Effects of Too Much Coffee
Coffee is a popular morning boost for many people, but drinking too much of it can have unpleasant effects on your stomach. While research hasn’t pinpointed a specific number of daily cups that increases your risk of stomach problems, research suggests frequent coffee consumption can cause digestive issues.
Coffee and Acid Reflux
Coffee is acidic and can irritate your digestive system. It’s probably the acidity, not the caffeine, that’s behind many of coffee’s gastrointestinal effects, although caffeine also appears to have an impact. Coffee increases the production of stomach acids, which can lead to heartburn and an upset stomach. Coffee also stimulates the muscles in your intestines, causing cramps and pain. Coffee can also loosen the lower esophageal sphincter, a valve which prevents stomach acid from traveling back up your esophagus. When the sphincter weakens, you may have unpleasant reflux or heartburn.
Coffee and Gastrointestinal Problems
Excessive coffee consumption for long durations of time can also weaken your digestive system and lead to dyspepsia, a disorder marked by bloating, indigestion, gas, and stomach discomfort. Coffee is also known to affect digestion in people with pre-existing gut problems such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
Interactions with Certain Medications
Certain medications can also interact with coffee and cause stomach discomfort. Caffeine in coffee, for instance, can lead to increased absorption of fluoroquinolone antibiotics. Coffee can also reduce the effectiveness of aspirin, meaning it’s not as good at treating pain, which could contribute to digestive upset. Finally, antacids commonly used to reduce stomach acid can interact with caffeine in coffee and increase symptoms such as restlessness, dizziness, and headaches.
Suggested Consumption and Ways to Reduce Its Effects
The suggested daily consumption of coffee for an adult is around three to four 8 oz cups, but this varies depending on the source and individual preference. If you find yourself experiencing frequent tummy discomfort from coffee consumption, speak to your doctor. They can suggest alternatives or ways to reduce the effects on your stomach. One way to reduce acidity and its effects is to limit or avoid adding milk or creamer to your coffee. Adding milk changes the acidity of the coffee and may make it easier on your digestive system.
Benefits of Moderation
While coffee may cause some indigestion, it can also provide some nutritional benefits and be part of a healthy diet. Coffee contains essential vitamins and minerals, including potassium and magnesium. It’s also a good source of antioxidants, which help to protect your cells from free radical damage. Coffee also has an energizing effect due to its high caffeine content, which can help to enhance your focus and alertness.
Choosing a Brew
The type of coffee you choose can also affect its potential impact on your stomach. For example, a milder roast may be less acidic and more palatable.Light and medium roasts contain a lower amount of oils and acidity than dark roasts. Some studies suggest that adding milk or cream can reduce the acidity of coffee, so you may want to try opting for a latte or cappuccino for a less stomach-irritating brew. You may also want to opt for organic coffee blends to avoid chemicals or toxins in your coffee.
Alternatives to Coffee
If you find that coffee doesn’t agree with your stomach, there are other beverages that you can turn to for a pick-me-up. For instance, herbal teas such as chamomile tea offer similar alertness and focus benefits without the acidity. You may also try drinking green tea to get your caffeine fix. Green tea is associated with a number of health benefits, including its anti-inflammatory effects on the gut and its ability to boost metabolism. You may also like to try adding some adaptogen-infused beverages to your routine for additional digestive benefits.
Beyond Caffeine: Lifestyle Changes for Digestive Health
Beyond cutting back on coffee, there are changes you can make to your lifestyle to maintain a healthy gut. These include reducing stress and adding probiotics to your diet.Stress can play a big role in digestive issues, so incorporating activities such as yoga, mindfulness, and meditation into your routine can be helpful. Adding probiotics to your diet is also beneficial for digestive health. Probiotics are living microorganisms that live in the gut and help to restore balance to the gut microbiome. You can get probiotics from fermented foods like yogurt, kefir, kombucha, miso, and sauerkraut, as well as from over-the-counter supplements.
Getting Enough Sleep
If you’re experiencing regular stomach issues, it’s also important to ensure you’re getting enough sleep. Research suggests that there’s a link between sleep and digestive health. Poor sleep can increase the risk of digestive issues such as gastroesophageal reflux disease (GERD) and irritable bowel syndrome (IBS). Getting enough sleep can help to ensure your digestive system is operating optimally.
Are You Eating Too Much?
Eating too much can also contribute to digestive discomfort. Overeating causes your stomach to release more acids, which can lead to heartburn and indigestion. Eating smaller and more frequent meals can help to reduce the risk of digestive discomfort. You should also avoid eating too close to bedtime, which can lead to acid reflux.
Drinking Water
Drinking plenty of water is also essential for good gut health. Staying hydrated helps to keep your digestion moving, reducing your risk of indigestion, gas, and bloating. Aim to drink eight 8-ounce glasses of water a day to keep your digestion smooth.
