Doctors and nutritionists share the truth.
That first cup Coffee in the morning Getting out of bed can make it worth it. After all, a few sips of the caffeinated magic drink can go a long way from feeling like an extra. Night of the living dead To a real, live person.
But drinking coffee on an empty stomach is a good idea when it comes to you Gut health? We asked the experts what exactly happens when you enjoy a pre-breakfast pick-me-up.
Is drinking coffee on an empty stomach harmful?
As the good news says. Dr. Jill Carnahan, MD, Practitioner and author of practical 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.
in fact, Dr. Steven Gundry, MD. According to the heart surgeon and founder of GundryMD, drinking coffee on an empty stomach is fine for most people. And in fact, he highly recommends coffee in general, in part because of its high polyphenol content. “These essential plant proteins in coffee promote everything from longevity, protection against Alzheimer’s disease, normal weight, a healthy microbiome, and incredible relief.” Depression And Anxiety,” he says.
However, due to the high acidity of coffee, it can irritate the stomach of patients suffering from gastritis or GERD. “If you suffer frequently Heartburn Or if you are diagnosed with gastritis or gastric ulcer, it is best to avoid drinking coffee on an empty stomach,” she says.
How does coffee affect the gut?
Dr. Carnahan explains that, like cocoa, coffee comes from beans and contains high levels of polyphenols and antioxidants. “Certainly, for many people, coffee is one of the primary sources of these polyphenols in the diet,” she said.
Both coffee and dark chocolate contain nutrients for the microbiome that can be processed into a very important substance called SCFAs (short chain fatty acids). “SFAs have been shown to help repair the cells that line the gut and create a nutrient-rich environment in the gut that has been linked to metabolic health, obesity, diabetes and heart disease risk,” he said. Increasing SCFA by drinking coffee is beneficial for your gut microbiome.
But coffee is acidic, which can be irritating for someone with intestinal problems or pre-existing digestive problems, he says. Abigail Huber, RD, LDN as if More than a healthy diet. “Caffeine in particular can irritate heartburn because it relaxes the mucus that controls stomach acid and causes it to go up into the throat inappropriately.”
Serena Pun, CN, CHC, CHN, The famous chef and nutritionist suggest some of them Research He found that people who experience negative reactions to coffee experience them whether or not they drink the drink with food.
Coffee is also stimulating, Huber adds. Cortisol release From the adrenals, which can trigger a stress response in the body and cause abdominal symptoms such as diarrhea or even aggravation. Constipation– Explains why most people want to go about their business shortly after drinking a cup or two.
However, Pohn explains, “There’s a common misconception that drinking coffee in the morning increases cortisol because this hormone naturally circulates at higher levels in the morning.” She says she is tall. Elevated cortisol It starts to lead to inflammation and can cause serious damage to the body, but there is no direct path from regular coffee consumption to chronic inflammation. “In fact, studies indicate Anti-inflammatory benefits of coffee. Moreover, some studies have confirmed that some people (typically coffee drinkers) have not experienced it Cortisol spikes in response to coffee” says Pon.
Tips on how to minimize any damage
“If you have an adverse reaction to coffee, such as heart palpitations, indigestion or Nauseaor increased feelings of stress and anxiety, I recommend trying a change of habit,” says Poon.
Here are a few expert-recommended tips, because hey—who wants to give up their coffee?
Think twice before adding milk
According to Dr. Gundry, many people believe that black coffee irritates the stomach, so they put dairy products in coffee to “calm” the stomach. However, adding dairy products such as skim, 2%, whole, half and half, cream, and even butter can negate many of the benefits of coffee, he noted.
Add non-dairy milk
That being said, for some people, a small amount of non-dairy milk can sometimes help alleviate any issues caused by coffee consumption. “If you drink black coffee, you need to add a little non-dairy milk. I go with skimmed, non-dairy, preferably homemade milk,” Poon says.
Try adjusting your dosage
You may also consider reducing your consumption. “One cup of coffee a day and four cups of coffee a day affect your system very differently,” Poon explains.
Consider switching to tea
If coffee is causing damage to your gut, consider switching Green tea Or matcha, “which still has caffeine in it but may not be as harsh on your system,” Pohn says. It is also full of powerful antioxidants that support health.
Think about what you are adding to your coffee
Drinking a cup of coffee black is not the same as a sugary latte. “Keep in mind that common additions to coffee, such as milk and sugar, can cause digestive problems, so it might be a good idea to bring those habits into consideration,” Poon suggests.
Use alkaline water
Reconsider using tap water to make coffee, says Dr. Carnahan. “One simple hack I recommend to patients with stomach problems is to use alkaline water to prepare your coffee to reduce the acidity of the final brew,” she says.
Brief history: Coffee on an empty stomach can be irritating for people who deal with stomach problems, but there is no evidence that drinking coffee on an empty stomach is harmful to others. And while black coffee can irritate your gut, a few simple changes (cut the almond milk!) can do wonders for you.