Coffee is the most popular beverage in the world, with approximately two billion cups consumed per day. Every year, Americans consume approximately 146 billion cups of coffee. Unfortunately for coffee drinkers, the iconic hot beverage can cause stomach bloating as well as other digestive issues, including upset stomach.
So here you are..
You enjoy your morning coffee, but you’ve noticed that you’ve been feeling a little bit bloated lately.
Is coffee causing bloating?
This is a question many of us ask ourselves. It’s also a common question that we get from our readers. So I’ve put together some tips on how to avoid coffee belly bloat.
Reason why coffee can cause bloating
Coffee promotes colon movements in many drinkers, and its effects are comparable to consuming a complete meal. This is due to the fact that coffee increases gastrin release and gastric acid secretion. As a consequence, it is normal to have a bowel movement shortly after drinking a cup of coffee.
When you drink coffee, your bodies release the hormone cortisol, which is also released when we are nervous or afraid. Unfortunately, our bodies are incapable of distinguishing between caffeine and impending risk. Your stress response is identical. This raises blood sugar levels, which are then converted into fat, which is most typically stored around your midsection — this greatly leads to bloating.
Furthermore, coffee can overstimulate the digestive tract, resulting in bloating. Many people who already have digestive problems can experience increased bloating when they drink coffee. You’re much more likely to bloat if you add stuff like cream and sugar.
Bloating may be exacerbated by indigestion and gastrointestinal conditions such as Irritable Bowel Syndrome, among other items (IBS). In a study of 330 patients, researchers discovered that coffee was one of the top ten foods that induced bloating and created IBS symptoms. IBS symptoms may be exacerbated by triggering them, resulting in more pain and stomach bloating.
Genetics, alcohol use, and diet are all factors that influence caffeine sensitivity, or how easily caffeine is metabolized in your body, according to the Institute for Scientific Information on Coffee. So, coffee does not cause gastrointestinal (GI) problems for everyone, just some.
Some people are more susceptible to caffeine, and as a result, they may experience bloating and even heartburn. However, studies have shown that coffee is beneficial to the stomach. This is because it increased gut diversity, and there was a correlation between caffeic acid and gut bacteria diversity. The more diverse the intestinal bacteria, the healthier it is.
Disclaimer: The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation. A physical test in the doctor’s office is normally enough for a doctor to determine whether you have bloating. They will inform you and determine whether the bloating is temporary or recurring. Bloating is normally not a major problem, but sudden bloating can be a warning sign that something needs to be looked into.
If you drink your coffee with cream or milk, the resulting coffee bloating may be due to the dairy you’re putting in your mug rather than the beans. Milk and milk products contain lactose, a natural sugar that not all people’s bodies can easily break down, causing bloating and gas.
Lactose intolerance is one of the most common food intolerances. Lactose malabsorption (a digestive symptom of lactose intolerance) affects 68 percent of the world’s population, according to a July 2017 study in The Lancet: Gastroenterology & Hepatology.
Another source of belly bloat could be the sweetener you use in your coffee. While artificial sweeteners and sugar substitutes have fewer calories than normal sugar, they are not inherently healthier.
Sugar alcohols such as sorbitol and maltitol are difficult for the body to digest. According to a study published in the Journal of International Dentistry in October 2016, sugar alcohols can cause laxative effects, diarrhea, excessive gas, and bloating when consumed in large quantities. Artificial sweeteners can be harmful to the gut’s digestive microbes, according to a paper published in Molecules in September 2018.
Coffee is the solution
Coffee is perhaps the most well-known natural diuretic, which is why many people drink it to get rid of bloat, according to Middleberg. Coffee, on the other hand, may cause bloating in those who are caffeine sensitive. Middleberg recommends an espresso or a “tall” size in either case.
Choose dark roast instead
Researchers discovered that dark roast (as opposed to medium roast) coffee reduced gastric acid secretion in healthy volunteers, making it easier on the stomach. Dark roasted coffee beans are roasted for a longer period of time or at a higher temperature than medium or light roasted beans, resulting in a lower caffeine content.
Foods that cause bloating
Don’t just blame the coffee!
You might also be consuming other food that causes bloating, so don’t blame the coffee just yet.
These are some of the most common foods that cause bloating, besides milk and coffee:
- Deli meat
- Canned foods
- Sugar-free gum
- Carbonated water (diet drinks, sugary drinks, sparkling water)
- Drinking with a straw (sucking air into your stomach)
- Apple Juice
- Consuming large amount of salads,
- Vegetables including: cabbage, mushrooms, onions, broccoli, sprouts and cauliflower.
How do you get rid of coffee bloat?
Although coffee has been shown time and again to help you lose weight, certain caffeine habits can be harmful if you are not careful. Fortunately, there are ways to reduce bloating, if darker roast is not an option for you or if you are still experiencing the bloat:
Dont drink empty stomach
One way to avoid bloating is to avoid drinking coffee on an empty stomach. The acidity of coffee can irritate your gut lining, causing pain or bloating.
Too much coffee?
This is for you if you’re used to drinking 5 or more cups of coffee a day. It is important to understand the effects of caffeine and cortisol on the body. Consider this: a little coffee is good for you, just like a little stress is good for you. Use our coffee calculator to help determine your safe range
Avoid dairy creamer
Creamer on its own can cause bloating. Try your coffee minus creamer (or go dairy-free) to see how it compares. If you make your own creamer, you’ll know exactly what’s going through your body.
