What Are the Benefits of Drinking Coffee Each Morning for Gut Health?
A morning cup of coffee not only energizes you for the day ahead but also enhances the billions of beneficial microbes residing in your digestive system.
According to numerous studies, there is evidence that espresso may positively impact the gut microbiome, leading to better overall health and a longer life.
Nutritionist Nicola Shubrook noted in a report for The Telegraph, “The microbiome consists of many types of beneficial bacteria that work collectively and individually to improve our health.”
She added, “It is increasingly noted that these microbes benefit our metabolic health, weight management, and mental health. Coffee contains many compounds that are antimicrobial, nourishing beneficial probiotic bacteria by providing the nutrients necessary for growth and function.”
The effect of coffee on gut bacteria seems to have two aspects. First, caffeine acts as a stimulant, increasing the number of beneficial bacteria in the gut. Shubrook explained, “The more diversity you have in your digestive system, the better.”
A study published in 2023 in the journal Nutrients investigated the relationship between caffeine, coffee consumption, and the colonic microbiome. The results showed that the richness of the colonic microbiome was higher in regular coffee drinkers, who had increased levels of beneficial Alistipes and Faecalibacterium bacteria (thought to have protective effects against liver fibrosis and cardiovascular diseases) and decreased levels of harmful Erispeiloclostridium bacteria, which cause gut problems. This follows a previous study that found coffee consumption is linked to increased levels of Bifidobacterium, microbes believed to aid in fiber digestion and prevent infections.
Coffee also contains plant compounds called polyphenols, a class of naturally occurring compounds found in plant foods, such as fruits, vegetables, herbs, spices, tea, dark chocolate, and wine. Shubrook noted that “polyphenols have antioxidant and anti-inflammatory properties” and can help reduce the risk of cancer by neutralizing harmful free radicals, which are chemicals that damage cells.
The polyphenol found in coffee is chlorogenic acid. According to a 2020 study, patients who consumed coffee rich in chlorogenic acid reduced their risk of developing type 2 diabetes and non-alcoholic fatty liver disease, and also lost weight. Scientists concluded that this may be linked to increased levels of beneficial Bifidobacteria.
Established studies have also shown that caffeine is beneficial for the gut, as it stimulates the colon and promotes regular bowel movements. A study conducted in 1990 found that individuals who drank coffee tended to feel the need to have a bowel movement about 30 minutes after consuming a cup.
In many ways, it seems that the gut loves coffee. But is there a better way to prepare and serve your coffee?
Black Coffee or With Milk?
Experts agree that black coffee is better than cappuccino or latte. Julia Kołpaczyńska, a microbiologist at the Polish Institute of Biochemistry and Biophysics in Warsaw, stated, “It has been proven that milk impairs the absorption of polyphenols.”
She added, “Adding large amounts of cream or sugar turns your coffee into a dessert. Sugars harm blood sugar levels more than coffee helps.”
Which Blend to Choose?
There are two main types of coffee beans: Arabica and Robusta. Kołpaczyńska explained that “each has different properties at specific roasting stages. While light roasts typically have a higher caffeine content, they retain more antioxidants than dark roasts. Lightly roasted Robusta beans have more antioxidants than blonde-roasted Arabica.”
Additionally, the storage duration of the beans affects their polyphenol levels, with a noted decrease in polyphenol levels in coffee beans stored for 12 months or longer.
What About Instant Coffee?
Although studies show that instant coffee may contain more polyphenols and minerals than ground coffee, it also has a 100% higher content of a chemical called acrylamide—coffee substitutes may have 300% more.
Kołpaczyńska remarked, “Acrylamide forms in coffee during the roasting process, and if people are exposed to higher amounts, it may increase the risk of nerve damage and cancer.”
However, there is no need for alarm. Kołpaczyńska reassured that “consumption of coffee, whether instant or ground, is not linked to cancer. Nevertheless, the European Food Safety Authority (EFSA) recommends reducing the amount of acrylamide in our diet. Therefore, we also recommend classic ground coffee over instant coffee and alternatives.”
Can Coffee Be Made Healthier?
Adding natural spices—instead of sugars or syrups—can provide additional health benefits.
Kołpaczyńska advised that “cardamom is anti-inflammatory and regulates blood sugar levels.” Ginger, a natural pain reliever, improves digestive health and lowers cholesterol. If you’re using milk, adding turmeric to your latte is known for its benefits for metabolism and immune health.
