People often find themselves uncomfortable after drinking coffee and this can be attributed to an upset stomach. While the effects of caffeine overdose can be serious, most cases simply lead to an upset stomach. But why?
Caffeine is known to increase the frequency and intensity of contractions in the small intestine, thus resulting in abdominal cramps. Additionally, it can cause the production of excessive stomach acids that can further worsen the cramping and an overall feeling of discomfort or pain. Caffeine may also encourage the stomach to empty its contents faster than normal, which can complicate the absorption of substances in the small intestine.
The introduction of high-pressure processing (HPP) techniques has allowed the manufacturing of coffee that can contain three to five times the amount of caffeine of a traditionally brewed cup. That’s why many people feel the effects of stomach upset after consuming coffee for the first time or after switching to a high-caffeine variation. On top of that, people may experience tension in their stomachs when consuming coffee made with unidentified, low-grade beans.
For those who suffer from an upset stomach every time they drink coffee, it is important to get to the root of the problem. This can be done by identifying triggers that can set off the upset stomach. One of the most common triggers is the way the coffee is prepared. Many people don’t realize that the grind size and brew ratio used to make the coffee can have an impact on the intensity of symptoms.
Another possible trigger is the type of coffee beans used. Arabica beans are generally considered as the best quality, but they also contain higher amounts of caffeine than other varieties. This can lead to stomach upset in those people who are sensitive to caffeine.
Some people have digestion problems that may be aggravated by the consumption of coffee. If this is the case, the safest option would be to switch to decaffeinated coffee or a milder blend. Additionally, adding cream and sugar can help to soften the effects of the coffee on the stomach.
Lastly, the most important thing is to listen to your body and track your coffee consumption. Over time, you can gradually increase your intake and maybe even find coffee that won’t cause any discomfort.
Studies Explaining Stomach Upset with Coffee
Studies have been conducted to better understand why people get an upset stomach after consuming coffee. For example, a study conducted by the Bioelectromagnetics Society in 2018 found that caffeine could be responsible for stomach upsets in some people. They discovered that people who are more sensitive to caffeine are likely to experience more gastric distress when consuming high-caffeine coffee. Furthermore, the study found that the more acidic the coffee is, the more the stomach discomfort.
Another study conducted by the American Heart Association in 2019 attempted to determine how coffee affects the gut microbiota. After conducting tests on two different groups, with one group consuming caffeinated coffee and the other consuming decaffeinated coffee, they concluded that caffeinated coffee can impact the gut microbiota in a negative way. This suggests that the consumption of caffeinated coffee could be a factor that contributes to feeling stomach upset.
A more recent study in 2020 by the University of Barcelona focused on examining the impact of caffeine on the human gut microbiota and its effect on the symptoms of an upset stomach. They discovered that caffeine can trigger inflammation in the digestive system, interfere with the tight junction barrier, and increase the production of chemicals that can lead to gastrointestinal discomfort.
These studies demonstrate the potential impact of caffeine on the stomach and the risks associated with consuming high levels of caffeine. People who are sensitive to caffeine and drink high-caffeine coffee could be at risk of an upset stomach.
Healthy Habits for Avoiding Stomach Upset
There are many ways to prevent or reduce symptoms of an upset stomach after drinking coffee. The first step is to try to identify the triggers that lead to the discomfort. As mentioned earlier, it could be the type of coffee beans, the grind size, the brew ratio, or just the caffeine content.
Once you identify the triggers, you should focus on reducing your intake of caffeine to the recommended daily limit of 400 mg. The best way to do this is to switch to decaffeinated coffee, milder blends, or even green tea. Additionally, it would also be beneficial to track your intake and set boundaries for yourself. For example, try not to exceed two cups a day or decide that you won’t drink coffee after 4 pm.
Another way to reduce the risk of experiencing an upset stomach is to monitor the way you prepare your coffee. Make sure to grind the beans finely enough, adjust the size of the cup to the ratio of the beans, and use fresh, high-quality beans.
For those who are more sensitive to caffeine, the best thing to do would be to avoid drinking coffee entirely and switch to decaffeinated alternatives such as green tea. Additionally, you could try adding some coconut oil, ghee, or a plant-based milk to reduce the effects of the caffeine and make it easier on your stomach.
