Background Information
The pain or discomfort felt in the stomach after drinking coffee is medically known as coffee stomach ache. Abdominal pains are common shortly after consuming coffee and some may even experience diarrhea and other gastrointestinal distress. When our body experiences coffee-induced stomach ache, it is usually because of the caffeine found in coffee beans and other factors. Caffeine, a stimulant, increases motility inside the intestine, thus causing toxins and bacteria to move through our digestive system faster, resulting in abdominal pain. Moreover, coffee also acidic, which can cause the stomach to become irritated, leading to discomfort in the abdomen.
Relevant Data
Most people know that coffee can cause stomach issues. But did you know that, according to the American Academy of Family Physicians, up to 90 percent of adults experience abdominal pains after consuming coffee? In addition, research shows that decaf coffee can also cause problems for some people, though not to the same degree. The presence of certain compounds, like phenols and N-alkanols, which can cause stomach discomfort in some individuals, are found in both regular and decaffeinated espresso.
Perspectives from Experts
Experts believe that for most people, the discomfort felt after drinking coffee is minor and temporary and can easily be managed by simply limiting the amount of coffee consumed. Caffeine tolerance differs from person to person, so it is important to understand one’s individual caffeine limit as far as how much can be consumed before feeling an abdominal ache. For some, that may be a matter of just sipping a little less coffee or having decaf instead.
Dr. Rupali Dutta, a nutrition expert at Columbia University Medical Center, maintains that changing the way one takes their coffee – the type of coffee, the serving size and strength – can also be factors in preventing coffee-induced stomach ache. She suggests that those who experience stomach ache after having coffee should opt for Arabica beans, as they contain less caffeine than Robusta beans, and also cut back on the strength of the brew and the size of the cup.
Insights and Analysis
It is important to note that the intensity of coffee-induced stomach ache may be connected to other underlying health conditions such as irritable bowel syndrome. IBS is a disorder which causes abdominal cramping after consuming certain foods, and for some, coffee can often be one of those triggers. IBS is a very serious health condition and one should consult with a doctor if the abdominal discomfort is persistent or severe.
In addition to lifestyle modifications like reducing the amount of caffeine or switching to decaffeinated coffee, dietary changes can also help as they may decrease the amount of stomach ache. One should limit the intake of processed and high sugar foods, as well as consuming probiotic foods that help maintain a healthy microbial balance in the gut.
Addressing Stress and Anxiety
Normalizing our hormones is often overlooked when it comes to experiencing abdominal pains, but is actually quite important. People who cope with anxiety or stress can often experience stomach discomfort after drinking coffee. This is due to the way caffeine can send signals to our brain to release stress hormones like cortisol, which can alter the balance of our hormones and cause stomach issues. Applying relaxation techniques such as mindfulness and deep breathing exercises can be very effective in reducing the amount of cortisol we produce.
For those with stressful lifestyles, it is also important to find activities to keep our minds distraction-free. Activities such as going for a walk, reading a book, listening to music, and engaging in conversations with friends and family, can be a great source of comfort and help to reduce any stress or anxiety we feel.
Caffeine Tolerance Testing
People hyper-sensitive to caffeine may find it beneficial to try a caffeine tolerance test. This involves gradually increasing the amount of coffee consumed over a period of several weeks, while keeping an eye out for any changes in their body’s response. After this period, one can use what they have learned to set a daily coffee intake limit according to their own body’s tolerance.
It is important to note that one should consult their doctor before implementing any drastic changes to their diet and lifestyle.
Alternative Beverages
If a person experiences severe and persistent stomach pain, then trying out an alternative beverage may be the solution. Tea, particularly herbal teas, are a great alternative to coffee and often contain fewer acids than coffee, thus resulting in more comfort for the stomach. Moreover, other non-caffeinated beverages such as chai, green tea and matcha contain less caffeine and are also gentler on the stomach.
If one desires a coffee-like experience but with little or no caffeine, they can try decaf coffee. Though decaffeinated beans still contain some caffeine, it is usually present in much lower levels, which can sometimes be enough to satisfy a caffeinated craving, while not causing as much discomfort.
Supplements
Supplements such as activated charcoal, digestive enzymes and probiotics can be useful for those who experience frequent stomach aches after drinking coffee. Activated charcoal absorbs the toxins from coffee, thus reducing the amount of abdominal discomfort felt. Digestive enzymes help with the proper digestion of carbohydrates, proteins, and fats and can help break down coffee compounds found in the digestive tract. Probiotics, which are live bacteria and yeast, also help in promoting a healthy balance of gut bacteria, and reducing inflammation in the gut.
Nutrient-Rich Diet
It is important to ensure that our diet is packed with nutrient-rich and easily digestible foods. Eating a balanced diet consisting of proteins, carbohydrates, good fats and fiber-rich foods can help the body cope with the stress caused by drinking coffee. Fruits and vegetables contain vitamins, minerals, and antioxidants which can help reduce abdominal pains. Whole grains such as oatmeal, quinoa, and brown rice are also a great choice.
In addition, it is important to stay hydrated and make sure to drink at least eight glasses of water a day to aid in the digestion process.
Improve Gut Health
Improving our gut health can help us enjoy our morning coffee without experiencing annoying abdominal pains. Taking a probiotic supplement, drinking herbal teas, and eating foods rich in prebiotics such as onions, garlic, cabbage, and leeks can all help to improve our gut health.
Regular exercise is also crucial as it can help to reduce stress and therefore reduce the chances of feeling abdominal pains after consuming coffee. Lastly, reducing the stress in our lifestyles, engaging in meaningful conversations and activities, and engaging in relaxation exercises such as deep breathing and yoga can also help us deal with coffee-induced stomach ache.
