Does Coffee Make You Bloated?

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Does Coffee Make You Bloated

Does Coffee Make You Bloated? The quick answer is yes, but it depends.

Years ago, I drank sugar with coffee, not coffee with sugar. This gave me a lot of stomach problems and also increased my calorie intake. Overall, nothing good.

So what can you do to avoid bloating after drinking coffee? What is the cause of bloating? Do you prefer tea or decaf?

Some people drink their coffee with milk, and they may be lactose interrelate.

However, some people feel bloated even if they drink black coffee without sweeteners or condiments.

They may feel distended and even nauseated after drinking their morning coffee.

Coffee lovers who need to fix their caffeine daily can find this frustrating.

Feeling bloated or gassy after drinking espresso can be a deal-breaker and force you to quit.

This post will discuss the reasons coffee can make some people puffy. You’ll also find some tips on how to eliminate coffee bloat.

Let’s get started!

TABLE OF CONTENTS:

  1. Does Coffee Make You Bloated?
  2. Why Coffee Make You Bloated?
  3. Tips For Reducing Bloating

Does Coffee Make You Bloated?

Most people don’t feel bloated after drinking coffee, so feeling puffy after a cup isn’t common.

You may also feel less puffy because espresso and filter brews can increase metabolism, help weight loss, and influence energy balance.

Coffee has also been shown to have various health outcomes, including its energy-boosting properties and ability to improve cognitive performance, like reaction time, logical reasoning, and more.

Is coffee making you feel bloated? Or is it causing a gassy, puffy feeling in your stomach?

Some people are more sensitive to coffee’s acidity or some of its compounds, like caffeine. Flatulence, i.e., discomfort, can result. This can cause gastric problems and bloat.

People with chronic indigestion problems (dyspepsia) may experience bloating from coffee.

People who are lactose intolerant will often feel bloated after drinking a cup of coffee with milk.

Artificial sweeteners, such as Sucralose (Splenda), can also cause gas, bloating, and diarrhea.

Coffee bloat can last anywhere from one hour to three hours, depending on the cause.

Why Coffee Make You Bloated?

As we have already discussed, not everyone experiences problems like bloating after consuming coffee.

But some of you are probably experiencing it, which is extremely uncomfortable.

If you encounter such a problem, it is good to find out what is causing it.

The reasons that lead to swelling when taking coffee can be several.

I will describe this further down in the article.

Sensitive to coffee’s acidity

The coffee pH generally falls within the range of 4.85 to 5.13.

A solution is acidic if its pH value is lower than 7.

Certain people are more sensitive than others to acidic foods or drinks like coffee. This could be why you feel bloated and have digestive problems after drinking your morning coffee.

Evidence also supports the claim that caffeine may lower esophageal pressure (LES). This could increase GERD symptoms such as acid reflux, heartburn, and excessive belching. In conclusion, you might feel bloated after drinking a cup of Joe.

You can eliminate the acidity in coffee by switching to a lower acidic option like cold-brew.

To avoid bloating, you can reduce caffeine intake by replacing your second cup with decaffeinated coffee.

Coffee can cause digestive problems

Coffee stimulates the production and secretion of gastrin as well as hydrochloric acid. These substances are responsible for the digestion of carbohydrates, proteins, and lipids.

Coffee can affect digestion, leading to gas and bloating in people with digestive problems.

People with functional dyspepsia should avoid or limit their coffee intake.

Caffeine and some of its polyphenols are the substances that have the most impact on digestion.

This is why limiting your caffeine intake can help you reduce coffee bloat.

If you drink a lot of coffee, consider switching to half-caff or decaf. You can reduce bloating, and your coffee will not make you feel gassy.

Notable is also the fact that research has shown that dark-roasted coffee may be less effective at stimulating gastric acid secretion.

You can also switch to darker roasts to reduce the puffiness and bloated stomach feeling.

Too much caffeine

Caffeine can affect the gastric acid secretion and may worsen GERD symptoms by decreasing LES pressure.

Note that caffeine increases cortisol production.

Cortisol, which is a stress hormone, may affect your digestion. Your digestion could slow down, which may explain why you feel bloated after drinking a cup or two of coffee.

Think carefully about how many coffees you drink daily and whether this is too high a daily dose of caffeine.

The FDA states that a healthy person shouldn’t consume more than 400 mg of caffeine daily.

You may not notice that your daily intake of caffeine exceeds the recommended limit if you are a coffee lover.

People exposed to caffeine might encounter negative effects from overconsumption, especially if they have had a second cup of coffee during the day.

It might be worthwhile to monitor how much coffee you are drinking. One cup of coffee a day could be enough for you. The rest of the coffee you can replace with half-caff or decaf coffee.

If you are experiencing coffee bloat, switching to green tea or matcha for your second cup may be a good idea.

This is because tea contains l-theanine, which can affect how caffeine works for us. 

Lactose intolerance

Lactose intolerance can often occur later in life. An interesting fact is that 36% of people in the U.S. have lactose malabsorption.

It may be surprising that you suddenly feel sick after drinking your morning latte.

These unpleasant side effects can be eliminated by drinking black coffee without milk. You will be able to see if lactose is causing your feeling of being bloated.

You can also make your latte, mocha, or another beverage vegan.

Also, substitute regular milk for almond, soy, or other lactose-free alternatives.

