Coffee is a refreshing and energizing beverage for many people, but drinking it on an empty stomach can create serious health issues. Coffee is acidic, which means it can cause acid reflux and gastric upset if it’s not consumed with food. Additionally, caffeinated coffee can make existing stomach issues worse, leading to excess gas, diarrhea, or abdominal pain. It can also increase feelings of anxiety, agitation, and stress.
Coffee is also absorbed more quickly on an empty stomach. If you’re drinking it for a physical jolt, this is great, but it can also increase the risk of caffeine overload, resulting in jitteriness, headaches, and irregular heartbeats. When consumed in excess, caffeine can also speed up the digestive process, leading to further discomfort or even diarrhea.
Registered dietitian nutritionist Eliza Savage recommends that everyone limit their coffee intake on an empty stomach. “It’s best to wait until after you’ve had a meal or a balanced snack to enjoy a cup of coffee. This helps reduce the chances of feeling sick later on,” she said. “Coffee contains some beneficial antioxidants, but it’s best enjoyed when your stomach isn’t empty.”
Many people turn to coffee in hopes of providing an energy boost, but doing so on an empty stomach can backfire. In addition to the potential side effects mentioned above, an empty-stomach coffee habit can disrupt your natural hunger cues, leading to overeating or eating at the wrong times. Furthermore, coffee is often paired with sugary drinks and unhealthy food like pastries, which can increase your risk of obesity and type 2 diabetes.
Ultimately, it’s best to listen to your body and pay attention to how your stomach feels after consuming coffee. If you experience any adverse effects, try pairing it with food or limiting your intake. Consider drinking herbal tea or even sparkling water instead, which can hydrate you and replenish electrolytes lost through perspiration.
Different Types of Coffee Drinks
There are many different types of coffee drinks, from plain black coffee to lattes and cappuccinos. Black coffee is typically the least acidic, and can be easier on an empty stomach. However, adding dairy, sugar, or flavored syrups can raise the acidity of the drink. Lattes and cappuccinos are often made with two shots of espresso, which can increase the jolt of caffeine. Latte macchiatos, on the other hand, contain just one shot of espresso, making them a safer option on an empty stomach.
You can also choose coffee drinks that are inherently less acidic, such as cold brew. Cold brew coffee is made by soaking ground coffee beans in room temperature or cold water for an extended period of time. The longer brewing time reduces the acidity of the drink and often improves the flavor. Additionally, cold brew coffee has up to 67% less acidity than traditional hot coffee.
Adding almond milk or coconut milk to your coffee can also help reduce acidity. Additionally, adding a bit of honey or agave can reduce the bitter taste of certain coffee blends. Lastly, you can try replacing coffee with Matcha, a type of powdered green tea, which is naturally caffeine-free and contains far less acidity than coffee.
Timing Matters
Ultimately, timing is the key to enjoying coffee without upsetting your stomach. International nutrition coach Arjun Sethi recommends drinking coffee about one hour after waking up. “This gives your body time to wake up and start producing stomach acid, which is essential for proper digestion,” he said.
If you plan to have a cup of coffee before lunch or a meal, then snack on some healthy items beforehand, like a piece of toast or a banana. Eating something will create a barrier between your stomach and the acidity of the coffee, reducing the chances of experiencing any adverse effects. Similarly, wait at least an hour after eating before drinking your next cup of coffee.
Alternatives to Caffeinated Coffee
If you’re concerned about drinking caffeinated coffee on an empty stomach, there are a few excellent alternatives. Decaffeinated coffee is a good choice, as it retains some of the healthy antioxidants without the jolt of caffeine. Additionally, chicory coffee is an herbal beverage made from the roots of the chicory plant. It contains no caffeine and is much less acidic than regular coffee.
Taking an herbal supplement like green tea can also provide a caffeine-free energy boost. Green tea contains polyphenols, which can improve energy levels and provide long-lasting focus and alertness.
Conclusion
In conclusion, drinking coffee on an empty stomach is not recommended. Coffee is acidic and can cause discomfort, acid reflux, and other digestive issues. Additionally, the caffeine in coffee can be overly stimulating and can disrupt your natural hunger cues. If you’re looking for an energy boost, try pairing your coffee with food or consider an alternative beverage like decaffeinated coffee, herbal tea, or chicory coffee.
