Many of us rely on a cup of coffee to start the day and get us moving (in more ways than one!). But how does it affect your gut health?
The US is a nation of coffee drinkers, with over 60% of us enjoying at least one cup a day. And while it helps to keep you alert, there’s evidence that drinking coffee can be beneficial for your health.
Research has shown that coffee may have a wide range of health benefits including reducing your risk of diabetes, heart disease Parkinson's disease, Alzheimer's disease, and various types of cancer.
But have you ever wondered what does your cup of Morning Joe does to your microbiome? We speak to our expert Dr. Nicola Segata from the University of Trento, Italy, to find out what we’ve learned from our PREDICT studies about how coffee affects your gut health.
In this post, we take a closer look at:
- The many biological molecules that coffee contains and their relation to overall health.
- The gut-related benefits of drinking coffee.
- Novel findings from our PREDICT studies relating to coffee consumption and gut microbiome diversity.
How coffee affects your gut health
There are more than a thousand bioactive molecules in coffee. The best known - and our favorite! - is caffeine, which provides that famous energy boost. But there are lots of other beneficial compounds in coffee, including vitamin B2, magnesium, and polyphenols. So how do all these chemicals affect our gut?
One of the most obvious effects of coffee is its ability to keep things moving through your gut. Caffeine activates contractions in your digestive tract, while other compounds in coffee stimulate the production of stomach acid, which both help move food through your gut and keep you regular.
You might have noticed that after you finish your cup, you need to make a speedy exit to the bathroom. If so, you certainly aren't alone: nearly 30% of people say that drinking coffee makes them need to poop within 30 minutes.
Coffee also contains a range of anti-inflammatory molecules that can help maintain a healthy digestive tract and prevent inflammatory reactions that have been linked with chronic diseases.
How coffee affects your microbiome
The millions of microbes living in your gut (known as your microbiome) play an essential role in your gut and overall health. They can also have a significant impact on how you respond to food. To eat to support our best health, we need to understand how the things we eat and drink (coffee included) affect our gut inhabitants.
In our PREDICT studies, we took a closer look at how coffee consumption affects the microbiome.
"We saw a very strong correlation between drinking coffee and the composition of the gut microbiome," says Nicola. "We noticed that people who drank coffee tended to have higher microbiome diversity."
"We also found that the link between coffee and the microbiome was dose-dependent, so people who drank more than four cups per day tended to have the highest microbiome diversity, compared with people who drank fewer cups or none at all."
As you might remember from our previous posts, a rich, diverse microbiome with lots of different microbial species is generally a healthy microbiome. That's because when you have lots of different gut microbes, you have a capable, resilient community that can cope with whatever you throw at it. Importantly, a high microbiome diversity has been associated with a reduced risk of obesity and chronic diseases.
So, a diverse microbiome is a healthy microbiome, and it seems that coffee might help us get there. But how does it work?
Although we can't say precisely why coffee drinkers tend to have higher microbiome diversities, it may be linked to the fact that coffee contains polyphenol and soluble fiber compounds that act as food for our beneficial ‘good’ gut microbes and increase their diversity and activity.
Coffee also contains antimicrobial molecules that can help reduce the presence of harmful microbes, making room for ‘good’ bacteria and helping them flourish.
Bearing all this science in mind, we see no reason to cut out coffee - and it might help keep you regular and increase your microbiome diversity too!
Find out more:
FAQs
Moderate consumption (1-2 cups per day) may offer several benefits related to digestion and overall well-being when combined with other lifestyle choices such as eating a balanced diet rich in fibre-containing foods like fruits and vegetables and getting enough exercise each day.
Is coffee good for gut health? ›
A few benefits of drinking coffee:
Increase the growth of healthy gut bacteria, which fights off pathogens. Lowers risk of colon cancer. Coffee contains antioxidants and can reduce inflammation in the gastrointestinal tract.
Can coffee clean your colon? ›
Several studies have claimed that consumption of coffee helps improve the bowel movement. As a postoperative care for constipation, coffee intake has been shown to significantly reduce the time to first bowel movement, first flatus, and solid diet tolerance.
