal “signals” her body kept sending.

For several months, she had to go to the bathroom two to three times a day, often accompanied by dull abdominal pain every morning. Believing it was just indigestion caused by irregular eating and work stress, she didn’t seek medical attention. It wasn’t until she nearly fainted from the pain and was rushed to the hospital by colleagues that she learned she had stage 3 colorectal cancer.

Through Ms. Phuong’s unfortunate case, Dr. Xu once again emphasized the crucial role of diet in preventing gastrointestinal cancers. In particular, eating breakfast properly—a habit many young people neglect—is essential. She recommended four foods to eat on an empty stomach in the morning to help cleanse the digestive tract, nurture gut-friendly bacteria, and reduce the risk of cancer:

1. Oats
In 100g of oats, there are about 5.3g of fiber, mostly beta-glucan—a soluble fiber that forms a gel in the intestines. This gel slows sugar absorption, regulates cholesterol, and, most importantly, enhances bowel movement, softening stools and making them easier to pass. Regular oat consumption can significantly reduce constipation, a leading risk factor for colorectal cancer.

However, as a whole grain, oats take longer to digest. Eating too much can cause bloating and indigestion, especially in people with stomach issues. The best option is to pair them with fresh fruits, yogurt, or nuts for easier digestion and balanced nutrition.

2. Sweet Potatoes
Sweet potatoes are high in insoluble fiber, which increases stool bulk and stimulates bowel movement. They are also rich in vitamin A, beta-carotene, potassium, selenium, and antioxidant polyphenols. These compounds not only nourish beneficial gut bacteria but also protect colon cells from free radical damage—a major cause of cancer.

However, since sweet potatoes are starchy, overconsumption can raise blood sugar levels, making them unsuitable for diabetics. For healthy individuals, pairing them with protein-rich foods or leafy greens helps balance nutrition and prevent starch overload.

3. Corn
Every 100g of corn contains nearly 3g of fiber and a good amount of magnesium. Magnesium helps relax smooth muscles in the intestinal walls, speeding up stool transit. That’s why many people feel lighter after eating corn in the morning. Corn also provides B vitamins and antioxidants such as lutein and zeaxanthin, which support vision and fight inflammation.

That said, corn spoils easily. Moldy corn produces aflatoxins, which are highly carcinogenic to the liver. Dr. Xu warns that only small, fresh amounts should be purchased, and any signs of mold mean it should be discarded immediately—never consumed.

4. Lotus Root
Few people know that lotus root contains more than 1g of fiber and a significant amount of protein per 100g. It binds with cholesterol and triglycerides in the intestines, reducing the absorption of harmful fats. Additionally, lotus root is rich in vitamin C and phenolic compounds, which have anti-inflammatory properties and help protect the digestive tract lining.

However, lotus root also contains a fair amount of starch. Overeating may lead to bloating and elevated blood sugar. When consumed in the morning, it’s best prepared by boiling or cooking in a light soup. Eating slowly and chewing thoroughly will make it easier for the intestines to absorb nutrients.