What Causes Coffee Stomach Aches
Stomach aches from drinking coffee are not uncommon, as a variety of factors can contribute to the problem. Caffeine itself can relax the muscles in the lower esophageal sphincter, the gatekeeper that allows food and liquids to pass between the stomach and esophagus. When those muscles relax too much, the esophagus becomes irritated, resulting in abdominal ache and an increased risk of heartburn. Additionally, excessive consumption of coffee can lead to gastric hyperacidity and trigger acid reflux, which further heightens the likelihood of a sore stomach.
Advisable Intake Levels
The general recommended daily limit for caffeine intake is 400 milligrams, though this rule doesn’t apply to all people equally: adolescents and women who are pregnant or breastfeeding should stick to the more conservative recommendation of 300 milligrams per day. While this is the general consensus among scientific communities, some experts such as Ann Kulze, MD, nutritionist, suggest drinking no more than a couple of cups of coffee daily.
Finding Alternatives
Naturally, people who suffer from coffee-related stomach aches are encouraged to limit their absolute intake, but for coffee lovers, cutting back doesn’t always seem like a viable option. Fortunately, if that’s the case, several prudent alternative routes are available. For instance, one could opt for decaf coffee, which is naturally lower in caffeine content than its caffeinated counterparts, allowing one to enjoy their favorite coffee blend without the negative side effects. Additionally, coffee varieties that have been cold-brewed have been known to have a notably lesser acidic content, thus making them a significantly gentler option for those with coffee-induced tummy troubles.
Preferring Quality over Quantity
Another beneficial tip is to always look to go for higher quality beans, as they’re generally more likely to be grown and processed with environmental and health-focused farming techniques. Moreover, by opting for higher quality, one can use fewer coffee grounds, small and consistent amounts of which can be consumed in smaller sips over a longer amount of time, as opposed to chugging back cups of coffee.
Regulating Intake
Regulating the amount of coffee consumed means it’s important to be aware of how much caffeine ingested over the course of the day. This can be done by taking note of one’s regular coffee, tea and soda intake, as well as any additional sources of caffeine, such as chocolate, tea, and any other caffeinated beverages. Moreover, if hunger or thirst arises, one should bear in mind that these are both symptoms of caffeine overdose, and that it may be prudent to drink water or have a snack instead.
Making the Benefits Count
On the flip side, there are several ways to make coffee-drinking enjoyable, safe, and beneficial. Even with a reduced intake, coffee still provides a number of health benefits, such as improved mood and energy levels, enhanced cognitive performance, and a protective and reviving dose of antioxidants. Additionally, by paying extra attention to what and how one drinks, dietary choices can be tailored to the individual’s needs, allowing them to make the most out of their coffee drinking experience.
Using Natural Solutions
Lastly, for those who experience moderate to severe coffee-related stomach pain, embracing natural solutions such as herbal remedies and supplements can be advantageous. Herbs such as aloe vera juice, chamomile tea and slippery elm bark work well to soothe the digestive system and can be consumed regularly as part of these individual’s daily diets.
Making Diet Adjustments
Depending on the severity of one’s stomach aches, switching to a low-acidic diet may be a viable option. Whilst this isn’t a definitive solution per se, it can be beneficial in restoring the natural balance of the stomach while avoiding further stress or disturbances.
Incorporating Gut-Friendly Probiotics
Gut-friendly probiotics such as kombucha and kefir, as well as fermented foods, may also significantly reduce stomach discomfort caused by drinking coffee. As probiotics help keep the digestive system in check, incorporating them into one’s diet can not only help neutralize any excessive acidity but can also strengthen one’s immune system and defense against any further digestive imbalances.
Opting for Tastes Rather than Treats
When dining out, opting for healthy and balanced meals over treats may be beneficial, as eating unhealthy or sugary items while drinking coffee can lead to further digestive issues. In such cases, it may be prudent to opt for grilled vegetables, lean proteins, and healthful options over highly processed fast food or sugary snacks.
Limiting Intake Times
Most importantly, to avoid exacerbating existing stomach issues, one should try to avoid drinking coffee late in the day. Not only can this help avoid restlessness at night, but it can give the body additional time to process the caffeine, thus reducing the likelihood of experiencing discomfort.
Choosing Appropriate Brewing Practices
It’s advisable to keep an eye on one’s daily caffeine contents, especially when brewing at home. However, to minimize the chance of having a stomach ache, it’s best to stick to smaller cups of coffee and pay attention to the grind size and brewing time. Pre-ground beans often have a higher caffeine content and can quickly become strong and overly acidic when brewed at high temperatures or for too long.
Exploring Different Roasts and Blends
Finally, different roasts and blends harbor varying levels of acidity, and lighter roasts have been known to decrease the chance of stomach pain. Darker roasts, on the other hand, tend to have a substantially higher level of acidity and should be taken with caution, or avoided altogether by those with digestive sensitivities.
