Recent research suggests that coffee can positively influence gut health, but What Is the Best Type of Coffee for Gut Health? Coffee is more than just a morning ritual for millions; it may also hold secrets to better gut health. With over 60% of adults in the U.S. enjoying at least one cup daily, understanding coffee’s impact on our digestive systems is increasingly relevant.
Individuals who suffer from digestive issues such as gastroesophageal reflux disease (GERD) or gastric ulcers are often advised to eliminate coffee from their dietes—a hard ask of even the most health-conscious coffee lover—because the acidity and caffeine content of this ubiquitous beverage may exacerbate these conditions in some people. There is a common belief that switching to cold brew can give these individuals some relief, but can it?
What Is the Best Type of Coffee for Gut Health? We Asked an RD
Not to be confused with iced coffee, which consists of hot coffee served over ice, cold brew is made by steeping coffee grounds in water with temperatures between 68°F and 77°F for eight to 24 hours. According to registered dietitian and gut expert Amanda Sauceda, RD, there is “conflicting information” with regards to the acidity of cold brew vs. hot coffee and its effects on the digestive system. Some studies have found that cold-brewed coffee has a lower concentration of certain acids than hot coffee, but there is also research that suggests that the pH levels of cold-brewed and hot coffee are similar.
However, Sauceda notes that whether or not someone finds cold brew easier on the gut will depend on the individual’s sensitivities. For example, someone whose gastrointestinal issues are caused by the caffeine in coffee rather than the acidity may not benefit from switching to cold brew coffee, as it does tend to be more highly concentrated (and therefore higher in caffeine) compared to coffee that was brewed with hot water. The same is true if the extra ingredients you’re using to doctor up your morning beverage (such as sugar, sweeteners, spices, or milk) rather than the coffee itself could be what is causing your digestive woes.
“[Cold brew] can be lower in acidity due to the brewing process,”
TL; DR? Cold brew may be easier on your gut compared to hot coffee if you’re sensitive to highly acidic foods and drinks. If not, keep caffeinating with whatever form of coffee your own stomach (and palette) prefers most.
The Relationship Between Coffee and Gut Health
Recent studies have highlighted several beneficial effects of coffee on the gastrointestinal tract. According to a comprehensive review published in the Nutrients Journal, moderate coffee consumption (3-5 cups per day) is not associated with harmful effects on the digestive system.
Key Benefits of Coffee for Digestion:
- Stimulates Digestive Secretions: Coffee promotes gastric acid production and stimulates the secretion of bile and pancreatic enzymes, which are vital for digestion.
- Enhances Gut Motility: Research shows that coffee can stimulate colon motility, aiding in the movement of food through the digestive tract. In fact, it may enhance motility more than water or decaffeinated coffee.
- Supports Gut Microbiota: Studies suggest that coffee consumption is linked to beneficial changes in gut microbiota composition, particularly an increase in Bifidobacteria, which are known for their positive effects on gut health.
Types of Coffee: Which Is Best for Your Gut?
Regular Coffee
Regular coffee is rich in antioxidants and has been shown to have prebiotic effects. It can help reduce the risk of gallstones and pancreatitis while promoting healthy gut bacteria. However, its acidity may cause discomfort for some individuals.
Says Sauceda;
“So cold brew can be gentler for people to drink versus a hot brew coffee. But I do say that with a caveat: It can be easier on people who have acid reflux or for those who just find that acidic food bothers them. But if you’re someone who can tolerate acidic foods and beverages well, then cold brew may not be any different on your gut than hot brew.”
It is also worth noting that there are many variables when it comes to making coffee, such as the size of the beans, the number of beans used, and the length of brewing time, and therefore the brewing method is not the only factor that affects the acidity or caffeine content of a particular cup o’ joe. The roast of the beans can also play a factor: Research suggests that the darker the roast, the less acidic the coffee is.
Sauceda also notes that for coffee devotees, cold brew can be a preferable alternative to hot coffee during the summer months regardless of the acidity, and that that alone is a good reason to reach for it. And she has good news for cold brew fans: Like hot coffee, cold brew contains beneficial compounds like antioxidants and polyphenols.
“If you just prefer cold brew, you’re still going to be getting some of the good antioxidants that you would find in a regular cup of hot coffee,” Sauceda says.
Decaffeinated Coffee
For those sensitive to caffeine, decaffeinated coffee may be a gentler option. It still retains many beneficial compounds found in regular coffee without the stimulating effects of caffeine. Research indicates that decaf may also support gut health by promoting similar microbial benefits as regular coffee2.
Cold Brew vs. Hot Brew
Cold brew coffee tends to be less acidic than hot brew, making it easier on the stomach for some people. The brewing method can affect not only flavor but also how your body responds to it. Some studies suggest that cold brew might lead to less gastric irritation compared to traditional hot brews3.
Specialty Coffees (e.g., Mushroom Coffee)
Specialty coffees like mushroom coffee combine traditional coffee with medicinal mushrooms known for their health benefits. These blends may offer additional anti-inflammatory properties that further support gut health3. However, more research is needed to fully understand their impact.
Practical Tips for Choosing Gut-Friendly Coffee
- Opt for Quality: Choose high-quality, organic coffee beans when possible to minimize exposure to pesticides and chemicals.
- Experiment with Brewing Methods: Try different brewing methods (cold brew vs. hot brew) to see which suits your digestive system best.
- Mind Your Additives: Be cautious with creamers and sweeteners, as they can affect gut health negatively if consumed excessively.
- Stay Hydrated: Drinking plenty of water alongside your coffee can help mitigate any potential dehydrating effects.
Conclusion
Coffee offers several potential benefits for gut health, including promoting digestion and supporting a healthy microbiome. Whether you prefer regular or decaffeinated options, understanding how different types of coffee affect your body is crucial.
As research continues to evolve, it’s clear that moderate consumption can be part of a gut-friendly lifestyle. Always listen to your body and consult healthcare professionals if you have specific concerns regarding your digestive health.
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