Does coffee make you bloated? Is coffee bloat normal? Why does coffee bloat happen? Lastly, can it be a sign of something deeper within the gut?

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If coffee makes your stomach feel off, you’re not the only one. However, does coffee make you bloated? Is coffee bloat normal? Why does coffee bloat happen? Lastly, can it be a sign of something deeper within the gut?

HOW COFFEE AFFECTS DIGESTION

Like every food and drink we consume, coffee affects the digestive system. This is especially true with intestinal permeability (leaky gut), where dysbiosis is causing gastrointestinal distress and system-wide imbalances. 

Let’s take a look at how coffee may impact digestion: 

Coffee’s Impact on Stomach Acid

It might be surprising to learn that coffee stimulates stomach acid production. Producing adequate stomach acid, or hydrochloric acid (HCl), is often a positive effect, as we need the stomach to produce enough stomach acid to activate digestive enzymes that help break down our food. In addition, adequate stomach acid naturally inhibits harmful microbes that can lead to gut imbalances. 

Without adequate stomach acid, digestion is sluggish, bile turns rancid, and unwanted symptoms can occur. Low stomach acid can arise due to age, excessive or ongoing stress, nutrient deficiencies, and even gut infections, such as H. pylori, that deplete stomach acid and throw off the delicate balance of gut bacteria. 

Coffee’s Impact on Motility 

Coffee is known as a prokinetic and therefore stimulates peristalsis, which can be a natural laxative for some individuals. It also helps boost the digestive tract and initiate bowel movements. In other words, coffee increases gut motility. When too much coffee is consumed, it may even cause loose stools or diarrhea, especially in individuals who have irritable bowel syndrome (IBS), gastritis, or Ulcerative colitis. 

Coffee’s Impact on Microbial Balance 

Did you know that coffee is rich in antioxidants, like polyphenols? Polyphenols are known for supporting beneficial gut bacteria. Studies show that moderate consumption of coffee increases the good gut bugs, like Firmicutes and Actinobacteria, while also increasing microbial diversity.

From stomach acid to motility and microbial balance, coffee significantly impacts the digestive system and how it functions. As you can see, coffee’s impact on digestion isn’t a bad thing, and can even be supportive for healthy individuals with good gut health. 

COMMON REASONS COFFEE CAN MAKE YOU BLOATED

We now know that the impacts of coffee on digestion run far and wide. So, in what ways can coffee create bloating in the gut? Is coffee bloat the real deal? 

There are many ways that coffee can create a bloated stomach, leading to gassiness and pain, including:

Acidic pH and Gut Irritation

We know that coffee increases the acidity of the gut. While this can be beneficial, too much of a good thing isn’t always helpful. Too much acid in the stomach can lead to gut irritation, increasing the likelihood of developing reflux disorders, periodontal diseases, and Crohn’s disease–all of which can contribute to bloating.

Caffeine and Cortisol

Excessive amounts of caffeine (including that from coffee) can cause a spike in the stress hormone, cortisol. This is why too much coffee causes anxiety, a racing heart, or jitters in some sensitive individuals. 

Drinking coffee on an empty stomach first thing in the morning can exacerbate this effect of caffeine. When cortisol spikes, it is also known for wreaking havoc on the gut, nervous system, and hormones, often leading to bloating.

Effect on Bile and Enzymes

Coffee has been shown to increase bile flow and enzyme production, boosting digestive function. However, as we’ve learned, too much of a good thing can have negative consequences. Too much coffee consumption can negatively affect bile and enzyme production. 

In the right individual, this may enhance microbial diversity and bile signaling. However, imbalances in the microbiome can lead to pro-inflammatory bile acids, which may trigger bile-related symptoms in sensitive individuals. 

When coffee overstimulates bile flow or gut motility, it can lead to cramping, urgency, loose stools, or diarrhea. Therefore, individuals with gallbladder dysfunction, no gallbladder, SIBO, or IBS should make a personalized decision with the help of a functional medicine practitioner to decide if and when coffee should be consumed to support health goals. 

FODMAP Sensitivity

FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a collection of short-chain carbohydrates found in specific foods. Those with FODMAP sensitivities likely have a sensitivity to coffee and would benefit from avoiding it. 

While coffee is low in FODMAPs, caffeine can irritate the gut and cause unwanted reactions, such as bloating, in individuals with dysbiosis, such as small intestinal bacterial overgrowth (SIBO). 

