Many of us can’t get our days started until we’ve had our morning jolt. The aroma of brewing coffee can awaken our noses before our taste buds. You may enjoy a cup, or two (or three or more), as part of your morning routine until — uh oh — tummy issues begin.
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What’s happening? Is your beloved cup of joe turning on you? The unfortunate truth is that it might be. But don’t panic — you may not have to give up your coffee fix just yet.
“The acid or fat content in coffee may be causing gastrointestinal issues like heartburn, acid reflux and bloating,” says registered dietitian Andrea Dunn, RD.
Drinking caffeinated coffee increases the amount of acid that’s already in your stomach, which makes it easier for acid reflux and heartburn to take effect, Dunn explains.
Coffee has its positives and negatives.“But there are plenty of low-acid options you can try to counteract your symptoms,” she says.
Why does coffee upset my stomach?
Caffeine and coffee acids are the main culprits for why coffee might be upsetting your stomach. How?
“Caffeine is a natural stimulant but it also increases contractions in your digestive tract as well as the production of stomach acid,” says Dunn.
Depending on the type of coffee you’re drinking, it may also contain a high amount of acids, which can speed up food digestion and have you running to the bathroom more urgently.
Coffees that are high in acid include:
- Coffee made from Arabica beans.
- Light-roast coffees.
Low-acid coffee options
It doesn’t take much to make your coffee less acidic and still keep it tasting great. Try the following low-acid options to steer your love/hate relationship with coffee back to just love/love:
1. Dark roasts
Dark roast coffees tend to be less acidic because they contain fewer compounds that cause stomach cells to produce acid.
2. Espresso beans
Because the brewing process is shorter for an espresso or hot espresso drink, this lessens the acid that filters into your cup.
3. Cold brew
Cold brew is made when ground coffee is steeped for 12 to 24 hours in cold or room-temperature water. The long steeping process combined with the cooler temperatures of the brew creates less bitterness and therefore less acid.
4. Low-acid coffee brands
“These days, you can find specialty coffee brands whose beans and ground coffee contain less acid,” Dunn says.
5. Mushroom or chicory coffee blends
This is a newer trend in the wide world of coffee and tastes better than it sounds. The health benefits of mushrooms — one being reduced inflammation — make this cup of joe go down a bit easier.
Chicory has been used as a beverage since the 1800s. Chicory coffee is made using the roots of the chicory plant (part of the dandelion family), which are roasted, ground and brewed into a coffee-like drink. Ground mushroom or chicory may be used on their own, too.
Tricks for making smoother coffee
A few other changes in your coffee-drinking habits may relieve you of these symptoms and allow you to reap all the health benefits coffee has to offer.
- Don’t drink coffee on an empty stomach.
- Limit the amount you drink to no more than 3 to 4 cups.
- Switch from creamer to low fat milk. Or use low sugar almond, soy or oat milk as a creamer.
- Use a paper filter instead of a metal filter, as paper traps more of the acids that would otherwise flow into your cup.
If heartburn, acid reflux and bloating continue to be a problem, consult with your doctor.
Drinks like matcha, green tea, black tea or kombucha contain caffeine but have different effects on the body.
FAQs
It's not uncommon for individuals to experience heartburn or a chest burning sensation, upset stomach, loose stools or even symptoms of a GERD flare up. Coffee contains chlorogenic and citric acids. When consumed, these produce more acid in your stomach and can lead to discomfort in your digestive system.
Why is my stomach so sensitive to coffee? ›
Coffee has several compounds that may upset your stomach. This includes caffeine, coffee acids, and often other additives, such as milk, cream, sugar, and sweeteners.
Why does coffee always upset my stomach? ›
Caffeine has been shown to cause frequent contractions in the digestive tract. It can also increase stomach acidity by triggering the production of more gastric acid. The caffeine content in a single cup of coffee is enough to have a major effect on someone's gastrointestinal system.
Why does my body not respond to coffee? ›
The coffee gene
And it's one gene in particular — CYP1A2 — that appears to strongly influence our body's sensitivity to caffeine. CYP1A2, the gene, controls an enzyme, also called CYP1A2, that is responsible for breaking down caffeine and clearing it from the body.