Yes, cut back on the sugar
Sorbitol and fructose which as common sugars can cause bloating. A small change in your coffee additives could make a world of difference in just one week when it comes to belly fat or bloating. Try other flavoring methods, if black coffee isn’t for you
Reduce the amount of stress
Take some deep breaths and give yourself some time to relax. Meditation or relaxation may assist in resetting the body’s stress cycle. This will eventually restore your cortisol level to normal, preventing fat accumulation and bloating.
Drink plenty of water
We should all agree that eliminating coffee entirely isn’t humane. Caffeine in coffee may trigger dehydration, which delays digestion and allows gasses to build up. Sipping water in between coffees will help to reduce bloating and hydrate you.
Best natural remedies to reduce bloat
We’ve asked you to avoid sugar, so here’s the first remedy to reduce your bloat. Dark chocolate will help you get rid of bloat while still satisfying your sweet tooth. Dark chocolate contains bacteria that are anti-inflammatory and beneficial to the body. It is produced during the fermentation and processing of dark chocolate.
This green veggie superfood serves as a natural diuretic (a material that causes you to pee), assisting in the absorption of water and waste to reduce pain and bloat.
Prebiotics are found in dandelion greens. And, while they may be a little more difficult to find than asparagus (another prebiotic), you can take capsule form instead. Dandelion greens are highly nutrient rich and have been used medicinally for years as an anti-inflammatory. The dandelion root stimulates the development of gastric enzymes, making it an excellent digestive aid, while the greens serve as a diuretic.
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While this is a powerful herb, supplementing with oregano oil for a short period of time can help reduce bloating. It is antibacterial and aids in the elimination of harmful or pathogenic bacteria in the stomach. In small doses, it can also help flush out high levels of healthy bacteria and yeast.
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Ginger, is anti-inflammatory and a powerful digestive aid. It’s also very easy to incorporate into your daily diet. New ginger can be added to smoothies and salad dressings. If you’re a tea love, it’s a great addition or sipping it in a ginger lemonade for extra bloat-fighting strength.
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Green tea has been shown to reduce belly bloat as well as increase metabolism. However, don’t opt for ice tea or green tea frappe that contains a ton of sugar. Warm, hot green tea is anti-inflammatory and does not cause gas, as some other caffeinated beverages do.
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Lemon as a great natural detoxifier. Not only does lemon have vitamin C, but it also aids the digestive system. The acidic juice aids digestion, relieves bloating, and aids in the treatment of indigestion.
Most fruits contain beneficial nutrients, such as potassium, vitamins or acidity that can aid digestion. The juice also contains water, which aids in flushing the body and relieving bloating.
Some fruits that can be beneficial include:
- Bananas: Potassium
- Cantaloupe: 90% water
- Avocado: Potassium and antioxidants
- Kiwi: Actinidin, potassium and fiber.
- Papaya: Papain and Vitamin A.
- Pineapple: Bromelain
- Blueberries: Powerful antioxidants.
- Watermelon: 90% water.
- Oranges: Potassium, water, and fiber.
- Grapefruit: Potassium, water, and fiber.
- Pomegranate: Potassium and fiber
Fennel is still an unheralded digestive aid in the West, but it has a stellar reputation in the East. It helps relieve GI spasms, which occur most frequently right after a meal and cause gas and bloating. Chew it as a seed or drink a cup of fennel tea at the end of a meal, or add it to a tea, juice, or meal.
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Cucumber is used to relieve swelling under the eyes for a reason. It contains a lot of silica, caffeic acid (the skin), and vitamin C, which help to minimize swelling and avoid water retention. Cucumber, much as it makes your eyes de-puff, can also help your stomach de-bloat.
Apple Cider Vinegar
A shot of apple cider vinegar can promote the development of gastric enzymes, which help break down food so it can be digested more easily.
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Yogurt is high in probiotics, which can aid digestion and reduce inflammation. Probiotics are beneficial to gut health. Those that are lactose intolerant, on the other hand, should try kefir.
Both grains, like oats, help to reduce bloating. Oats, on the other hand, are the finest and can be part of a balanced meal. Oats have a lot of fiber and protein. They dissolve quickly in water and aid digestion. However, if you transition from a lower fiber diet to a higher fiber diet, you can experience a brief period of increased bloat as your body adjusts to the higher fiber diet.
Best supplements to reduce bloating
Bloating is often caused by an imbalance of good and bad bacteria in the gut. We may have too many healthy bacteria, which can start to steal nutrients and reduce diversity in the gut, causing bloating. Taking a live-strain probiotic (the most popular ones available online and in stores) will aggravate bloating by introducing more good bacteria to an already unbalanced environment. Soil-based probiotics are not naturally present in the gut, but they can help restore diversity and create room for different good bacteria to grow.
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Digestive enzymes veggie caps
These contain a variety of enzymes that aid in the breakdown of starch, protein, fats, and fibers. When we are under a lot of stress or as we get older, our body produces less enzymes. Taking an enzyme with the first few bites of your meal will help the body break down food, resulting in improved digestion and less bloating.
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Just keep in mind that if you feel bloated, it is always a good idea to consult your doctor to get their advice.
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