Coffee is one of the most popular beverages in the world and is widely consumed on a daily basis. The caffeine found in coffee provides a stimulating energy and alertness boost, but drinking coffee on an empty stomach is not ideal and could potentially be detrimental.
Drinking coffee when the digestive system is empty can lead to increased stomach acid production, as this is an automatic response to brewed coffee. An overproduction of stomach acid can lead to a variety of digestive issues, including nausea, acid reflux, heartburn and stomachaches. In extreme cases, this could cause ulcers and gastrointestinal lesions.
“Caffeine is a stimulant to the central nervous system, however, if taken on an empty stomach it can affect the production of stomach acid, and therefore, can cause gastrointestinal distress,” Dr. Robin Berzin, a physician and founder of Parsley Health, told Shape magazine. “It can also exacerbate symptoms of anxiety and depression.”
If you are experiencing effects from drinking coffee on an empty stomach, consider scheduling your consumption for after meals. Berzin suggested adding a few almonds to the beverage, which contain healthy fats, protein, fiber and calcium that can mitigate the effects of the caffeine and help avoid a potential acid overload.
Furthermore, drinking coffee on an empty stomach could also affect your metallic health. Caffeine can raise levels of cortisol, which is a stress hormone that can increase anxiety. Dr. David Greuner, a surgeon and co-founder of NYC Surgical Asscociates, told BBC Science Focus “the cortisol shutoff switch is controlled by leptin, which is a hormone that is released after eating a meal and helps regulate cortisol levels, so when you have coffee without eating, you are less likely to activate the leptin switches, resulting in higher cortisol levels.”
Therefore, drinking coffee on an empty stomach could cause an influx in anxiety, stress, and discomfort from digestive issues.
Effect on Mental Health
Due to the influx of cortisol, drinking coffee on an empty stomach could also affect mental health. Research published in Frontiers in Psychiatry found that the rise of cortisol caused by caffeine can lead to other mental health issues in those with preexisting anxiety. Caffeine has also been connected to increasing feelings of depression and restlessness.
Coffee can be an energizing booster when consumed in moderation, however, it is important to be mindful when drinking it on an empty stomach. If you prefer having coffee on an empty stomach, combining it with healthy sources of fat, protein and fiber can help minimize the effects.
Blood Sugars
Despite the positive associated effects with coffee, drinking on an empty stomach can be a major problem for those carrying pre-diabetes or diabetes. When cannot be produced to store glucose, drinking coffee can cause an influx in blood sugars as glucose is taken from other parts from the body to created energy. A study lead by Stanford School of Medicine found that drinking coffee on an empty stomach can impact blood sugars for up to 8-hours after consumption.
If you intend to limit the effects, consider spreading out caffeine consumption over the course of the day instead of having a large dose of it all at once. Additionally, eating a meal with your coffee can significantly reduce the effects on your blood sugars.
Sleep and Focus
Caffeine can also affect sleep patterns due to its stimulant effects. Drinking coffee on an empty stomach can cause further disruption with sleep, which can lead to feeling tired throughout the day. Furthermore, drinking coffee on an empty stomach can cause difficulty with concentration and focus.
If you are prone to having difficulty sleeping, consider avoiding caffeine too close to your bedtime. Additionally, caffeine can has a half-life of 5 to 6 hours, and therefore drinking coffee on an empty stomach before bed can affect the quality of your sleep hours after the initial consumption.
Dehydration
Caffeine is a diuretic, which means it causes the body to excrete more fluids than it takes in. This is why it’s important to stay hydrated when drinking coffee and to replenish the body with other fluids- such as water, fruit juice or smoothies.
Sipping coffee on an empty stomach can cause dehydration because of the diuretic nature, and the subsequent water loss can then lead to other issues such as headaches and lower levels of mental clarity. To replenish your body of essential fluids, consider counteracting each cup of coffee with a glass of water.
Metabolism
Caffeine is said to increase ones metabolism, however, the degree to which metabolism is impacted varies from person to person. Research published in Physiology & Behavior found that coffee on an empty stomach can increase the metabolism of those who are sensitive to caffeine. However, those with a lower sensitivity to caffeine found no difference in the rate of metabolism.
Therefore, the effects of coffee on an empty stomach can vary from person to person. For those who find it impacting them negatively, adjust when you consume coffee, as having it with meals can help minimize the effects. Additionally, consider balancing your coffee consumption with other beverages, such as water and smoothies, to keep hydrated and full of essential nutrients.
