Your regular morning cup of coffee often results in a prompt visit to the restroom. This is such a well-known affair that many depend on it as a foolproof antidote for constipation.
Most individuals know the sensation of belly-bubbling that occurs after consuming those initial gulps of java. However, how coffee impacts our gut health is an unexpected field yet under investigation by science.
Emerging research studies and numerous gut health experts now agree on the probability that drinking coffee may yield positive effects to our digestive system. "The presence of polyphenols in this beverage can stimulate the healthy bacteria found within our guts, facilitating their growth and performance," reports Joseph Salhab, DO, who works as a gastroenterologist operating from Davenport in Florida state. "These compounds also exhibit potency against 'harmful' bacterial proliferation."
In addition, Dr.Salhab suggests enhancing these beneficial attributes by adding some cocoa powder into your serving.
Daily Coffee Intake: How Does it Impact Your Body?
The Gastrointestinal Advantages of Consuming Coffee and Cocoa
An immediate boost in energy is perhaps the most evident advantage you can gain from drinking coffee. However, it's just scratching the surface when you consider other multiple benefits that come with this beverage. Specifically focusing on gut health, both coffee and cocoa have unique digestive advantages to note.
Rich in Antioxidants: The Power Duo of Coffee and Cocoa
"Coffee's impact on health, a topic long under consistent scrutiny in medical and nutritional research, has recently seen an expansion into the arena of gut health and its associated microbiomes," says gastroenterologist Sarah Robbins, MD, the brainchild behind Well Sunday.
The nutrient profile of coffee is replete with antioxidants amongst other compounds. These are effective in counteracting inflammation whilst improving overall wellness, as reported by Johns Hopkins Medicine.
A significant amount of credit for the beneficial aspects of coffee goes to antioxidants; this could especially hold true when considering gut well-being. "Coffee's antioxidant attributes serve to guard against oxidative stress, which may potentially lead to gastrointestinal complications," Dr. Robbins elaborates.
In addition to these advantages is cocoa's own contribution: "Like coffee, cocoa powder also boasts high levels of polyphenols. Pairing them enhances your drink's total content of antioxidants even further," remarks Dr. Salhab.
Unresolved oxidative stress coupled with unchecked growth patterns within gut bacteria significantly contribute towards ailments like inflammatory bowel disease - a condition characterized by inflammation along various segments within your digestive system warranting symptoms such as diarrhea, intense abdominal discomfort alongside bloody stools leading ultimately to weight reduction and fatigue – according Centers for Disease Control and Prevention (CDC).
Research evidences that polyphenols may have potential applications in alleviating oxidative stress while concurrently promoting diversity within bacterial populations residing inside our guts besides bolstering immune responses as per findings from a review published during April 2023 featured via Antioxidants magazine.
Fiber is Also Included
The American Society for Nutrition states that a significant percentage of Americans don't consume enough dietary fiber.
On average, adults should incorporate 25 to 38 grams of fiber into their daily diet. Adding one or two tablespoons of cocoa powder to your morning coffee can aid in achieving this goal; each tablespoon contains about 2 grams of fiber according to data from the USDA.
According to a study published in Microorganisms in December 2022, our gut requires dietary support due its pivotal role in sustaining a balanced bacterial ecosystem (or microbiome). "Prebiotic fibers are fermented by beneficial bacteria which yield short-chain fatty acids (SCFAs) like acetate, propionate and butyrate—these SCFAs are essential components for maintaining proper gut health," explains Dr. Robbins.
Butyrate aids in strengthening the gut lining making it less permeable to harmful pathogens thus preventing them entrance into our bloodstream affirms the Cleveland Clinic. "Moreover, SCFAs possess anti-inflammatory properties resulting in preservation and maintenance of an immune balance within the complex gastrointestinal tract" continues Dr. Robbins.
Furthermore, an increase intake in fiber augments stool weight and softens its composition promoting bowel movements and decreasing instances such as constipation asserts the guidelines provided by Mayo Clinic.
Four Suggestions for a Digestion-Friendly Coffee Preparation
Having your morning coffee can either be beneficial or harmful to your health. The impact it brings depends on several factors.
According to Michelle Pearlman, MD, a gastroenterologist and the CEO/co-founder of the Prime Institute, what you add in your coffee, how much you consume and when you take it significantly influences its effect on digestion.
Our specialists have provided some pointers below for better understanding.
1. Choose Between Light and Dark Roasts
Dr. Salhab mentions, "While discussing coffee, black coffee in its most original form is possibly the healthiest way to consume it. Interestingly enough, light roasts are often found to maintain more of their antioxidant capabilities."
Nonetheless, a light roast may not be the best option for everyone. Dr. Salhab further states "For individuals who have a sensitive digestive system, dark roasts might be a better alternative as they typically have lower acidity levels."
2. Pay Attention to your Coffee Preparation Technique
Should you experience heartburn or acid reflux after consuming hot coffee, it might be advisable to switch over to cold brew.
Dr. Robbins points out that "The technique used in preparing cold brew reduces the acidity level of the coffee compared to standard hot brewing techniques. Consequently, this can be more gentle on your digestive system and may present a better alternative for individuals who typically end up with stomach distress from their regular coffee consumption."
3. Schedule Your Coffee Intake Appropriately
The timing of your coffee intake is a crucial aspect in its impact on your digestive system.
"Consuming coffee early in the day, particularly on an empty stomach, can trigger the production of gastric acid. This could be problematic for individuals who suffer from issues such as acid reflux, heartburn or other gut problems," Dr. Robbins explains. To lessen this effect, it's advisable to have a small meal or snack prior to enjoying your coffee.
On the flipside though, drinking coffee when facing empty stomach conditions could prove beneficial under some circumstances. "If one suffers from constipation, having a cup of coffee with nothing else in your stomach might help stimulate bowel movements," notes Dr. Robbins.
Your brew's caffeine content is thought to be responsible for this increase in intestinal motility as noted by Michigan Medicine.
4. Steer Clear of Certain Add-Ins
Certain additions to your coffee could potentially harm your digestive system.
Dr. Pearlman offers advice, suggesting restraint with certain coffee extras that may cause gastrointestinal distress or enhance cravings and hunger episodes. These include unnecessary sweeteners, artificial flavorings in creamers such as sucralose and aspartame (which might lead to loose stools and a swollen stomach for some individuals) and milk products for those who have lactose intolerance issues."
Switching over to a less fatty creamer can also be beneficial for many people." Opting for lighter cream rather than rich versions can decrease caloric intake, possibly circumventing problems like acid reflux," adds Dr. Salhab.
