Health Effects of Drinking Coffee
Coffee has long been one of the most popular drinks in the world and is enjoyed by millions of people on a daily basis. But while coffee can provide numerous benefits, it can also have some potentially adverse effects on your health, such as heartburn. If you’re drinking coffee and noticing troublesome symptoms, it is important to discuss this with your doctor in order to ensure you are staying safe and healthy.
According to the National Institute for Health and Care Excellence, about one in five adults in the UK is affected by gastroesophageal reflux disease (GORD), which causes heartburn as a key symptom. Coffee is thought to be a key factor in triggering GORD and heartburn. Coffee contains a number of stimulants, including caffeine, which can cause the lower oesophageal sphincter (LOS) to relax. When this happens, stomach acid can be pushed back into the oesophagus, triggering a burning sensation around the chest.
Research suggests that people who suffer from GORD or experience heartburn symptoms may find that coffee aggravates their condition further. Doctors advise avoiding coffee, or reducing the amount of coffee that you drink, to help minimise symptoms. As an alternative to coffee, some people who struggle with heartburn may find that green tea is gentler on their stomach and causes less irritation.
Dr Vicky Taylor from the British Association for Nutrition and Lifestyle Medicine said: “It is important to be aware of potential triggers for heartburn, particularly if you are prone to the condition. If you are experiencing regular heartburn, it may be worth reducing your intake of coffee, as this can often be the culprit”.
However, not everyone experiences heartburn from drinking coffee. Some individuals may find that coffee offers relief from their heartburn symptoms as it can reduce the production of stomach acid. For example, research has indicated that decaffeinated coffee can have antacids-like effects.
Alternative beverages to coffee
If you are looking for a non-caffeinated alternative to coffee, you could try brewing a cup of herbal tea such as peppermint, chamomile or ginger tea. These are all known for their soothing effects and can help to soothe the digestive tract.
Another option is kombucha. This is a type of fermented tea that contains probiotics, which can help promote a healthy balance of bacteria in the gut. As a bonus, kombucha is naturally carbonated, which can provide a refreshing change from coffee.
A potential bonus of ditching coffee for kombucha is that it contains fewer calories than coffee and is naturally caffeine-free. Many kombucha also come in a variety of flavours, so you can find one to suit your tastes.
Understanding your own reaction to coffee
There’s no one-size-fits-all rule when it comes to drinking coffee or any other beverage. Everyone has a different reaction to different drinks and foods, so it’s important to be aware of your body’s own unique needs.
If you experience persistent heartburn when drinking coffee, it’s worth listening to your body and steering clear of coffee for a while. However, if you find that your heartburn is well-controlled when drinking coffee, then you may want to continue to consume it in moderation.
Of course, if you’re still worried about your heartburn, speak to your doctor for further advice. They may be able to recommend lifestyle changes that could help to reduce your symptoms, such as avoiding late-night meals or eating smaller portions.
Caffeine content of coffee
The amount of caffeine you consume in coffee is often the key factor in deciding whether or not to drink it. Caffeine occurs naturally in the beans of the coffee plant and can have both positive and negative effects on the body.
The amount of caffeine in coffee will depend on the type of beans or ground coffee used, as well as the brewing method. For example, a full-bodied espresso will usually have more caffeine than a cup of filter coffee.
For someone who is sensitive to caffeine, regular, small doses could cause heartburn, jitters, and other unpleasant side effects. If you’re unsure how caffeine will affect you, then it’s worth starting with a decaffeinated option and building up your tolerance gradually.
Lifestyle tips to prevent coffee-induced heartburn
The following lifestyle tips can help reduce the likelihood of experiencing heartburn symptoms when drinking coffee:
- Drinks coffee in moderation.
- Avoid drinking coffee on an empty stomach.
- Don’t drink coffee too close to bedtime.
- Make sure to drink plenty of water throughout the day.
- Choose low-acid coffees, such as organic coffees.
- Avoid adding sugary or acidic mixers to coffee.
- Avoid adding milk to coffee, as this can increase the acidity.
If you are habitual coffee-drinker and begin to experience severe and persistent heartburn, contact your doctor for further advice.
Nutrition recommendations while suffering from heartburn
People who suffer from heartburn are generally advised to follow a heartburn-friendly diet that is low in fat and acidic foods. This can help to reduce the intensity of heartburn symptoms.
Studies have found that certain foods can trigger heartburn, including coffee and fatty or spicy foods. If you are suffering from heartburn or GORD, it could be worth avoiding these trigger foods, or having them less often.
Instead, try to eat plenty of fruits and vegetables, as well as lean proteins such as fish and poultry. Whole grains, pulses and legumes are also a great source of fibre and nutrients, which can help to soothe the digestive system.
Stress Management Techniques for Heartburn Sufferers
Stress can be a key factor in triggering heartburn, as it can lead to excess production of stomach acid, bile and other digestive fluids. To ensure that your health is not compromised, it is important to find ways to manage your stress levels.
There are many stress management techniques available, such as mindfulness and yoga. These can help to reduce the intensity of heartburn symptoms and provide greater relief.
If you are struggling to manage stress on your own, then it is worth talking to your doctor. They may be able to recommend forms of therapy or lifestyle changes that could help to improve your health.
OTC medications and natural remedies for relief from heartburn
There are various over-the-counter (OTC) medications available that could help to reduce symptoms of heartburn. These may include antacids, proton pump inhibitors, or H2-receptor antagonists, among others.
For those looking to avoid OTC medications, natural remedies can also be used to relieve heartburn. Herbal teas such as ginger, green tea and chamomile tea are known for their soothing effects. Additionally, baking soda mixed with water can help neutralise stomach acid.
