Coffee, Nutrition and Digestion
Coffee is a beverage that is consumed all around the world, often as a way to start the day. Though it may be energizing in the short-term, with great potential in terms of creating alertness and improving mood, it might also carry some negative effects. When having a cup of coffee on an empty stomach, the potential health risks might increase in some people.
A study conducted at St. George’s University of London suggest that drinking coffee on an empty stomach can interfere with the body’s absorption of certain nutrients. Additionally, the acidity of the coffee can occasionally upset the delicate balance of the stomach’s natural pH, leading to digestive discomfort and bloating. For this reason, nutrition and health experts advise waiting at least an hour after eating before drinking coffee, as this allows sufficient time for digestion and absorption of food-related nutrients.
Caffeine Absorption and Metabolism
Caffeine, the active component in coffee, is a stimulant and affects the body in several ways. Research suggests that drinking coffee on an empty stomach can lead to quicker absorption, with caffeine entering the bloodstream more rapidly. In some cases, this can increase the overall amount of caffeine in a person’s system, which in turn can lead to negative side effects.
For individuals who are particularly sensitive to caffeine, drinking coffee on an empty stomach can cause headaches, irritability and other adverse reactions. What’s more, experts assert that this heightened dosage of caffeine can disrupt the body’s natural rhythm of secretion of hormones and other substances. This disruption might cause the body to become more tolerant to the effects of coffee in the long run, causing users to increase the dosage of the beverage in order to obtain the same level of alertness.
Negative Impact on Brain Functions
While it may be tempting to start off the day with a cup of coffee, medical experts caution that it is especially important to eat beforehand, as coffee on an empty stomach can have a negative impact on the brain’s functions. For instance, one study published in the journal Neuropsychiatric Disease found that coffee taken on an empty stomach can interfere with the production of serotonin, the compound responsible for regulating mood.
Serotonin is produced in the gut rather than in the brain, and is heavily reliant on healthy digestion. Low levels of this important neurotransmitter can lead to irritability, anxiety and even poor quality of sleep. As such, consuming coffee on an empty stomach should be avoided whenever possible, as it might impede the production of serotonin and other necessary hormones.
Coffee Dependence and Withdrawal
Excessive coffee consumption can also lead to an increase risk of dependence and withdrawal. Research has shown that when an individual has coffee on an empty stomach, the blood sugar levels drop. This can trigger an increase in food cravings as a way to return the sugar levels to its original level. Thus, people who have coffee on an empty stomach can likely find themselves trapped in a cycle of food cravings, eating and ultimately drinking more coffee.
Caffeine withdrawal can also occur if a person has been heavily relying on the beverage. When suddenly stopping its consumption on an empty stomach, a person to can experience headaches, tiredness, depression and difficulty in concentrating.
Coffee and Heartburn
Coffee can also trigger heartburn and acid reflux in some individuals, especially when had on an empty stomach. According to the U.S. National Library of Medicine, heartburn (or acid reflux) is a burning sensation in the throat and chest, caused by acidic medication that comes from the stomach.
Coffee is known to increase gastric acid secretion and relax the lower esophageal sphincter (LES), meaning that the liquid can flow back up the esophagus and cause a painful burning sensation. Furthermore, because the stomach is empty, the acid can cause even greater discomfort, making it even more important for individuals with sensitive stomachs to not drink coffee on an empty stomach.
Coffee, Weight Gain and Adverse Effects
In addition to its high levels of caffeine, coffee also contains triacylglycerols and diterpenes, both of which can lead to weight gain. According to a study conducted by the American Society of Clinical Nutrition, consuming these substances on an empty stomach can cause fat to accumulate in the body at a higher rate. Further, it can lead to increased risk of hypertension, increased bad cholesterol and atherosclerotic plaques.
Moreover, coffee is often used as a stimulant so as to help with fatigue and exhaustion. However, drinking coffee on an empty stomach can lead to even more severe levels of fatigue in the long run. This is because if caffeine is consumed without food, it with lead to an increasingly painful crash once it wears off. Thus, regular coffee consumption on an empty stomach can lead to disrupted sleeping patterns, a feeling of fatigue and an inability to concentrate.
Sleep Deprivation and Damage to the Gut
Coffee consumption on an empty stomach has been linked to higher levels of sleep deprivation. According to the National Institutes of Health, Nih.gov, caffeine has a direct effect on the brain’s neurotransmitters and can prevent sleep when taken in the late afternoon or early evening. Additionally, it increases the feeling of alertness, even when a person is already tired, thus interfering with the natural sleep cycle. Long-term effects of sleep deprivation can include headaches, poor performance at work and school, and in extreme cases, depression.
Furthermore, drinking coffee on an empty stomach can cause damage to the Gastrointestinal tract. Studies have found that coffee can stimulate the release of hydrochloric acid, potentially leading to acid reflux and esophageal irritation. Additionally, this acidic environment can cause damage to the lining of the esophagus, as well as reducing food absorption in the stomach and intestine.
Avoiding Caffeine Sensitivity
For individuals with particularly sensitive stomachs, or those who are prone to indigestion, heartburn and acid reflux, it is especially important to ensure that any beverage consumed is not taken on an empty stomach. Moreover, for those who already have high levels of caffeine sensitivity, a cup of coffee early in the day can have a particularly pronounced effect.
Therefore, medical and nutritional experts advise waiting for at least an hour after eating before drinking a cup of coffee. Doing so may allow the digestive system to process the food and nutrients properly, as well as regulating the body’s natural production of serotonin and hormones.
Side Effects of Coffee on Other Medication
While coffee has the potential to be a beneficial beverage, with great potential mood-lifting and energizing properties, it is important to remember that if had on an empty stomach, it can interfere with other types of medication. Common drugs like statins, steroids and antibiotics, as well as various forms of birth control, can all be impacted by the relatively high levels of caffeine and acidity found in coffee.
Moreover, drinking coffee on an empty stomach can cause the aforementioned drugs to pass through the body faster than they should, rendering them ineffective. This increases the risk of side-effects, as well as the risk of unwanted pregnancies in the case of certain birth control medications.
Dehydration and Its Side Effects
Finally, drinking coffee on an empty stomach can also lead to dehydration, as the diuretic properties of the beverage can lead to the removal of fluids and electrolytes from the body. This can cause an increase in thirst, tiredness, and even dizziness, especially if more than the daily recommended dosage has been consumed.
Moreover, regular dehydration can lead to more severe side-effects, such as headaches, muscle pain and fatigue, constipation, and even interference with functions of the kidneys. For this reason, it is important to ensure that adequate hydration accompanies coffee-drinking, regardless of when the beverage is consumed.
Adding Cream and Sugar to Coffee
Finally, it is important to note that added cream and sugar to coffee can further exacerbate the effects of drinking coffee on an empty stomach. The sugar and fat can increase the acidity of the stomach contents, and make it even more likely for heartburn and indigestion to occur. Thus, when drinking coffee, it is best to choose a healthier option such as soy, almond, or oat milk, instead of full-fat dairy.
Eat a small meal before drinking any coffee, then either proceed with unflavored, minimally sweetened coffee, or add alternatives like sweeteners and plant-based milks. Doing so will enable the digestive system to regulate itself, allowing for better digestion and absorption of food-related nutrients.
