We have all heard “coffee on an empty stomach isn’t good for you”, but why? Caffeine present in coffee stimulates the digestive tract and can cause stomach upset in people with sensitive stomachs. Drinking too much coffee on an empty stomach can also lead to heartburn and nausea. But what does research have to say about this subject?
To start, caffeine is a stimulant; it affects the central nervous system and can increase heart rate, blood pressure and cause restlessness. This can be of particular concern for those with hypertension, pregnant women, those with heart conditions and those who take certain medications. A cup of strong black coffee taken with no food consumption has been proven to alter the body’s cortisol levels, which is the stress hormone.
According to an analysis of studies published by the British Nutrition Foundation and reported in the Harvard Health Publishing, when caffeine is consumed on an empty stomach, it is quickly and completely absorbed into the bloodstream. This spike of caffeine that is seen and felt immediately affects the cardiovascular system, causing a rise in the heart rate, which plays a role in reducing hunger. However, the increase in blood pressure can be enough to cause bouts of indigestion, including irritation and burning sensations.
Gastroenterologists agree that the acidity of coffee and its stimulating effect on the digestive system can cause stomach upset, nausea and heartburn. These symptoms can be felt even after eating, but can be exacerbated when coffee is consumed on an empty stomach or with a light meal. So, it’s important to be mindful of when and how much coffee is consumed.
Gastroenterologist Dr. Anne Lee recommends everyone having their coffee after they’ve had some food. Adding a dairy product like milk or yogurt to coffee on an empty stomach might help improve digestion and reduce acid reflux. Alternating coffee with other beverages, such as herbal teas, might be an even better idea.
So, can we drink coffee on an empty stomach? Ultimately, it depends on your individual digestive system and health. If you’re looking to lose weight, it might be worth trying as can suppress your appetite. But as with any food or drink, moderation is important, and how your body responds and reacts to it should be taken into consideration.
Caffeine Quality
Coffee isn’t the only source of caffeine. Many energy drinks and pre-workout products contain caffeine, but the quality differs. Caffeine primarily comes from coffee beans, but in energy drinks and pre-workout products, it may be synthetic. This type of caffeine, called methylxanthine, is a form of artificial caffeine made in laboratories as an alternative source to coffee. More studies need to be conducted to prove the long-term effects of these, so it’s best to limit intake until evidence is present.
A study conducted by the University of Basel Switzerland, showed that regular consumers of plain, black coffee are less likely to suffer the negative effects of caffeine, like anxiety and palpitations. Since the body is used to the caffeine, it is better able to handle it’s effects. But, it is best if every morning, coffee is accompanied with a protein rich meal.
The healthiest option is to avoid consuming coffee on an empty stomach. That said, it is possible to do so in moderation without experiencing any health issues. The key is to understand your own body, and it’s reaction to caffeine.
People with Conditions
Not everybody’s digestive system is equal and some people have a greater sensitivity to caffeine triggers. People with conditions like gastritis, irritable bowel syndrome, and ulcers should definitely avoid having coffee on an empty stomach as this will further aggravate the condition. Coffee is generally acidic, meaning it could worsen gastrointestinal symptoms. Taking additional steps to reduce the acidity or alkalize the coffee may help reduce stomach problems.
One study offered to the International Journal of Gastroenterology and hepatology states that patients with acid reflux disease should carefully consider their consumption of coffee and other caffeinated beverages. The diagnosis of gastroesophageal reflux disease was directly linked to consumption of alcoholic, caffeinated, decaffeinated and non-alcoholic beverages, especially on an empty stomach.
Therefore, this suggests that those with acid reflux disease should avoid drinking coffee on an empty stomach, or just keep their intake at a minimum until you’re able to determine what their body can handle.
Balanced Diet
A balanced diet with protein, fiber and healthy fats is essential to provide the body with the energy needed to complete day to day activities. Eating breakfast, which consists of a combination of proteins, grains and healthy fats is important to maintain the body’s health and reduce acid production throughout the day. Doing so will promote a healthy digestion, making it less likely for an individual to experience stomach pain or nausea after consuming coffee.
Having coffee on an empty stomach can cause a variety of problems for some individuals, including increased risk for high blood pressure, anxiety, anxiety attacks, heart palpitations, nausea, indigestion and more. Therefore, it’s best to make sure breakfast is a part of a regular routine to avoid any adverse effects from drinking coffee.
According to the American Heart Association, breakfast is the most important meal of the day and can be a great source of essential vitamins, minerals, proteins and of course, energy. Eating breakfast helps to reset the metabolism and kick-start the digestive system, allowing for a more efficient digestion of food, including coffee.
Caffeine Withdrawal
It is important to note that coffee should be consumed in moderation, especially when consumed as part of your breakfast. Too much coffee can lead to caffeine dependence and addiction. As with any addiction, reducing caffeine intake could provoke withdrawal symptoms such as headaches, irritability and fatigue.
Also, there is evidence that consuming too much caffeinated coffee could reduce the absorption of essential minerals such as calcium, magnesium, iron and zinc. Drinking more than 5-6 cups of coffee a day has been linked to lower bone mineral density.
Therefore, it is recommended that people experiencing withdrawal symptoms from quitting coffee, limit their intake to no more than 3 cups a day, and no more than one cup on an empty stomach.
Take Aways
Optimal digestion requires a healthy balance between meal times and the types of food consumed. Drinking coffee on an empty stomach can increase risk of heartburn, indigestion and nausea. Adding dairy or a food high in protein to your coffee can lessen the stomach problems.
Many people also find that caffeinated coffee on an empty stomach can increase anxiety, increase heart rate and blood pressure, as well as reduce hunger. It is important to note that if you are a heavy coffee drinker and looking to quit, doing so cold turkey could result in withdrawal symptoms. Therefore, make sure to incorporate a healthy, balanced diet and reduce the number of cups of coffee daily.
Consuming coffee on an empty stomach can increase risk of gastrointestinal discomfort, however it’s possible to moderate the effects. Make sure to understand your body’s digestive system and reactions to caffeine, as well as listening to your healthcare provider.
