Coffee is among the most popular beverages on the planet. It can not only make you feel more alert but also potentially offer many other advantages, consisting of improved mood, psychological performance, and exercise performance, in addition to a lower risk of heart disease and Alzheimer’s.
However, some individuals discover that drinking coffee affects their digestion system.
This short article checks out the reasons coffee might upset your stomach.
Compounds That May Upset Your Stomach
Coffee contains numerous compounds that might upset your stomach.
Caffeine
Caffeine is a natural stimulant in coffee that helps you stay alert.
A single 8-ounce (240-mL) cup of coffee includes roughly 95 mg of caffeine.
Though caffeine is a potent mental stimulant, research study suggests that it can increase the frequency of contractions throughout your digestive tract.
For example, an older study from 1998 found that caffeinated coffee stimulates the colon 23% more than decaf coffee, and 60% more than water. This suggests that caffeine considerably stimulates your lower gut.
Likewise, some research recommends that caffeine may increase the production of stomach acid, which might upset your stomach if it’s particularly sensitive.
Coffee Acids
While caffeine is typically considered as the reason coffee may cause stomach problems, studies have shown that coffee acids may also contribute.
Coffee consists of numerous acids, such as chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have actually been shown to increase stomach acid production. Stomach acid helps break down food so it can move through your gut.
That said, while some individuals have actually reported that coffee may aggravate heartburn symptoms, research is undetermined and shows no significant connection.
Other Additives
Sometimes, the coffee isn’t what makes your stomach upset.
In fact, stomach upset could be due to additives like milk, cream, sweeteners, or sugar, which more than two-thirds of Americans contribute to their coffee.
For instance, roughly 65% of individuals worldwide can not correctly digest lactose, a sugar in milk, which might set off symptoms like bloating, stomach cramps, or diarrhea not long after taking in dairy.
Can Decaf Coffee Upset Your Stomach?
In some circumstances, switching to decaf might help with an upset stomach.
This mainly applies if caffeine is the perpetrator of your stomach problems.
That said, decaf coffee still contains coffee acids, such as chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have been connected to increased stomach acid production and gut contractions.
Furthermore, including milk, cream, sugar, or sweeteners to decaf coffee might cause stomach problems in people who are sensitive to these additives.
Tips To Avoid An Upset Stomach
If you find that coffee upsets your stomach, several things can minimize its effects so you can enjoy your cup of joe.
For starters, consuming coffee slowly in sips might make it simpler on your stomach.
Likewise, try to avoid drinking coffee on an empty stomach. Coffee is considered acidic, so sipping it alongside food could relieve its digestion.
Here are a number of other methods to minimize coffee’s acidity:
- Choose a darker roast. A study found that coffee beans that were roasted longer and at higher temperature levels were less acidic, which indicates darker roasts tend to be less acidic than lighter roasts.
- Attempt cold-brewed coffee. Research study recommends that cold-brewed coffee is less acidic than hot coffee.
- Select larger coffee grounds. One study discovered that smaller grounds of coffee might allow for more acid to be extracted during brewing. This indicates that coffee made from larger premises may be less acidic.
Moreover, if you enjoy your cup of coffee with milk but are lactose intolerant or feel that milk upsets your stomach, try switching to a plant-based milk option, such as soy or almond milk.
The Bottom Line
Coffee has numerous compounds that might upset your stomach.
This consists of caffeine, coffee acids, and typically other additives, such as milk, cream, sugar, and sweeteners. Apart from caffeine, a lot of these compounds are likewise present in decaf coffee.
If you discover that coffee upsets your stomach, there are a number of things you can do to minimize its unpleasant effects. These include drinking it with food, picking a lower acidic roast, changing from regular milk to soy or almond milk, and cutting back on additives.