Caffeine Tolerance and Its Effects on Stomach Ache
Caffeine tolerance is an individual’s ability to metabolize or tolerate caffeine in a manner that causes minimal side effects. Some people can drink several cups of coffee without any major discomfort, while others experience considerable discomfort after just one cup. The reason for this is that each person’s metabolism processes caffeine differently.
When it comes to experiencing an upset stomach after drinking coffee, the degree of discomfort is largely determined by the individual’s caffeine tolerance. This means that if you have high tolerance to caffeine and drink more than 400 mg of caffeine a day, you are likely to experience an upset stomach, even if you don’t feel any unpleasant effects the first few times.
People with higher caffeine tolerance can develop more serious problems after consuming large amounts of coffee. Some of these include increased heart rate, stomach cramps, and headaches. That’s why it is always important to track your consumption and take into account your individual tolerance level.
Antioxidants and Coffee for Reducing Stomach Upset
Coffee contains polyphenols and antioxidants that can help to lower the risk of several health issues. While some of these benefits are just theoretical, there is evidence that suggests that coffee can be beneficial for relieving stomach discomfort. was found that polyphenols can help to reduce inflammation, improve the integrity of cells, and protect the integrity of the digestive tract.
In a study conducted by the University of Oslo in 2020, researchers found that coffee consumption could reduce inflammatory markers in the digestive tract, thus helping to reduce the risk of an upset stomach. Furthermore, coffee consumption has also been linked to reducing oxidative damage, thus helping to decrease inflammation and improve overall gut health.
The key to reducing the risk of an upset stomach after consuming coffee is to find the right balance between antioxidants and caffeine. While caffeine can exacerbate an upset stomach, the antioxidants in coffee can help to counteract the effects. As long as you are aware of your individual caffeine tolerance and take steps to reduce your intake, coffee can be a healthy and enjoyable way to start your day.
Tips for Dealing with Stomach Ache After Drinking Coffee
Despite all the precautions, some people continue to experience an upset stomach after drinking coffee. If this is the case, there are some things that can be done to ease the symptoms and provide relief. One of the best ways to reduce the severity of an upset stomach is to drink plenty of water. Water helps to flush out toxins and can help to reduce cramping and nausea.
Additionally, it would be wise to include foods that are easy to digest in your diet. Foods like bananas, oats, applesauce, or yogurt can help to reduce symptoms of an upset stomach. Additionally, ginger can help reduce nausea and help the digestive system to work more effectively.
Finally, you should try to relax and get plenty of rest. This can help to reduce the intensity of symptoms and make it easier for your body to cope with the effects of the coffee.
Myths and Misconceptions about Stomach Ache After Coffee
Despite all the studies and discussions about stomach upset after drinking coffee, there are still many misconceptions that people believe in. One of the myths is that coffee can only cause stomach upset if consumed on an empty stomach. However, this is not the case and an upset stomach can occur even when the person has eaten prior to consuming the coffee.
Additionally, people often think that decaffeinated coffee is a safer option. While decaf coffee certainly has less caffeine, it can still trigger an upset stomach. This is because many decaf coffees still contain some levels of caffeine and they are also acidic and may also contain other substances that can irritate the stomach.
Finally, some people believe that coffee has no effect on the digestive system and that it only impacts the heart and central nervous system. However, this is not true, as the effects of caffeine can extend far beyond those two systems. As discussed earlier, caffeine can trigger inflammation in the small intestine, increase the production of stomach acids, and interfere with the absorption of substances.
Beverage Alternatives for Reducing Stomach Ache
If you are looking for an alternative to coffee that will help reduce stomach upset and still provide the benefits of caffeine, there are some options that you can consider. For example, green tea is a popular alternative that can offer a host of health benefits. It is much lower in caffeine than coffee, which makes it less likely to cause an upset stomach.
Alternatively, you could try matcha, a product made from green tea leaves that have been ground into a fine powder. Matcha has more caffeine than green tea, but it is still lower than coffee and is believed to have higher levels of antioxidants that can help to counteract some of the negative effects of caffeine.
Alternatively, mushroom coffee is yet another popular option for those looking for an alternative to coffee. Mushroom coffee is made from a mix of ground mushrooms and coffee beans, and it has many health benefits. It is believed to be lower in caffeine and it is also packed with nutrients and antioxidants that can help to reduce the risk of an upset stomach.
Finally, mate tea is a South American beverage that can provide a host of health benefits. It has a similar caffeine content to coffee, but it is much lower in acids and does not have the same potential for triggering an upset stomach.
