Your first cup of coffee in the morning is worth getting out of bed. After all, just a few sips of a caffeinated magic potion can transform you from feeling extra. zombie night to a real, living human being.
But is drinking coffee on an empty stomach a good idea when it comes to gut health? We asked the experts what happens when you enjoy a pre-breakfast pick-me-up.
Is it bad for you to drink coffee on an empty stomach?
The good news is, according to Dr. Jill Carnahan, MD, An expert in functional medicine, unexpected, the short answer is no. She says there is little scientific evidence that drinking coffee on an empty stomach is harmful for most people.
actually, Dr. Stephen Gundry, MD, The heart surgeon and GundryMD founder says drinking coffee on an empty stomach is fine for most people. In fact, he highly recommends coffee in general, partly because of its high polyphenol content. “These essential plant proteins in coffee promote everything from longevity, protection against Alzheimer’s disease, a healthy weight, a healthy microbiome, and significant relief from depression and anxiety,” he says. increase.
However, due to its high acidity, coffee can irritate the stomach in patients with gastritis or reflux esophagitis. “If you suffer from frequent heartburn or have been diagnosed with gastritis or stomach ulcers, it’s best to avoid drinking coffee on an empty stomach,” she says.
How does coffee affect your gut?
Dr. Carnahan explains that coffee, like cacao, is made from beans and contains high levels of polyphenols and antioxidants. “In fact, for many people, coffee is one of the primary ways she gets these polyphenols in her diet,” she explains.
Both coffee and dark chocolate contain microbiome nutrients that can be processed into highly beneficial nutrients called SCFAs (Short Chain Fatty Acids). “SCFAs have been shown to help repair the cells lining the gut and create a nutrient-rich environment in the gut that is associated with improved metabolic health, obesity, diabetes and heart disease risk. “Drinking coffee to increase SCFAs is very beneficial for the gut microbiome.”
However, because coffee is acidic, it can be irritating for those with sensitive gut or those who already have digestive issues. Abigail Huber, RD, LDN on healthy nutrition. “Most notably, coffee can stimulate heartburn because caffeine relaxes the sphincter muscle, which controls acid lodging in the stomach and improperly returning to the esophagus.”
Selina Poon, CN, CHC, CHN, A noted chef and nutritionist, several studies have found that people who experience negative reactions to coffee have negative reactions to coffee, whether or not they drink it with food. I point out that there are
Hueber adds that coffee also stimulates cortisol release from the adrenal glands, which can trigger a stress response in the body and exacerbate bowel symptoms such as loose stools and constipation. .
But Poon says, “There’s a theory that drinking coffee in the morning increases cortisol even more because this hormone naturally circulates at higher levels in the morning, but it varies from person to person.” Prolonged coffee can start to cause inflammation, which can wreak havoc on the body, he adds, but there is no direct pathway from regular coffee consumption to chronic inflammation. In addition, some studies have found that some people (i.e., regular coffee drinkers) did not experience cortisol spikes in response to coffee. I will,” Poon says.
Tips to minimize harm
“If you’re experiencing negative reactions to coffee, such as heartburn, digestive discomfort, nausea, and increased stress and anxiety, it’s a good idea to change your habits,” says Poon. increase.
Here are some tips recommended by experts. Anyone want to quit coffee?
Think twice before adding dairy
Dr. Gundry says many people believe that black coffee irritates their stomachs, so they put dairy in their coffee to “calm down” their stomachs. He also points out that adding dairy products such as butter cancels out many of the benefits of coffee.
add non-dairy milk
That said, for some people, a small amount of dairy-free milk may help alleviate problems caused by coffee consumption. I prefer unsweetened, dairy-free milk, preferably homemade,” Poon says.
Try adjusting your dosage
Also, consider reducing your consumption. “One cup of coffee a day and he has four cups of coffee a day has a very different impact on the system,” Poon said.
Consider switching to tea
If coffee is taking a toll on your gut, consider switching to green tea or matcha. “Plus, it’s rich in powerful antioxidants that support good health.”
think about what to put in coffee
Drinking coffee black is not the same as a sweet latte. “Keep in mind that common additives to coffee, such as dairy and sugar, can also cause digestive discomfort, so it’s a good idea to bring those habits up for review as well.” I recommend it,” Poon suggests.
use alkaline water
Reconsider using tap water to make coffee, says Dr. Carnahan. “One simple method she recommends for patients with sensitive stomachs is to brew the coffee with alkaline water to reduce the acidity of the final coffee,” she says. says.
Simply put, coffee on an empty stomach can be irritating for those who are already dealing with stomach problems, but there is no evidence that drinking coffee on an empty stomach is harmful to others. Even if black coffee tends to irritate your gut, a few simple tweaks (bring in a splash of almond milk!) might work wonders for you.
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