Why is coffee suddenly not agreeing with me? ›
If you are suddenly sensitive to caffeine, your symptoms may be due to other substances used in the making of the product. Some people find, for instance, that they are sensitive to light-roasted coffee beans but not dark-roasted beans. Others have a reaction to molds that can grow on coffee beans.
How do you fix coffee sensitivity? ›
To manage caffeine sensitivity, try limiting yourself to one cup a day. And if multiple cups are your routine, consider switching to a half-caf blend.
What coffee is easiest on the gut? ›
Low-acid coffee options
- Dark roasts. Dark roast coffees tend to be less acidic because they contain fewer compounds that cause stomach cells to produce acid.
- Espresso beans. ...
- Cold brew. ...
- Low-acid coffee brands. ...
- Mushroom or chicory coffee blends.
Coffee can cause nausea because it refluxes and irritates the stomach. This is because coffee is acidic, and when it's consumed, it can cause the stomach to produce more acid. Coffee can also cause dehydration, which can lead to nausea. Caffeine can also cause nausea, as it's a stimulant.
Why can't I drink coffee anymore? ›
A variety of factors causes caffeine sensitivity, such as genetics and your liver's ability to metabolize caffeine. A caffeine allergy occurs if your immune system mistakes caffeine as a harmful invader and attempts to fight it off with antibodies.
Why does coffee irritate gut? ›
So, even though the coffee itself may not be too acidic for you, the caffeine may boost your acid production over the comfort line. But the caffeine molecule on its own is already considered a stomach irritant. Due to the laxative effect, it forces your digestive system to work faster.
You may think you need that “wake up” hit, in the end caffeine is addictive so “need” is the right word, however, there are many more negative effects of caffeine than you may imagine. Common caffeine intolerance symptoms include IBS, headaches, fatigue, insomnia and others.
Why have I suddenly become intolerant to coffee? ›
Coffee beans contain many different substances that may cause a reaction in some people. For example, the beans may have come into contact with pesticides or chemicals during their growing and transportation. Any of these factors could potentially cause an allergic reaction or intolerance in certain people.
Why have I become more sensitive to caffeine? ›
Jenaed Brodell, Dietitian at Nutrition and Co, working with Pro Plus says, “Caffeine sensitivity can be caused by a variety of factors, such as gender, age and weight as well as an individual's genetic variation in brain chemistry and liver metabolism.
How do I make coffee not hurt my stomach? ›
Cold brew coffee is incredibly easy to make and might save your stomach to boot. Brewing coffee without the use of hot water reduces the acid levels in the final drink by as much as 66%. You can even brew a concentrate and cut it with hot water to enjoy a hot mug like you're used to.
Why do I hate coffee all of a sudden? ›
This can happen due to your body no longer having the tolerance for caffeine that it once did. When introducing caffeine back into your body, you'll want to make gradual increases and let your body rebuild a tolerance to avoid feelings of anxiety, jitters, difficulty sleeping, etc.
What is it called when coffee doesn't affect you? ›
If caffeine used to perk you up, but you now can't feel its stimulating effects, you may be suffering with caffeine tolerance. This is when your body gets used to the amount of caffeine you usually have, and starts needing more of it to give you the same energy boost.
How do you drink coffee with a sensitive stomach? ›
If you're planning on having coffee that morning, eat something substantial that will help absorb it, like toast or oatmeal. On those days you drink coffee, keep it to one cup and avoid other acidic foods like citrus, tomatoes, pineapples, etc., or anything else that normally triggers acid reflux or stomach problems.
Can coffee trigger IBS? ›
Coffee can be a trigger of IBS. Coffee and some of its ingredients, like caffeine, stimulate the GI tract in a variety of ways . Coffee can trigger muscle activity in the colon, creating an urge to eliminate your bowels. It also increases the secretion of gastric acid, which can lead to stomach aches and pain.
What coffee is good for a sensitive stomach? ›
So, for a sensitive stomach, cold brew is your best option - you get all the caffeine with less of the acidity. They've proven to be up to 70% less acidic than hot brewed coffee made from the same beans…
