When you grab a coffee from a café or convenience store, it’s natural to expect that caffeine-induced energy and improved focus that comes with it. However, for some people, their daily espresso or latte leads to a strange, uncomfortable feeling in their stomachs. What causes this, and what can be done to avoid it?
As it turns out, the stomach pain many associate with coffee could be caused by a number of factors, including hypersensitivity to caffeine, a specific form of food intolerance, diet and lifestyle choices, or a combination of all three.
According to Dr. William Tennecke, a gastroenterologist and assistant professor at UC San Diego, the caffeine in coffee can cause some people to have a hypersensitive “gut,” which results in abdominal pain and discomfort. These symptoms, which can include nausea, whole-body soreness, and general fatigue, may be more common in people who are genetically predisposed to caffeine sensitivity.
Dr. Alexander Bickford, nutritionist and gastrointestinal health expert, also believes that some people may be intolerant to certain compounds in coffee. These can cause irritation or inflammation of the stomach and intestine leading to serious discomfort.
Whilst caffeine sensitivity and food intolerance are two major causes of stomach upset after drinking coffee, diet and lifestyle choices may also be contributing factors. According to Bickford, drinking coffee on an empty stomach, or drinking more than one cup of coffee at a time can irritate the stomach lining, leading to discomfort and cramping.
Insufficient hydration can also be an issue. According to Catherine Lebrun, a nutritionist at Harvard Medical School, caffeine causes the body to lose water at a faster rate. Therefore, for those who do not drink enough water to replenish lost fluids, the body may become dehydrated, resulting in stomach pain.
Low-Caffeine Alternatives
The best way to keep stomach pain at bay is to avoid caffeine-heavy drinks altogether and opt for low-caffeine, or no-caffeine options. Green tea, for example, has a third of the caffeine of a cup of coffee, and doesn’t elicit the same digestive issues.
Herbal teas, such as ginger, peppermint, and chamomile, can have a soothing and calming effect on the stomach. At the same time, they can provide the same mental alertness, without the side effects of coffee.
Finally, decaffeinated coffee can also be a great way to get a hit of caffeine without feeling any discomfort. Some studies have shown that the levels of acidity in decaffeinated coffee can help lower cholesterol, and reduce the risk of certain health conditions.
Tailored Diet and Lifestyle
For those who are still experiencing some stomach issues after coffee and other caffeinated drinks, it may be worthwhile to make some lifestyle and dietary changes. This can include drinking coffee in moderation, and not having more than one cup per day.
Being mindful of one’s diet at the same time can be a great way to prevent unwanted stomach pain. For instance, avoiding sugary, processed, or artificially sweetened snacks can be helpful. This can help to reduce the chances of developing gut issues, as well as providing the body with an abundance of nutrients.
It’s also important to stay hydrated. Drinking plenty of water throughout the day can help to keep stomach pain at bay, while also providing many other health benefits.
Management Strategies
Finally, it’s important to take time to relax and manage stress levels. Stress can be a major trigger for digestive issues, including bloating and abdominal pain.
For those who experience frequent stomach issues after drinking coffee, it may be worthwhile to see a doctor for an individualised assessment. This could involve tests to identify whether food intolerances, specific nutrient deficiencies, or other causes are contributing to the discomfort.
Caffeine Alternatives For Energy
For some people, coffee and caffeinated drinks may not be providing a sufficient source of energy and alertness. An alternative, thus, could be to supplement with other healthy foods and substances.
For instance, omega-3 fatty acids, found in fish and nuts, are known to have a significant effect on energy levels and cognitive performance. Furthermore, vitamin and mineral supplements, such as iron and B-vitamins, can provide both mental and physical benefits.
Including low-glycemic foods in one’s diet can also be beneficial. These are foods which can release energy slowly over a period of time, instead of a sudden spike, which can result in an energy crash.
Conclusion
Although coffee can be great for providing an energy boost, it can also result in discomfort in some individuals. Judging by the explanations and opinions of experts, this is likely due to a combination of factors, such as food sensitivities, caffeine sensitivity, and lifestyle choices.
The best approach, therefore, is to look for low-caffeine and decaffeinated alternatives which don’t cause that uncomfortable feeling in the stomach. Furthermore, it’s worth making some lifestyle changes to ensure gut health, such as eating healthy and nutritious foods, staying hydrated, and decreasing stress levels. Finally, if persistent stomach pain is still an issue, it may also be worthwhile to see a doctor.
