Many of us look forward to a steaming cup of coffee to give us a kickstart each morning. However, while the energy boost from the caffeine is certainly appreciated, the indigestion that sometimes comes with it can often put a damper on this daily ritual. Especially if you already struggle with issues like acid reflux, it’s likely that coffee will only worsen the problem at hand. Luckily, you may be able to keep indigestion at bay and still enjoy your daily cup of joe if you avoid a few mistakes.
To discover the worst coffee habits you should kick ASAP if you want to reduce indigestion, we spoke to nutrition experts Emma Laing, PhD, RDN, spokesperson for the Academy of Nutrition and Dietetics, and Rebecca Schilling, RDN, LDN of Dietitians Delivered. They pointed out three in particular: consuming too much acidic coffee, adding sugary ingredients, and drinking it on an empty stomach.
Drinking Too Much Acidic Coffee
As simple as it may sound, sometimes the cause of your indigestion comes down to the amount of coffee you're drinking. As Schilling says, "over consumption is likely to lead to symptoms of indigestion and discomfort." This is because, as we all know, coffee contains high amounts of caffeine, which is a big trigger for issues like acid reflux. "Caffeinated coffee is one of several foods and beverages that have been shown to stimulate acid production in the stomach and relax the lower esophageal sphincter (LES) muscles," Laing explains, noting that these muscles are meant to keep all your digestive juices in your stomach. When they become relaxed, that acid may "slide back up into the esophagus" and cause discomfort.
For this reason, Laing recommends "reducing your overall intake of coffee or switching to decaffeinated or half-decaf coffee on occasion" if you frequently struggle with indigestion. Schilling explains that the amount of caffeine your body can handle varies from person to person, but in general, 1-4 8 oz cups of coffee is a good guideline.
Additionally, you should pay attention to the acidity level of the coffee you're drinking. "Brewing coffee beans labeled as 'low-acid' is one strategy that can help reduce symptoms of indigestion," Laing suggests, adding that "cold brews generally have less acid than traditionally brewed coffees, and even if you heat up the cold brew afterwards and consume it as a hot beverage, you will be receiving less acid from your coffee." Who knew?! She also points out that "darker varieties, like French or Italian roasts, tend to be less acidic and have less caffeine than lighter roasts," so you may want to consider switching to these varieties if you want to lower your risk of indigestion.
Drinking Coffee On An Empty Stomach
On top of the amount of the coffee you're drinking and its acidity level, there's another factor that could worsen issues like heartburn and acid reflux. Laing warns that "consuming coffee on an empty stomach can also lead to indigestion." That means it's not a good idea to rush out the door with a cup of coffee but no breakfast; although it may suppress your appetite, caffeine is unfortunately not a viable meal replacement.
Instead of drinking it on an empty stomach, try to make sure you have something to eat with your morning or afternoon cup of joe. Or, wait until after meals to drink it. "Having your cup of coffee after a meal or snack is another strategy you can experiment with," Laing says. Noted!
Adding Sugary Ingredients And Dairy
Finally, consider what you're adding to your coffee. While drinking it black may be too bitter for your taste, it's important not to overdo it on the sugary syrups and creamers if you want to avoid indigestion. "Some individuals are sensitive to the effects of sugar-sweetened coffees, and adding artificial sweeteners or dairy can also contribute to stomach pain, gassiness, and bloating," Laing warns.
Schilling agrees: "Flavored creamers and excessive sugar additions are likely contributors to symptoms," she says. "If you are experiencing indigestion after a sweetened or flavored coffee, try lowering the amount of flavoring or sweetener or eliminating it if symptoms persist."
As far as healthier alternatives to sugar and dairy, Laing recommends "plant milks like coconut, rice, almond, hemp flax, or rice milks," which are "flavorful and usually well tolerated." Perfect!
At the end of the day, putting an end to your coffee-induced indigestion may take some trial and error. However, if you steer clear of these mistakes, you'll definitely be on the right track.