Adding sweeteners

If you are used to drinking your coffee without sugar to enjoy its full taste, then this point is not for you.

But if you drink your coffee with sugar and want to cut calories, you’re probably using a substitute. The problem with sugar substitutes is that they can cause both digestive issues and bloat.

Splenda and artificial sweeteners like Splenda can cause stomach problems such as gas, diarrhea, and distended stomachs.

Coffee can make you puffy even if you don’t use artificial sweeteners.

For example, people who follow a ketogenic diet would have their coffee sweetened by erythritol.

Although this is a natural sweetener, it can cause side effects in some people with sensitive stomachs. These side effects include gas, cramps, bloating, and indigestion.

Stevia, another natural sweetener, can also cause similar digestive problems in some people.

These coffee condiments are almost free of calories, so that they can be used in excess. Even if your stomach is not sensitive, you might experience flatulence and bloat after drinking sweetened coffee.

You should therefore ask yourself if you are adding too much sugar-free espresso syrup. This may be why drinking coffee bloats your stomach.

Coffee without sweeteners is the best way to limit coffee bloat.

This may sound a little ambitious for those who think coffee is too bitter.

However, switching to specialty coffee beans may be a good alternative. Higher quality coffee will always taste better and have a more complex, pleasant flavor.

Cold brew coffee has a smoother taste with less bitterness and acidity. 

You might consider using your French Press coffee maker to make cold brew coffee instead of regular hot brew.

A different way to drink your coffee without sugar is to add a little salt to it. This would lower its bitterness.

Dehydration

Fluid retention can lead to dehydration (75% of Americans are chronically dehydrated), which can cause bloating and increase water weight.

Caffeine can be used as a mild dehydrator. Caffeine can cause an increase in urine production and more frequent trips to the toilet.

Although coffee isn’t as dehydrating as alcohol, it can cause dehydration if you don’t counter its diuretic effects with regular water.

Tips For Reducing Bloating

There are many ways to reduce bloating and counteract the effects of your coffee habits.

What is the best way you can get rid of coffee bloat? 

Water is essential to keep you hydrated. It also prevents your body from retaining too many calories, leading to bloat. It’s vital to drink plenty of water with your coffee.

How can you relieve bloating quickly? 

Take a walk, take a bath or eat potassium-rich foods. Epsom salt is well-known for its ability to help you lose weight. Add a few teaspoons to your next bubble bath.

Bananas, avocadoes, and yams are good options for potassium. Bloating can also be reduced quickly by eating asparagus.

Here are some additional ways to reduce bloating when drinking coffee

Keep hydrated

In addition to drinking water with your coffee, it is essential to drink enough water throughout the day. The mild diuretic effects of coffee can make you more likely to go to the toilet after a cup.

Relax 

While caffeine can improve mood, too much caffeine could cause stress in your body. Stomach bloat is known to be a result of stress. You should find ways to manage stress if you want to continue drinking coffee.

Move 

Moving and exercising can help you feel full and healthy. Take a walk with your dog, do some yoga, or get on your stationary bike, for example.

Take your time

Could you not drink it? Those coffee beans won’t go anywhere. Even if you are drinking decaf, give your body time to process what you’re drinking.

Take supplements

You may be able to benefit from regular digestive enzymes if you are aware of your body’s triggers, like coffee or dairy. Others will help you get more magnesium, while others keep you from getting gastric problems after eating fibrous foods like cabbage or cauliflower.

Forget the carbonated drinks and gum

Gum can increase the air your body absorbs, which is a key factor in belly bloat. Sparkling water and carbonated beverages have the same effect, increasing bloating.

Be aware of the acidity

Coffee can irritate your digestive system. To relieve your stomach and prevent inflammation, you can choose coffee substitutes such as green tea or low acid coffee brands like Gold Ratio. Low-acid brands are gentler and more suitable for morning coffee.

If you have symptoms that are not normal, it might be time to speak to a nutritionist or gastroenterologist. This may not be related to your coffee habits.

Cut the creamer

Feeling bloated can be caused by creamer. You can try your coffee without creamer or switch to dairy-free. 

Side note: You can make your creamer and know which ingredients are in your coffee.

Good news

While coffee may not stop you from bloating, it doesn’t cause bloating in anyone.

Coffee positively impacts many people, including the ability to balance healthy gut bacteria. This is especially true if you choose brands that are gentler on your stomach.

REFERENCES

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  2. Barbara Shukitt-Hale, et al. “Coffee, but Not Caffeine, Has Positive Effects On Cognition and Psychomotor Behavior In Aging.” AGE, v. 35 ,.6 pp. 2183-2192. doi: 10.1007/s11357-012-9509-4
  3. Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230:35-9. doi: 10.1080/003655299750025525. PMID: 10499460.
  4. Iriondo-DeHond A, Uranga JA, Del Castillo MD, Abalo R. Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients. 2020 Dec 29;13(1):88. doi: 10.3390/nu13010088. PMID: 33383958; PMCID: PMC7824117.
  5. Landolt HP. “No thanks, coffee keeps me awake”: individual caffeine sensitivity depends on ADORA2A genotype. Sleep. 2012 Jul 1;35(7):899-900. doi: 10.5665/sleep.1942. PMID: 22754033; PMCID: PMC3368971.

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