When drinking coffee, many people experience an unexpected side effect: diarrhea. A common symptom of an unhealthy digestive tract, diarrhea can also be caused from drinking coffee. Understanding why this undesirable effect occurs and how to best prevent it can help manage and reduce the associated discomfort.
Coffee’s potential to cause diarrhea is due to its high caffeine content, which can act as a laxative and irritate intestinal lining. Low levels of acidity from coffee beans, especially low-quality, can also cause an upset stomach and diarrhea. Research also suggests a link between coffee and higher levels of cortisol, a stress hormone, found in the blood. Since caffeine is a stimulant and raises blood pressure, it can, in turn, lead to digestive ailments such as diarrhea.
Nutritionists advise avoiding coffee with milk, as lactose, the sugar in milk, can be hard to digest and lead to loose stools. Adding sugar to coffee can be problematic as well; too much sugar can result in gastric disturbances and stimulate the gastrocolic reflex, which causes the colon to contract.
In addition to avoiding milk and sugar, experts suggest using freshly-ground coffee as opposed to pre-ground, as the pre-ground kind shallower in texture and compounds due to it being oxidized longer. Another possible solution is to switch to decaffeinated coffee, as it has fewer caffeinated compounds and does not stimulate the gut as quickly.
It is also helpful for individuals to monitor their level of stress and anxiety. Food, our emotions, and our environment can all produce cortisol and negatively impact our digestive processes. Reducing stress in our everyday lives can have a significant impact on strengthening our digestive systems.
For those with digestive issues, aiming for wholesome and nutrient-dense food is the best way to keep our digestive tracts healthy. For example, pre-workouts meals or snacks full of healthy fats and proteins can be largely beneficial to both prevent unwanted diarrhea and bloating. Foods that are especially helpful are those full of fiber, such as chia seeds, almonds and avocados.
Chronic Diarrhea
Although caffeine-induced diarrhea is short-term, chronic diarrhea is a more serious issue. Chronic diarrhea is defined as loose stool lasting more than two weeks, accompanied by pain and discomfort in the abdominal area and a feeling of incomplete evacuation. This type of diarrhea usually has other underlying factors, and it’s important to see a doctor for a proper diagnosis.
Possible causes of this kind of diarrhea include irritable bowel syndrome, Crohn’s disease, lactose intolerance, celiac disease, ulcerative colitis, or other food sensitivities. In some cases, chronic diarrhea may be linked to consuming too much caffeine in coffee, but it is commonly caused by other health problems or nonspecific conditions.
A doctor can help determine the underlying cause and suggest lifestyle changes and new eating habits to manage the symptoms. Sometimes, dietary therapy, supplements and medications are also necessary. Self-diagnosis is not recommended as intestinal symptoms have various causes, and making sure to consult a medical professional is the best way to find a long-term solution.
Consuming Coffee
When drinking coffee, individuals may want to slowly transition to decaffeinated instead of abruptly switching. The sudden change can cause caffeine withdrawal symptoms such as headaches, fatigue, and dizziness, which can worsen the feelings of nausea and cramping commonly associated with diarrhea.
Using freshly-ground coffee beans can also be helpful, as the compounds from pre-ground coffee are more oxidized, which can also irritate the gut. Additionally, switching to other caffeinated beverages such as tea can be beneficial to test which type of caffeine source is easier on the digestive tract. However, it is also important to keep in mind that other underlying conditions may also be connected to diarrhea.
Choosing only organic and sustainably-sourced coffee can also help reduce symptoms, as toxic chemicals in processed coffee may lead to digestive issues. Adopting healthy habits such as consuming probiotic-rich food and kombucha, reducing the amount of sugar consumed, and avoiding deep-fried, processed and packed food are also great ways of relieving symptoms associated with diarrhea.
Consulting With a Medical Professional
If coffee continues to cause unwanted diarrhea and other symptoms, consulting with a medical professional is very/recommended. For example, a gastroenterologist can use tests such as a digital rectal exam or a stool test to identify the possible cause of the symptoms or a nutritionist or dietician can suggest dietary changes which can help combat the unpleasant side effects.
In some cases, further tests such as imaging scans and bio-electrical signals can be necessary. However, although treatments vary depending on the underlying cause, medications such as antidiarrheal or antibiotics, probiotics, and a gluten-free diet can help reduce the discomfort.
Alternative Beverages
For individuals looking to avoid the unwanted side effects of coffee, there are wholesome alternatives available. Herbal teas, matcha, chai and kombucha are great caffeine-free ways of obtaining energy and staying alert. They are also full of antioxidants, can boost the immune system, and do not cause digestion-related issues.
Reducing the amount of coffee consumed can also be beneficial. Start by cutting down gradually and replacing it with herbal teas or veggie juices. This is because too much caffeine in the body can cause an imbalance of hormones and act as a stimulant on the digestive tract, causing diarrhea regardless of the source.
Preventative Measures
Since different people have different experiences with the same beverage, preventing coffee-induced diarrhea can involve a variety of strategies. Experimenting to determine which type of method, whether a dietary change, caffeine switch, or medical consultation, is best the individual’s situation and may be the most successful in the long-term.
Healthy habits such as maintaining high daily water intake and practicing mindfulness can also be very beneficial to support the digestive system. Finally, keeping a journal can help identify other elements that could be causing the digestive issues and allow individuals to find solutions that work for them.
