You enjoy the comforting richness of your morning coffee and the boost of energy it brings, but unfortunately, your digestive system disagrees. Why does coffee sometimes lead to stomach discomfort, and what can be done to alleviate the pain?
Below are the possible causes of coffee-induced stomach discomfort, along with suggestions to manage or avoid coffee-related stomach cramps.
Sensitivity to Caffeine
Caffeine, a natural stimulant present in coffee beans, is renowned for its ability to provide a much-needed energy boost post-coffee, as emphasized by the U.S. National Library of Medicine (NLM). However, it might also be the culprit behind the sharp stomach pain experienced after consuming coffee—a phenomenon commonly referred to as caffeine-induced stomach pain.
Bonnie Taub-Dix, RDN, a dietitian, and author, explains that caffeine serves as a gastrointestinal stimulant. Its effects vary from person to person depending on factors such as body size and diet, as highlighted by the Cleveland Clinic. Some individuals exhibit increased sensitivity to caffeine, leading to exacerbated gastrointestinal discomfort.
While consuming up to 400 milligrams of caffeine per day (roughly equivalent to 4 cups of brewed coffee) typically does not result in adverse effects, according to the Cleveland Clinic, those sensitive to caffeine should consider limiting their daily intake to a lower dosage to avoid stomach discomfort.
Acidity
In addition to caffeine, coffee contains various acids like chlorogenic acids and trigonelline, which can contribute to stomach discomfort by stimulating increased stomach acid production. Research published in June 2014 in Molecular Nutrition & Food Research highlights the potential of these acids to exacerbate abdominal pain.
For individuals with underlying conditions such as reflux or GERD, the effects may be even more pronounced. According to Bonnie Taub-Dix, RDN, caffeinated beverages like coffee can worsen symptoms in these cases.
Specifically, pain experienced in the right or left side after coffee consumption could indicate various issues, as outlined by the Cleveland Clinic:
Upper left abdominal pain may be linked to pancreas or kidney problems, gastritis, stomach ulcers, or bile reflux. Upper right abdominal pain could signal gallstones, duodenal ulcers, kidney problems, or large bowel obstruction. Lower left abdominal pain may be indicative of diverticulitis. Lower right abdominal pain might suggest appendix problems. If you experience persistent pain in any of these areas after drinking coffee, consulting a doctor is advisable to determine if an underlying condition requires attention.
Potential for Constipation
Caffeine, a diuretic, prompts increased urination, as noted by the NLM. While some individuals may experience enhanced bowel movements from coffee consumption, the diuretic properties of caffeine can contribute to constipation for others.
This effect is particularly evident in the long term. Dehydration induced by caffeine can lead to difficulty in passing stools over time, according to the Cleveland Clinic.
As a result, constipation may manifest as stomach discomfort following coffee consumption. Blocked bowels can also trigger additional symptoms such as bloating, nausea, cramping, and the sensation of incomplete bowel movements. Additionally, individuals may experience hard, dry, or lumpy stools and have fewer than three bowel movements per week.
Additives and Stomach Discomfort
While coffee itself may be implicated in stomach discomfort, often it’s the additives you include in your cup that are the true culprits behind your coffee-related stomach pain.
For individuals sensitive to lactose, adding cream or milk to their coffee can induce intestinal cramps, as stated by the Mayo Clinic. This can result in symptoms such as diarrhea, nausea or vomiting, bloating, and gas.
Likewise, certain coffee additives containing sugars, such as fructose found in sweeteners like honey, high-fructose corn syrup, agave syrup, and certain sugars, may cause stomach issues for those intolerant to them. If your body struggles to process this type of sugar, it can lead to stomach discomfort after consuming coffee.
Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome, known as IBS, is a prevalent gastrointestinal disorder, characterized by the Mayo Clinic. The exact cause of IBS remains unclear, but factors such as infection, stress, imbalances in gut bacteria, or issues with intestinal muscle contractions may contribute to its development. Common symptoms of IBS include:
- Abdominal pain
- Cramping
- Bloating
- Changes in bowel appearance and/or frequency
Triggers for IBS symptoms can vary, with both food and stress playing significant roles, as outlined by the Mayo Clinic. Additionally, research published in February 2017 in Gastroenterology Report suggests that coffee consumption can often exacerbate symptoms of IBS. This may be attributed to an immune response or specific bioactive compounds present in coffee.
Coffee and Health Benefits
While consistent stomach discomfort from coffee consumption warrants caution, it’s worth noting that coffee may offer health benefits beyond its energizing effects. A review published in November 2017 in the BMJ indicates that regular coffee consumption is associated with a reduced risk of various health conditions, including cancer, heart disease, and neurological, metabolic, and liver disorders.
Tips to Avoid Coffee Stomach Pain
Now that you know the potential reasons why coffee makes your stomach hurt, here’s what you can do about it:
1.Opt for Dark-Roast Coffee
If you find that regular coffee upsets your stomach but espresso doesn’t, the darkness of the roast could be the key factor. Research published in Molecular Nutrition & Food Research suggests that dark brown roast coffee blends may be gentler on the stomach compared to medium roasts.
The study investigated the differences in the concentration of various compounds in dark and medium roasts, including N-alkanoyl-5-hydroxytryptamides (C5HTs), chlorogenic acids (CGAs), trigonelline, and N-methylpyridinium (N-MP), alongside caffeine content.
Interestingly, while the caffeine levels were similar in both types of coffee, the dark roast had higher concentrations of N-MP but lower levels of C5HTs and CGAs compared to the medium roast. This combination led to a reduced stimulation of gastric acid secretion, potentially explaining why dark roasts are gentler on the digestive system.
2.Skip the Extras
If you consistently experience stomach discomfort from sugary or creamy coffee beverages, it’s wise to avoid adding these extras altogether, according to advice from the Mayo Clinic.
3.Pair with Food
To potentially alleviate stomach issues associated with coffee consumption, consider enjoying your coffee with a meal rather than on an empty stomach. Bonnie Taub-Dix suggests that some individuals find coffee easier to tolerate when consumed alongside food.
4.Explore Decaf Alternatives
While some people may find relief from gastrointestinal disturbances by switching to decaffeinated beverages, others may still experience discomfort even with decaf coffee due to its acidic nature. As an alternative, consider switching to other sources of caffeine such as green or black tea. Additionally, opting for a less acidic coffee roast might also be beneficial in reducing stomach discomfort, as suggested by Taub-Dix.