If you can’t start your day without a creamy cup of coffee, listen up! Not all coffee creamers are doing your gut any favors—some can secretly cause inflammation, bloating, and general digestive drama. We checked in with doctors, and they’ve spilled the beans on three creamers you should skip if you want to sip your coffee without the post-cup stomach trouble. Read on to find out which ones you should steer clear of.
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1. Coffee Mate French Vanilla
Although it's one of the most popular options around, this flavored creamer is filled with added sugars and artificial ingredients. All that sugar can have major consequences on your health. "It causes inflammation and disrupts the gut microbiome, leading to weight gain," Dr. Lahey warns.
The French vanilla flavor also contains a variety of stabilizers and emulsifiers that can exacerbate digestive issues in sensitive individuals. Even small amounts can trigger bloating or discomfort for some, making it a sneaky culprit in post-coffee tummy troubles. Experts suggest looking for whole-food alternatives, like coconut milk or oat milk creamers, that provide creaminess without the inflammatory extras. This way, you can still enjoy your morning ritual without sabotaging your gut health.
2. International Delight: Candy Bar Flavors
Lisa Booth, a registered dietitian nutritionist, says "the main things you want to avoid are thickeners like carrageenan, artificial ingredients and flavors, preservatives (the words you can’t pronounce), partially hydrogenated oils, and sugar and artificial sweeteners."
She labels International Delight: Candy Bar Flavors as creamers that are "sugar bombs" due to their high sugar content.
At 35 calories per tablespoon, with no protein or fiber to provide satiety, this creamer contributes empty calories to your diet. This can add up quickly if you use multiple servings, making it easy to exceed your daily calorie limit. Beyond calorie concerns, regular consumption can spike blood sugar levels and irritate the gut lining, which may contribute to bloating and discomfort. Dr. Lahey emphasizes that switching to natural sweeteners or unsweetened creamers can be a simple way to protect your gut while still enjoying a flavorful cup of coffee.
3. Dunkin' Extra Extra Creamer
We love Dunkin as much as the next person. Unfortunately, this creamer is rich in both saturated fats and sugars, making it detrimental to weight loss efforts and a healthy gut. "High sugar content can unbalance gut bacteria, leading to unhealthy digestion," Dr. Michael Lahey, a board-certified physician specializing in nutritional and gastrointestinal health from My Weight Loss Partner.
Beyond its sugar and fat content, this creamer also contains artificial flavors and additives that may irritate sensitive stomachs. If you’re using multiple tablespoons in your morning cup, those empty calories can add up quickly, potentially sabotaging your health goals. Dietitians recommend swapping to unsweetened plant-based creamers or simply using a splash of milk to keep your coffee creamy without the digestive downsides.
