If you’re a caffeine enthusiast, coffee is likely to be your go-to drink. Not only is coffee said to boost energy levels and improve mental alertness, but some people claim that it also helps reduce stress levels. But coffee’s effects on the body can go beyond these benefits. If you’re someone who is dealing with issues like bloating, acid reflux, or Irritable Bowel Syndrome (IBS) and wondering whether coffee has a contributing role to play in it, you're not alone.
We asked Dr Anjana Kalia, Ayurvedic Doctor and Nutritionist at Anjana Kalia’s Diet Clinic, New Delhi, to break down the complex relationship between coffee and the gut.
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How Coffee Affects Gut Microbiome
The gut microbiome, also known as gut microbiota and gut flora, is a collection of microbes, including bacteria, archaea, fungi, and viruses, that live inside the gastrointestinal tract, mainly in the intestines.
"The gut microbiome consists of trillions of bacteria and other microorganisms that play a crucial role in digestion, immunity, and overall health,” said Dr Kalia.
As far as coffee is concerned, the doctor suggested that it can have a positive impact on the gut microbiome, but the effects may vary based on individual tolerance and the type of coffee consumed.
Research has found that coffee consumption is linked to an increase in healthy gut bacteria such as Bifidobacteria, which are associated with improved digestion and immunity. This is thanks to its rich content of polyphenols, plant compounds that act like food for the good bacteria in our gut.
Coffee also helps stimulate the production of gastric juices and gut motility, which can promote regular bowel movements.
Does Drinking Too Much Coffee Contribute To Digestive Issues?
Unfortunately, excessive coffee consumption can harm your gut health, especially if your digestive system is on the sensitive side. Dr Kalia warned that excessive coffee, particularly strong or acidic brews, can irritate the stomach lining and relax the lower oesophageal sphincter, making acid reflux more likely.
“If you have IBS or a tendency for loose stools, coffee’s stimulant effect can worsen symptoms like cramping, bloating, or diarrhoea,” she added. Essentially, while coffee can get your gut moving, it may do so a little too efficiently for some.
Long-Term Health Effects Of Coffee Consumption
Long-term moderate consumption, which is around 1–3 cups per day, may be beneficial for the gut, as it supports microbial diversity and has even been linked to a lower risk of colorectal cancer. But for those who drink multiple strong cups daily or depend on coffee to stay regular, there may be some harmful effects.
"Those with IBS or a sensitive stomach may experience chronic bloating, cramping, or diarrhoea from daily coffee consumption," warned Dr Kalia, who added, "High caffeine intake can lead to digestive discomfort if the body becomes dependent on coffee for bowel regularity."
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Coffee Alternatives To Try
For individuals sensitive to coffee or looking for gentler alternatives, several beverages offer similar benefits without the digestive drawbacks. These include:
- Herbal teas like chamomile, peppermint, or ginger tea
- Decaffeinated coffee, which contains significantly less caffeine and is gentler on the stomach
- Chicory root coffee, a caffeine-free alternative with prebiotic benefits
- Green tea, which contains mild caffeine with antioxidants and less acidity than coffee
- Golden milk or turmeric latte contains anti-inflammatory properties that promote gut health
Conclusion
It may be confusing to learn that coffee may be both good and bad for your gut. So the only way you can find out is by paying attention to any discomfort you might experience after coffee intake. For many, a moderate amount of coffee can support digestion and even benefit gut bacteria. But for others, especially those with IBS, acid reflux, or sensitive stomachs, it might cause more harm than good. The key is listening to your body. If your coffee habit leaves you feeling bloated or uncomfortable, it might be time to cut back or switch things up.