Fruits are often seen as a go-to healthy option for children’s breakfasts—colourful, sweet, and full of nutrients. But health experts warn that offering fruits to children first thing in the morning, especially on an empty stomach, may not be the best idea.

Although fruits are packed with essential vitamins, minerals, and fibre, clinical dietitian Fiona Sampat from Mumbai’s Kokilaben Dhirubhai Ambani Hospital says that the timing and way in which children consume fruits can significantly impact their health.

In a recent conversation with HT Lifestyle, Sampat explained that giving fruits on an empty stomach can cause a sudden spike in blood sugar levels. This is due to the natural sugars found in fruits, which, without other food in the stomach, are quickly absorbed into the bloodstream. In children, this rapid increase can lead to an energy surge followed by a crash—causing irritability, fatigue, and hunger soon after.

For kids managing blood sugar conditions, this can be particularly problematic. But even in healthy children, fruits like oranges or sweet lime—high in acidity—may irritate an empty stomach, leading to discomfort or bloating.

That doesn’t mean fruits should be cut from a child’s morning diet altogether. The key lies in how they are served. Sampat suggests combining fruits with sources of protein or healthy fats—like milk, curd, nuts, or seeds—to create a more balanced meal. This slows down sugar absorption, keeps energy levels stable, and helps children feel full for longer.

Studies also show that eating fruits between meals—rather than first thing in the morning—may support better appetite control and help maintain a healthy weight.

Another point to consider is the form in which fruits are served. While fruit juices might seem convenient, they lack the fibre found in whole fruits, which plays a crucial role in digestion and satiety.

For a more wholesome start to the day, Sampat recommends a few alternatives: warm drinks like cumin or turmeric water for digestion, chia seed water for fibre and heart health, or a simple glass of milk to stabilise blood sugar.

While fruits remain a vital part of a child’s diet, they’re best served in a balanced way. Instead of handing over an apple or banana the moment your child wakes up, consider pairing it with a protein-rich food or offering it a bit later in the morning. A small change in routine can go a long way in setting up a healthy day.