Mold, Mycotoxins, Pesticides, & Chemicals

Unfortunately, most sources of coffee (whole beans and ground) are naturally high in mold and mycotoxins, as beans are harvested in very moist climates. In addition, coffee beans are likely to contain several chemicals, such as glyphosate, pesticides, heavy metals, and other chemicals found in soil. 

The combination of mold, chemicals, and glyphosate can deplete cellular health and increase the risk of intestinal permeability. Opting for high-quality organic coffee tested for chemicals, mold, and mycotoxins can help mitigate these effects (I have more of my top recommendations below). 

Dairy and Sweeteners

Some coffee drinkers also add a hefty dose of conventional dairy and sugar. Adding creamer, milk, sugar, and/or alternative sweeteners to coffee drinks might cause additional bloating due to those ingredients. This is because most dairy and sweeteners are hard for the digestive system to break down and absorb, especially if gut health is compromised.

While coffee consumption has some digestive benefits, some factors can increase bloating in specific individuals. 

WHO’S MOST AT RISK FOR COFFEE-RELATED BLOATING?

By now, you’re aware that coffee can increase bloating and digestive distress. Some groups are more susceptible to bloating than others with regular coffee consumption. 

Those most at risk for coffee-related bloating include individuals with:

IBS, SIBO, or Leaky Gut

Digestive dysfunction can present as various conditions, including IBS, SIBO, and Leaky Gut. These digestive issues already cause unwanted symptoms like stomach upset, bloating, diarrhea, and/or constipation. When you are already experiencing digestive dysfunction, your digestive system is more prone to being upset by coffee consumption.

When these problems are solved, most individuals can enjoy coffee again without the bloating or digestive distress. 

High Stress or Adrenal Fatigue

For those experiencing high levels of chronic stress or adrenal fatigue, the digestive system is likely already compromised. Why? The digestive system requires the body to be in a state of “rest and digest” to function optimally—to break down food and absorb nutrients. 

During constant stress (or “fight or flight” mode), and nervous system dysfunction, the digestive system is under too much stress to do its job well.

Sensitivity to Histamines or Oxalates

Coffee can cause histamine reactions, especially in those with a known histamine sensitivity, like Mast Cell Activation Syndrome (MCAS). Histamine sensitivity and intolerance are common in those with gut dysbiosis, mold exposure, or SIBO. When coffee beans are fermented, they can increase histamine. Coffee also inhibits the function of the DAO enzyme, which helps break down histamine in the body. This can lead to higher levels of histamine in the body and trigger bloating, fatigue, headaches, or rashes. 

Coffee also contains high amounts of oxalates, so those with oxalate intolerance can experience digestive symptoms after consuming it. 

While specific populations may be more prone to post-coffee bloat, it’s essential to understand what causes it and how to avoid it. 

HOW TO ENJOY COFFEE WITHOUT THE BLOAT (AND HOW I OVERCAME MY COFFEE BLOAT) 

Now for the good news you are probably hoping for–it is possible for those who love their morning cup of Joe to enjoy a cup of coffee or two without the bloat! 

When I struggled with GI distress and symptoms of autoimmunity, coffee would make my symptoms worse. When I finally got to the root of my autoimmune and gut issues and took a functional medicine approach to healing from the inside out, I was able to bring coffee back (and still have it daily) with no bloating or other unwanted side effects! 

Many clients I work with also have a similar response to caffeine when they have imbalances in their bodies, such as gut infections, intestinal permeability, hormonal imbalances, sluggish drainage or detox pathways, and inflammation. Once these imbalances are corrected, bloating and coffee are a thing of the past! 

Here are some of the ways to reduce the risk of bloat from drinking coffee:

Choose High Quality Coffee

This might be obvious, but it is worth mentioning again. Whenever possible, aim to drink high-quality organic coffee that is third-party coffee tested for mold and lower acid levels. It’s a bonus if you can find one that also screens for heavy metals! This is why I love Purity Coffee! Not only do they check all those boxes, but they also have a Swiss water decaf process for those looking to avoid caffeine but still want to enjoy the coffee taste. A Swiss water process means no chemicals are used to remove the caffeine during processing. 

