Key Takeaways
-
Coffee contains compounds like chlorogenic acid that support beneficial gut bacteria. Both caffeinated and decaffeinated coffee can contribute to a more diverse gut microbiome, which is linked to improved metabolism, digestion, and even cognitive function.
-
The ideal coffee intake for gut health seems to be between 1–3 cups per day. Drinking more than 4–5 cups daily increases the risk of gastrointestinal discomfort and other potential health issues.
-
Too much coffee consumption can trigger acid reflux and heartburn for some people. We all love coffee, but if you're prone to reflux issues, consider trying better alternatives like low-acid coffees.
Coffee consumption is a habit for millions of coffee drinkers worldwide, and it has become integral to our daily lives. We all know coffee intake can provide a boost of energy, but have you ever wondered what drinking coffee means for your gut health?
Surprise, surprise! Comparative studies show that some bioactive compounds found in coffee, such as chlorogenic acid, can support beneficial gut bacteria like Lawsonibacter asaccharolyticus. Yes, that's the actual name. No, we can't pronounce it either.
In this article, we’ll talk a bit about how coffee consumption (both caffeinated and decaffeinated coffee!) impacts the gastrointestinal tract, gut microbiota, and overall health.
What Even is The Gut Microbiome?
The human gut microbiome is composed of trillions of microbes that regulate digestion, immunity, and overall health. We call it a microbiome because everything interacts with everything else. Some of these microbes even allow you to digest things you otherwise basically wouldn't be able to!
While we've talked about the health benefits of long-term coffee consumption before, we've never mentioned its effects on your gut, which is a shame. Your microbiota composition is linked to mental health benefits, nutrient absorption, and it could even help us understand autism.
Studies have shown coffee intake to influence the composition of these gut bacteria. In a nutshell, coffee drinkers, compared to non-drinkers, often display a more diverse microbiome.
Gut Health and Coffee Consumption, What's the Fuss About?
Research indicates that chlorogenic acid, found in coffee, plays a key role in supporting healthy gut bacteria populations.
Coffee consumption is associated with increased production of short-chain fatty acids, which are crucial for maintaining gut barrier function and reducing inflammation. But not because coffee has any magical health benefits. Rather, it's the caffeine intake that seems to do the trick.
Studies on diet-induced obese rats also indicate that coffee consumption can help counteract some of the negative changes a super high-fat diet can have on the gut. In a nutshell, it helps your gut process all the fat with fewer adverse effects.
All this research is preliminary, though. Most studies remark that further research is needed to better understand the long-term effect of coffee consumption on the human body and gut microbiome.
Coffee Consumption Is Associated With Changes in the Gut Microbiota
So if it's the caffeine and chlorogenic acid that help the gut, what about decaffeinated coffee high coffee drinkers?
Decaffeinated coffee drinkers may still experience many of the same benefits as those who drink caffeinated coffee. That's because decaffeinated coffee still contains chlorogenic acid and a tiny bit of caffeine.
Yet, as we've talked about before, people with sensitive stomachs might prefer low-acid coffees. That's because the acid in coffee can irritate coffee drinkers with irritable bowel syndrome or just a sensitive stomach.
The Effect of Coffee on Gut Health and Digestion
Many people experience increased bowel movements after drinking coffee, thanks to the gastrocolic reflex, which is stimulated by coffee consumption. Evidence supports the idea that coffee intake increases gut motility, particularly for those who drink coffee regularly.
This effect of coffee can vary between individuals, depending on their sensitivity to caffeine and coffee drinking levels. But if you already know you have a sensitive stomach, it's up to you to decide if the health benefits are worth it.
Drinking Coffee and Acid Reflux
Coffee drinkers, especially those who consume high levels of coffee, may experience acid reflux even if they don't experience it with any other foods. If your body is predisposed to heartburn or gastroesophageal reflux disease (GERD), then too much coffee can absolutely feel like a punch.
The effect of coffee on acid reflux may also depend on individual factors like body mass index, gut microbiota composition, and the amount of coffee consumed.
Gut Microbiome and Health Benefits of Coffee
Let's talk a bit more about what and how exactly coffee consumption relates to different health benefits. We've mentioned a possible connection between microbiota and the autism spectrum, but there's much more at play here.
Long-Term Coffee Consumption and Metabolism
Coffee intake is also associated with improved metabolism, mainly through changes in gut microbiota. Coffee drinkers tend to have better metabolic profiles, which means lower risks of fatty liver disease and improved blood sugar levels.
Coffee consumption has been shown to positively affect body mass index and reduce the risk of obesity, particularly when consumed in moderation. Further research is obviously necessary to fully understand how coffee consumption levels affect health outcomes, but this is what we have for now.
Gut Microbiota and the Brain-Gut Connection
Research into the brain-gut connection has shown that coffee drinking (as well as high-polyphenol beverages like wine) positively influences cognitive function and mood, likely due to its impact on the gut microbiome.
Studies on sleep deprivation in rats have shown that coffee drinking may enhance cognitive function, not only through the effect of caffeine but also through the gut microbiome. There's also growing research on the relationship between the gut and emotions like anxiety or depression.
How Much Coffee is Ideal for Gut Health?
So, all that said, how much coffee should you drink?
Let's divide coffee drinkers into three coffee drinking levels: low, moderate, and high. Research has shown that moderate coffee consumption is ideal for supporting gut health and promoting diverse gut microbiota. We know that from stool samples from moderate coffee drinkers which often reveal the highest abundance of beneficial bacteria!
One to three cups of coffee a day should maximize the health benefits for most coffee drinkers. More than 4 cups a day probably risk some stomach ache and jittering (unless you're only drinking decaffeinated coffee).
So, How Much Coffee Is Too Much?
Studies suggest that coffee intake beyond 5 cups per day can have bad health outcomes, such as cardiovascular disease and gastrointestinal issues. We'd say keep it under 4 cups, but only you know how your body reacts to that much coffee.