Whether we’re gulping a simple pour-over, sipping a triple shot espresso, or slurping an iced caramel macchiato, coffee is ingrained in our modern culture. We all know that coffee provides an energy boost, but new research suggests that coffee has way more tricks up its sleeve.

“Moderate coffee consumption may reduce the risk of chronic diseases such as metabolic syndrome, obesity, type 2 diabetes, cardiovascular diseases, or some types of cancer,” says Lisa Ganjhu, DO, gastroenterologist at NYU Langone Health in New York City.

But wait, there’s more! Coffee may benefit the gut microbiome, the trillions of bacteria, fungi, and viruses that live in the digestive tract and impact our overall health.

Scientists are working to understand the perceived benefits of coffee on the gut, but there are some theories. One has to do with coffee’s role as a stimulant. Simply put, it gets the gut moving and may help you go to the bathroom.

Keeping the water flowing

“Whenever there is a stimulant in the gut, that movement of the gut does change the microbiome generally in the right direction,” explains Dr. Ali Rezie, the medical director of GI motility at Cedars-Sinai.

He likens it to a stream of water. “If the water flow is nice and continuous, the water stays clear and even drinkable,” Rezaie says. “But if the stream becomes stagnant, then bacteria starts to grow and overpopulate.”

This can lead to bacterial overgrowth in the gut, which can cause illness and disorders like irritable bowel syndrome. Therefore, coffee's beneficial effect is helping the stream move along.

Coffee also contains phytochemicals that are helpful to the gut and promote the growth of good bacteria.

Still, it ain’t all rainbows and unicorns regarding coffee. Keep reading as we dive into coffee's positive and negative effects, what the research says, and finally, how you can find a good balance.

The Good News: Coffee’s Positive Effects

1. Boosts Gut Motility: Coffee is known to stimulate the muscles in your digestive tract. This can help keep things moving smoothly, potentially preventing constipation. If you’ve ever felt the urge to go shortly after your first cup, you’ve experienced this effect firsthand.
2. Rich in Antioxidants: Coffee is packed with antioxidants, which benefit overall health. These antioxidants can help reduce inflammation in the gut, promoting a healthier digestive environment.
3. Supports Gut Microbiome: Some studies suggest that coffee can support the growth of beneficial gut bacteria. These microbes play a crucial role in digestion, immunity, and even mood regulation.
   
   

The Flip Side: Potential Drawbacks

1. Acidity Issues: Coffee is naturally acidic, which can be problematic for some people. High acidity can irritate the stomach lining and exacerbate symptoms of acid reflux or heartburn. If you're prone to these conditions, consider monitoring your coffee intake.
2. Laxative Effect: While coffee’s ability to stimulate bowel movements can be a good thing, it can also have a laxative effect for some. If not managed properly, this could lead to dehydration and imbalance in gut bacteria.
3. Impact on Gut Lining: There’s some evidence that coffee, especially when consumed in excess, might irritate the gut lining. This irritation can potentially lead to discomfort and digestive issues over time.
   
   

Finding Your Balance

So, is coffee a friend or foe for your gut? The answer largely depends on how your body reacts to it. Here are a few tips to enjoy your coffee without compromising your gut health:

• Moderation is Key: Stick to a moderate intake, generally considered to be 1-3 cups a day.
• Listen to Your Body: Pay attention to how your gut feels after drinking coffee. If you notice discomfort, try cutting back.
• Choose Quality Coffee: Opt for high-quality, organic coffee to avoid pesticides and other harmful chemicals. And avoid sugar-laden coffee beverages.
• Stay Hydrated: Counterbalance coffee’s diuretic effect by drinking plenty of water.

In the end, that morning cup of coffee can be part of a healthy routine as long as you enjoy it mindfully and in moderation. Cheers to happy mornings and healthy guts!

Wondering about other ways to support good gut health? Zenwise® has got you covered. And don’t hesitate to contact our customer service team, who can answer your questions at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.

1 https://www.everydayhealth.com/digestive-health/is-coffee-good-for-your-gut-microbiome-heres-what-the-research-says/