In addition to high-quality coffee itself, there are some better ways to make coffee to support digestion and reduce bloating. Check out my favorite dairy-free coffee alternatives here.

Drink Coffee AFTER Food

I know this is not easy! I am guilty of the urge to run to the coffee maker when my feet hit the floor each morning. To support our hormones, stress response, gut, and metabolism, especially for women over 30, it is best to wait to drink coffee until an hour after waking. 

In addition to delaying coffee consumption an hour after waking, it is also best to drink your morning cup of Joe with or after consuming a balanced meal with protein, carbs, and fats. Having coffee with food helps regulate your blood sugar and can prevent digestive upset, anxiety, and shakiness from the caffeine. 

As a bonus, having coffee with food will also help avoid that dreaded mid-afternoon energy crash, so you have more steady energy levels throughout the day, even hours after drinking your coffee. 

Boost Gut Health

I recommend adding gut-friendly ingredients to your morning coffee to support a healthy gut and enhance the natural polyphenols in coffee. Examples include collagen, ghee, gelatin, or Ceylon cinnamon.

Besides adding gut-supporting ingredients to coffee, the importance of overall gut health is always worth mentioning. If your gut health is poor, other areas will likely be affected. I suggest working with a qualified functional medicine practitioner who can help you identify the root cause of your bloating, gut issues, and fatigue. 

Explore Coffee Alternatives

For some individuals with gut and hormone imbalances, avoiding coffee for a season may be worth it until those areas improve. Avoiding coffee while working on healing the root causes of imbalances may speed up the process so that it can be reintroduced. 

Many options are available if you are ready to try a coffee or caffeine alternative. Dandelion “coffee” or teas are not only tasty but also support liver detoxification and drainage, a prerequisite for more energy and optimal digestion. 

My favorite coffee alternative is Kamana, which is made from mesquite. Mesquite is naturally caffeine-free and full of polyphenols, prebiotics, and antioxidants to support stress, mental clarity, metabolism, and clean energy without the jitters or digestive distress. Not only is it screened for mold and heavy metals, but it also brews just like regular coffee! I find Kamana’s site helpful in teaching you how to brew the perfect cup based on your brewing method. 

Another option to support gut health and hormones while keeping your cup of coffee is to add reishi mushroom powder or find a good-quality coffee that adds reishi spores. Reishi is one of the most effective mushrooms and adaptogens for supporting gut health, immune function, metabolism, stress, and energy. My top recommendation is Organo King Coffee, which offers organic coffee with high-quality reishi spore powder. 

These are just a few ways to reduce coffee bloat while increasing its effectiveness on energy, metabolism, and mental clarity! 

Get to the Root Cause 

As with any symptom, such as bloating, getting to the root cause is always the gold standard for ensuring you can enjoy coffee without the bloat. Remember that it is common to have bloating after drinking coffee if you have gut infections, intestinal permeability, hormonal imbalances, sluggish drainage or detox pathways, or inflammation. 

Working with a qualified practitioner to help you test, not guess, and get to the root cause of these imbalances is helpful for digestive ease after drinking coffee and overall health and vitality, so you can fully show up in all areas of your life! 

WRAPPING IT ALL UP

Coffee can cause bloating in individuals with intestinal permeability and hormonal imbalances. Some ways to mitigate and improve this include drinking high-quality coffee free of mold and mycotoxins, and one hour after waking up with food. 

However, it is worth noting that if coffee makes you bloated, getting to the root cause of digestive distress is the gold standard! Once you heal your gut, not only does that support all other areas–such as energy, autoimmunity, metabolism, and hormones–but drinking coffee becomes a healthy habit that can actually be good for your body and overall health! 

As with every food, it’s essential to tune into your body and listen to what it’s telling you. If coffee triggers symptoms like bloating, your gut may need more support. Be honest, how does coffee make you feel? 

If you’re a purpose-driven woman ready to restore energy and reclaim your health, without the guesswork or another generic protocol, so you can get back to fully showing up with vitality in all areas of your life, I would love to help you! My private coaching program helps address the root causes of gut issues, including histamine intolerance, IBS, Leaky Gut, hormonal imbalances, and autoimmunity. 

You can apply to work with me 1:1, where we’ll use advanced functional medicine testing and my 5-phase method to personalize your health journey completely. 

In the comments below, let me know if you’re ready to say goodbye to coffee bloat or have any questions!

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