6 smart coffee-drinking tips from a GI doc for a happier gut

A morning cup of coffee wakes your body up, relieves grogginess and increases alertness. While drinking coffee has several benefits, it also has significant downsides, particularly on the gut.

Dr. Wendi LeBrett, a board-certified internal medicine physician and gastroenterologist, suggests six things to help you enjoy a hot cup without an upset stomach. These coffee-drinking tips are for you if you can't start your day without your morning caffeine.

1. Delay Your Espresso Shot to Mid-Morning

Experts advise against drinking coffee right after waking up, which is the opposite of what many people do. Besides disrupting the gut system, it also triggers high acid levels for those more sensitive to caffeine. Dr. LeBrett suggests, “Delay your coffee by a bit in the morning to let your colon, which is most active when you first wake up, settle a bit.”

While science hasn't confirmed any best time to drink coffee, between 9:30 a.m. and 11 a.m. will allow you to reap its maximum benefits. By mid-to-late morning, your cortisol levels have dipped, making it a good time for caffeine supplementation. You might also want a second cup by 2 p.m. to avoid the afternoon slump and power your focus for the rest of the day. Avoid caffeine late in the afternoon if you want to get a good night's sleep.

2. Choose the Less Acidic Cold Brew

Brewing methods significantly impact coffee's acid profile and flavor. Compared to hot brew, cold brew is less acidic and sour, ideal for those who wish to enjoy an iced cup of pure black without burning stomach pain.

People love cold brew over latte and other coffee types because it packs more caffeine. Since coffee grounds are left to steep for 8 to 24 hours, the water extracts more compounds from the beans than the hot brewing method. Therefore, cold brew has more concentrated caffeine than hot brew. Try cold brew if you need a morning antidote that delivers all-day wakefulness.

3. Skip the Additives

Another coffee-drinking tip from Dr. LeBrett is to give the extras a pass. Many health experts praise coffee for its several health benefits, and various studies have proved this claim. However, additives like creamer and artificial sweeteners can have adverse effects. Many Americans particularly enjoy their coffee sweet, which contributes to diabetes and other health conditions.

The American Heart Association recommends only up to nine teaspoons of sugar, but a Starbucks Frappuccino is loaded with 35 grams of the sweet stuff. Regularly ingesting such large amounts contributes to Type 2 diabetes risk for the 96 million Americans who have prediabetes.  If you want your coffee to preserve its nutrient profile, drink it pure and refrain from adding creamer or sugar. Go for that Americano or cold brew instead of your usual caramel latte. 

4. Get Expert Nutritional Guidance

The best coffee-drinking tips include getting nutritional advice from experts if you have a condition affected by caffeine — like acid reflux — but don’t want to give the morning hot mug ritual. Decaffeinated coffee is an alternative for those with a more delicate gut. Some have stubborn habits and won’t skip the caffeine even if it gives them the jitters, heartburn or backwash of sour liquid. If you’re one of these people, find a registered dietician who can create a personalized nutrition plan that accommodates your health needs and conditions.

5. Stay Hydrated

After drinking your caffeine dose, make sure to follow it up with water. Caffeine is a mild diuretic, meaning it can cause more frequent bathroom trips and make you lose more body fluids than usual. It also causes muscle contractions in the gut, often leading to loose stools or diarrhea.

When you drink an iced Americano or cold brew, follow it with more water to counter the dehydrating effect of coffee. Doing so will help you replenish the water you’ll lose during urination and keep the balance of fluids in the body. 

6. Drink Coffee Moderately

This advice doesn't only apply to alcoholic drinks but also to your morning cup of Joe. Excessive consumption can worsen many gastrointestinal conditions, like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Additionally, it induces anxiety and jitters and affects your sleep.

One of the best coffee-drinking tips is to keep caffeine intake at a healthy benchmark. The FDA recommends limiting consumption to 400 milligrams of caffeine daily, which is about four cups of brewed coffee. If you drink over this limit, opt for a decaffeinated blend for your next cup. Don't drink caffeinated beverages late in the afternoon, as they can prompt insomnia.

Balance Is Key

A happier gut equals a happier life. Digestive diseases can lower your quality of life, and heartburn, diarrhea, jitters and other symptoms can get in the way of your work. While caffeine can give you the cognitive boost you need to increase your productivity, it's not ideal to rely on it to keep you awake and alert all day. This dependence often results in overconsumption, causing more health disadvantages. If you're not ready to give up coffee yet, follow these six coffee-drinking tips from a GI doctor to maintain the soundness of your gut.