Coffee is renowned as one of the most beloved beverages globally, captivating the taste buds of millions. Beyond its delightful flavor, it serves as a natural energizer, enhancing alertness while potentially providing an array of health benefits. These advantages include a boost in mood, heightened mental performance, improved exercise outcomes, and a reduced risk of conditions such as heart disease and Alzheimer’s. However, it is essential to note that some individuals experience digestive discomfort as a result of coffee consumption. This article delves into the various factors that may contribute to the stomach troubles linked with this popular drink.

Compounds That May Disturb Your Stomach

Coffee is rich in various compounds that could potentially cause discomfort in your stomach.

Caffeine

Caffeine, a natural stimulant found in coffee, is known for enhancing alertness.An average 240-mL (8-ounce) cup of coffee contains about 95 mg of caffeine. While caffeine is a powerful mental booster, studies indicate that it can elevate the frequency of contractions throughout your digestive system.

For instance, a study conducted in 1998 revealed that caffeinated coffee activates the colon 23% more effectively than decaffeinated coffee, and 60% more than plain water. This suggests that caffeine plays a significant role in stimulating the lower gut. Additionally, some research implies that caffeine may promote increased stomach acid production, which could be problematic for individuals with sensitive stomachs.

Coffee Acids

Although caffeine is often blamed for potential stomach issues, studies highlight that coffee acids may contribute as well. Coffee comprises several acids, including chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have been found to boost stomach acid production. Stomach acid is essential for breaking down food, facilitating its movement through the digestive tract. However, while some individuals have claimed that coffee exacerbates heartburn symptoms, research remains inconclusive and indicates no significant correlation.

Other Additives

In certain instances, the culprit behind stomach discomfort may not be the coffee itself. In fact, additives such as milk, cream, sweeteners, or sugar—ingredients that over two-thirds of Australians and many Canadians add to their coffee—could be responsible. For example, nearly 65% of the global population struggles to digest lactose, a sugar found in milk, potentially leading to symptoms like bloating, stomach cramps, or diarrhea shortly after dairy consumption. Overall, coffee contains several compounds that may disturb your stomach, including caffeine and coffee acids, along with common additives like milk, cream, sugar, or sweeteners.

Can decaf coffee upset your stomach?

In certain situations, making the switch to decaffeinated coffee (decaf coffee) may actually alleviate some stomach discomfort. This is particularly true if caffeine is the main cause of your digestive troubles. However, it's important to note that decaf coffee still contains various coffee acids, such as chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have been associated with heightened stomach acid production and increased gut motility.

Additionally, incorporating milk, cream, sugar, or sweeteners into your decaf coffee can lead to gastrointestinal issues, especially for those who may have sensitivities to these particular additives. Therefore, even without caffeine, decaf coffee retains certain coffee acids and potential additives that could still result in stomach discomfort.

Strategies to Prevent Stomach Discomfort

If you notice that coffee tends to irritate your stomach, there are several strategies you can adopt to mitigate its effects, allowing you to savor your beloved brew. To begin with, sipping your coffee slowly can significantly ease its impact on your digestive system. Additionally, refrain from consuming coffee on an empty stomach. Given that coffee is recognized for its acidity, enjoying it alongside a meal could facilitate smoother digestion.

Here are other effective methods to lower the acidity of your coffee:

• Select a darker roast. Research indicates that coffee beans roasted for a longer duration and at elevated temperatures exhibit lower acidity levels. Consequently, darker roasts tend to be less acidic compared to their lighter counterparts.
• Experiment with cold-brewed coffee. Studies suggest that cold-brewed coffee is generally less acidic than its hot-brewed counterpart.
• Opt for coarser coffee grounds. One study revealed that smaller coffee grounds may lead to greater acid extraction during brewing. Thus, using larger grounds can result in a less acidic brew.

If you prefer your coffee with milk but experience discomfort due to lactose intolerance, consider switching to a plant-based milk alternative, such as soy or almond milk. Should coffee upset your stomach, implementing a few of these suggestions may prove beneficial. Often, reducing the acidity of your coffee or steering clear of certain additives can help alleviate coffee-related digestive issues.

The Bottom Line

Coffee contains various compounds that can potentially irritate your stomach. Among these are caffeine, various coffee acids, and commonly included additives such as milk, cream, sugar, and sweeteners. Notably, many of these compounds can also be found in decaffeinated coffee. If you experience stomach discomfort from coffee, there are several strategies you can adopt to alleviate these adverse effects. Consider consuming it alongside food, opting for a low-acid roast, substituting regular milk with soy or almond milk, and reducing the quantity of additives.