Black coffee is a popular choice among those looking for a calorie-free energy boost. However, consuming it on an empty stomach has sparked debates about its impact on gut health with actor Varun Dhawan saying that he had given up his morning shot as it had messed up his gut. In fact, he found that a blonde roast coffee was a gentler alternative.
Black coffee is rich in caffeine and antioxidants, which offer numerous health benefits, such as improved metabolism, enhanced focus and reduced risk of chronic diseases. However, drinking it first thing in the morning on an empty stomach may have certain drawbacks, particularly for those with sensitive stomachs.
Acidity and Digestive Issues: Black coffee is naturally acidic, with a pH level ranging between 4.85 and 5.10. In an empty stomach, it can increase gastric acid secretion, potentially irritating the stomach lining. This heightened acidity may lead to acid reflux, when the stomach acid flows back into your oesophagus or food pipe, resulting in heartburn. Over time, excessive gastric acid may lead to gastritis or worsen existing conditions like ulcers.
Impact on Gut Microbiome: Studies suggest that excessive caffeine on an empty stomach can alter the balance of gut microbiota, potentially impacting digestion and immune function. Moderate coffee consumption has been linked to a healthy microbiome.
Cortisol and Stress: Drinking coffee immediately after waking up can spike cortisol, the stress hormone. While this provides a temporary energy boost, chronically elevated cortisol may disrupt gut health and increase stress-related digestive issues.
Can blonde roast coffee be a substitute?
Not really. Blonde roast coffee is a type of coffee roasted for a shorter duration at lower temperatures compared to medium or dark roasts. It has a lighter flavour profile with hints of acidity and fruitiness. But it often contains slightly more caffeine than darker roasts due to its shorter roasting time, which preserves more of the natural caffeine content. However, the difference is minimal and unlikely to cause significant effects for most people. Despite its lighter roast, blonde coffee is generally more acidic than medium or dark roasts. For individuals with sensitive stomachs, this might not necessarily make it a gentler option.
What about gut-friendly coffee consumption?
Pair your morning coffee with a small breakfast or snack, such as whole-grain toast, nuts, or a banana. This can help buffer stomach acid and reduce irritation. Opt for low-acidity coffee, such as dark roast or speciality low-acid beans, which are designed to minimize stomach discomfort. Adjust brewing methods: Cold brew coffee is known to have lower acidity compared to hot brewed coffee. Limit additives like sugar, artificial creamers or flavourings as these can exacerbate gut issues. Instead, try unsweetened almond milk or oat milk for a healthier addition. Stick to 1-2 cups of coffee per day and avoid consuming it late in the evening to prevent disruptions to sleep and digestion.
(Narang is nutritionist at Apollo Hospitals, Delhi)
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