Is drinking coffee every day bad for your stomach? ›
Although for many years coffee was believed to cause stomach ulcers, a large study of more than 8,000 people didn't find any link between the two ( 22 ). On the other hand, some studies suggest that caffeinated beverages may worsen gastroesophageal reflux disease (GERD) in some people.
Does coffee heal leaky gut? ›
Many people with leaky gut, or any of the autoimmune conditions associated with leaky gut, report that coffee consumption triggers leaky gut symptoms, such as diarrhea or stomach pain. For this reason, many people with leaky gut cut out coffee as they work to heal their leaky gut.
What coffee drink is best for gut health? ›
Turmeric coffee
This coffee, of course, contains turmeric, a spice known for its anti-inflammatory and antioxidant properties. Some claim that the drink helps improve digestion, boost immune function, and even relieve depression.
Does coffee break gut rest? ›
For most people who practice intermittent fasting, coffee won't break your fast if you're interested in weight loss or metabolic-health gain.
What is the best gut cleanse? ›
The following natural colon cleanses can be done cheaply, and they're also quite safe if done correctly.
- Hydration. Drinking plenty of water and staying hydrated is a great way to regulate digestion. ...
- Saltwater flush. ...
- High fiber diet. ...
- Juices and smoothies. ...
- Juice fast. ...
- More resistant starches. ...
- Probiotics. ...
- Herbal teas.
Pour 2 tablespoons of apple cider vinegar into the warm water. Stir in 2 tablespoons of raw honey into the warm water. Drink the mixture before bedtime. Expect a series of bowel movements the next day as waste and toxins are eliminated.
Does coffee cause inflammation in colon? ›
Does drinking coffee cause UC? Emerging research indicates that drinking coffee isn't associated with an increased risk of developing UC. In fact, it may even lower your risk (3, 5 , 6 ).
The action of coffee on stomach acid secretion has raised the issue of a possible increase in dyspepsia (poor digestion, discomfort, nausea, heartburns, eructation, and flatulence), or esophageal burns, gastritis or ulcers, and gastro-esophageal reflux disease (GERD).
What are the negative effects of coffee? ›
You drink more than 4 cups of coffee a day
- Headache.
- Insomnia.
- Nervousness.
- Irritability.
- Frequent urination or inability to control urination.
- Fast heartbeat.
- Muscle tremors.
The caffeine content in a single cup of coffee is enough to have a major effect on someone's gastrointestinal system. Second, coffee and coffee drinks are acidic beverages. Drinking coffee may increase the acid levels in your stomach or gastrointestinal tract, which can lead to inflammation of the stomach.
Does coffee destroy gut bacteria? ›
Regular coffee consumption has been linked with an increase in beneficial bacterial groups within the gut microbiota such as Bacteroides-Prevotella-Porphyromonas.
Will quitting coffee help my gut? ›
Coffee is attributed to stimulating our digestive system as much as our brain, and researchers believe it's likely due to the way caffeine interacts with the microbes that live in our gut. This means that quitting the caffeinated stuff could mean a little irregularity in the bathroom.
Are eggs good for gut health? ›
As part of a balanced diet, eggs contribute to a healthy digestive tract and can be helpful during acute digestive problems. In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes.
Is coffee messing up my gut? ›
The bottom line
Coffee has several compounds that may upset your stomach. This includes caffeine, coffee acids, and often other additives, such as milk, cream, sugar, and sweeteners. Apart from caffeine, many of these compounds are also present in decaf coffee.
Is coffee anti-inflammatory? ›
Caffeine is the first thing that comes to mind when you think about coffee. But coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease, say nutrition experts from Johns Hopkins University School of Medicine.
What coffee is easiest on the gut? ›
Low-acid coffee options
- Dark roasts. Dark roast coffees tend to be less acidic because they contain fewer compounds that cause stomach cells to produce acid.
- Espresso beans. ...
- Cold brew. ...
- Low-acid coffee brands. ...
- Mushroom or chicory coffee blends.
According to a 2021 study, people who consume higher amounts of caffeine are more likely to have alterations in the gut microbiome associated with IBS. These effects can all compound IBS symptoms, especially if you're hypersensitive to certain ingredients like caffeine.
