If you are a coffee-lover, you are likely no stranger to the occasional digestive upset that our favorite morning brew can cause. But is it the coffee that is making us feel bloated and running to the bathroom? Or is it something else? Let’s take a deeper look.
Does Coffee Cause Bloating?
Coffee, or rather the caffeine in it, naturally stimulates your digestive tract and causes it to get things moving along a lot quicker. This is why regular coffee drinkers may notice the immediate urge to use the bathroom around the same time every morning.
While this can be a gift and a curse, not everyone experiences this. This may also be true for bloating.
Some coffee drinkers may notice feeling a little bloated and uncomfortable post-coffee run. But are the two connected? Likely yes.
Coffee is naturally acidic and can increase the production of acid in your stomach. This can potentially lead to bloating and discomfort in some individuals.
This phenomenon can mostly be blamed on the caffeine present in coffee but it could also be a result of the natural acid content of your favorite brew as well as what you add to it.
For example, artificial sweeteners or sugar alternatives, such as sugar alcohol, can trigger bloating and disrupt the delicate balance of your gut microbiome [1, 2].
How Overall Gut Health Impacts Bloating
Our gut health is directly related to the flourishing microbes in our digestive tract, also known as our gut microbiome. We feed these good bugs with the foods we eat and they thrive when we make healthy choices; however, certain foods can disrupt the health of this delicate system.
When there is an imbalance in these microbes, our gut is susceptible to a variety of uncomfortable digestive ailments that can trigger uncomfortable symptoms such as bloating and gas.
Can Coffee Cause Other Digestive Issues?
The caffeine present in coffee acts as a stimulant that triggers the digestive tract to contract and therefore move food and liquids more rapidly through its system. Compounds that are present in coffee can also stimulate excess acid production which can initiate or exacerbate certain digestive challenges such as acid reflux or indigestion [3].
Because of the effects coffee has on our digestive tract, it can trigger a variety of uncomfortable digestive symptoms including bloating, gas, stomach pain, indigestion, acid reflux, and diarrhea.
Does Coffee Cause Gas?
Coffee can cause excess gas production in some individuals. Gas is often attributed to the irritation in the stomach lining from the increase in acid production.
Which Type of Coffee is Likely Best for Bloating?
If you suffer from uncomfortable bloating with your morning cup of joe, making a simple swap in how you make your coffee may help.
Choosing a low-acid coffee can help to reduce irritation in the lining of the stomach which can stimulate bloating. You can also look for a darker roast which contains less chlorogenic acid. Additionally, you can opt to include a splash of milk to counteract the acid [3, 4].
If you enjoy a little extra flavor in your coffee, you can also sprinkle a little cinnamon on top. Cinnamon has anti-inflammatory properties that may help to reduce irritation and gas [5].
Can Black Coffee Cause Bloating?
You may be especially prone to digestive discomfort and bloating if you are a black coffee drinker. Black coffee is highly acidic and this can stimulate excess gas during digestion.
This doesn’t mean you must give up your black coffee but including it with a meal may be able to help or choosing a dark roast or low-acid coffee as mentioned above.
Does Cutting Out Coffee Get Rid of Bloating?
If you suffer from chronic bloating, cutting out coffee may help but it’s not guaranteed to get rid of it completely unless it was the main culprit.
Many other food and beverage items can stimulate similar symptoms. The only way to determine if coffee is what has been causing these troublesome side effects is to cut it out and see if it improves.
Health Benefits of Coffee
Despite experiencing some digestive discomfort while drinking coffee, it can provide several health benefits. Below are some of the positives of drinking coffee.
Boosts Energy
Coffee is a natural stimulant due to its caffeine content. Caffeine helps to reduce fatigue and increase energy levels and focus. Some research studies have found this stimulant effect may also boost exercise performance [6, 7].
Promotes Heart Health
Coffee consumption may help promote heart health and reduce the risk of developing cardiovascular disease. According to research studies, 3-5 cups of coffee per day has the potential to reduce cardiovascular disease risk by up to 15% and stroke by over 20% [8, 9].
May Support Weight Loss
Enjoying your daily brew may also be beneficial for maintaining a healthy weight and may even aid in weight loss. According to one study, regular coffee consumption helped to promote a decrease in body fat in women [10].
Another study found that those who consumed more coffee were more likely to increase their exercise which could positively impact weight loss efforts [11].
Improves Mental Wellbeing
Regular coffee drinkers may be less likely to experience depression and suicidal thoughts. One research review found that each cup of coffee consumed decreased depression risk by 8% [12].
May Increase Your Lifespan
Coffee may provide several health benefits that are linked to an increase in longevity. In fact, drinking 1-4 cups of coffee per day is associated with a decreased risk of death [13, 14].
How to Get Rid of Bloating?
Nutrition
Bloating can be a direct result of the food and beverage choices we make. While some promote gut health and can reduce uncomfortable digestive symptoms, others initiate it.
The first line of treatment for bloating is to adjust your diet to avoid triggering foods such as highly processed or sugary foods, beans, cruciferous vegetables, alcohol, and coffee.
Aim to include more whole foods that are rich in dietary fiber and nutrients as well as sources of probiotics and prebiotics to support your gut health for improved digestion.
Eating Habits
While our diet choices play a large role in our digestion, so do our eating habits. Avoid eating large portions of food in one sitting and make sure to eat and drink slowly and chew your food well. Eating fast can increase air in your stomach which can cause gas to build up and create bloating.
Stress
Stress can also contribute to alterations in our digestion leading to uncomfortable symptoms such as bloating. Work on managing stressors by including techniques such as deep breathing exercises, yoga, meditation, guided imagery, and regular exercise.
Gut Health Supplements
Suppose you still struggle with uncomfortable gas symptoms.
In that case, you can consider incorporating a gut health supplement such as our premium gut health supplement which includes prebiotic fibers, probiotics, glutamine, and inulin, for optimal gut function.
Bottom Line: Coffee and Bloating
While most of us start our day off with a piping hot cup of coffee, it can be a cause for uncomfortable bloating. That doesn’t mean we need to swear off our morning brew but rather learn to manage it with our diet and lifestyle choices.
Knowing more about how coffee can affect our gut can allow us the opportunity to make changes to be more comfortable and still enjoy the benefits that come from our favorite brew.
