Cup half-full: How drinking coffee could improve your gut health
Coffee lovers always knew they were on the winning team. In a world where health trends shift by the minute, they're the first to say, 'See? Told you so,' whenever new research praises coffee.
The claims about coffee's benefits are so wide-ranging, it can almost sound like a magical elixir. Haircare? Yes—scientists have found evidence that coffee might stimulate hair growth. So yes, go ahead and sip that cup of Joe for stronger strands. Live longer? Hand that cup of coffee right away!
Skincare? We're getting there. Coffee is packed with stellar ingredients that have been extensively studied, making it feel like it could save you from just about everything.
And now, the spotlight is on gut health.
The many joys of coffee
It gives you a jolt for sure, but there's more bubbling beneath the surface. It contains polyphenols, which are plant-based compounds that act like antioxidants. These same polyphenols also have prebiotic effects, meaning they help feed the good bacteria in your gut. Yes, your flat white might be quietly cheering on your microbiome.
According to researchers, coffee consumption has been linked to a higher diversity of gut bacteria, especially the kind that are associated with anti-inflammatory effects. A more diverse microbiome often translates to better digestion, immune function, and even mood regulation.
How coffee helps the gut
In 2024, new research made headlines. A study by ZOE, published in Nature Microbiology, analyzed data from over 22,000 people across 25 countries. The results showed that coffee drinkers had distinct gut bacteria profiles compared to non-drinkers.
One bacterium, Lawsonibacter asaccharolyticus, stood out, appearing 6 to 8 times more in coffee drinkers. Moreover, this boost occurred regardless of whether participants drank regular or decaf coffee. This suggests it's not the caffeine, but rather compounds like chlorogenic acid (a type of polyphenol), that play a role.
Further lab tests confirmed that coffee helps L. asaccharolyticus thrive. This bacterium then breaks down coffee's polyphenols into useful byproducts like quinic acid and hippurate—both linked to antioxidant effects and reduced inflammation.
In short, your morning brew may be quietly fine-tuning your gut.
But, what about acid and bloating?
That said, coffee isn't everyone's cup of tea. As Sharifa Khan, a Dubai-based dietician says, For those with sensitive stomachs, coffee, specially on an empty stomach, can lead to acid reflux, bloating, or discomfort.
This isn't just anecdotal. Studies confirm that coffee stimulates gastric acid secretion. A 2010 review in Molecular Nutrition & Food Research notes that while coffee doesn't cause ulcers, it can aggravate symptoms in those with existing digestive conditions, such as gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS).
It's not just the caffeine—though that plays a role—it's also other compounds like catechols and N-alkanoyl-5-hydroxytryptamides, which increase stomach acid production. A study published in Alimentary Pharmacology & Therapeutics (2004) found that coffee consumption significantly reduced lower esophageal sphincter pressure, making acid reflux more likely in susceptible individuals.
So, what can you do if you love coffee but your gut doesn't? You need to know your personal tolerance.
If not, you don't have to give it up entirely. Consider:
Switching to low-acid coffee varieties: Made from beans processed to reduce acidity.
Opting for cold brew, which is naturally lower in acid due to its brewing method.
Drinking coffee after a meal, which helps buffer its acidic effects on the stomach lining.
Coffee and fibre: A solid combination
Here's a lesser-known fact: coffee contains a small amount of soluble fibre, as Khan says. It's not enough to replace your fruits and veggies, but it can add a little support to your daily intake. That fiber, combined with the prebiotic polyphenols, can create an environment that promotes good bacteria.
Pair your cup with high-fibre snacks like oats, bananas, or almonds, and you're giving your gut a gentle nudge toward wellness.
So, if coffee makes you feel good, both mentally and physically, you're likely doing something right. Its impact on gut health is still being studied, but early research shows a clear trend: moderate coffee drinking is associated with better gut diversity and improved bowel movement patterns.
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