Whats the Deal with Coffee & IBS?

Ah, the irresistible aroma of freshly brewed coffee. It’s the morning ritual that takes many of us from “don’t even talk to me” to “let’s get the party started.” But coffee isn’t just a morning ritual; it also offers some impressive health benefits. Studies suggest that coffee may help reduce the risk of certain diseases, such as type 2 diabetes, Parkinson’s disease, and even some cancers. It’s also packed with antioxidants, which help protect your cells from damage. However, unfortunately for some, that beloved cup of liquid energy can also bring along some less-than-pleasant companions, like cramps, indigestion, or an urgent dash to the bathroom.

If you’ve been following a low FODMAP diet for a while, chances are you’ve already switched to a low FODMAP milk. So why is your coffee still causing you trouble? Let’s dive into the mystery of what’s really going on with coffee.

The Basics: Coffee and FODMAPs

First things first—coffee itself is low FODMAP. But there’s more to the story. Coffee is a stimulant, it can irritate the gut, and it also contains other food molecules that give some people grief.

Milk Matters: What Are You Adding?

Start by checking the milk you’re using. Is it low FODMAP? Lactose-free milk is a popular choice since it behaves just like regular milk and is relatively easy to find. Some people notice it tastes a bit sweeter, but that’s just because lactose breaks down into glucose and galactose, which taste sweeter to our buds. There is no added sugar.

If lactose-free milk isn’t your thing, there are other options like soy protein milk, almond milk, or rice milk. Keep in mind that some milk alternatives (e.g. soy bean milk, oat milk, coconut milk) are high FODMAP or only low FODMAP in small servings, so be sure to consult your Monash app for specifics.

The Caffeine Factor

Caffeine, the beloved buzz we seek from coffee, is a well-known stimulant. It can ramp up your blood pressure, heart rate, and metabolism, leaving you feeling jittery. But there’s a catch—caffeine can also stimulate gastric motility. In simpler terms, it gets your digestive system moving, which can lead to cramps or a quick trip to the bathroom, especially on an empty stomach.

If you tend to struggle with constipation, this might actually work to your advantage. But if you’re more prone to diarrhea, you might want to switch to decaf or make sure you’ve had something to eat before your morning brew.

Coffee as a Gut Irritant

Coffee isn’t just about caffeine. It’s packed with other compounds like catechols and N-alkanoly-5-hydroxytryptamides (try saying that three times fast!). These stimulate stomach acid secretion which can lead to heartburn and indigestion. These compounds might cause digestive issues, but they aren’t FODMAPs. They just have a different way of irritating your gut.

The Salicylate Connection

Salicylates are another group of compounds found in coffee that aren’t FODMAPs but can cause similar gut symptoms for some people. Only a small portion of the population is sensitive to salicylates, but if you suspect you might be one of them, it’s best to consult with a specialist dietitian. (P.S. You can book with us here!)

How Much Coffee Can You Handle?

When it comes to coffee tolerance, there are two things to consider:

1. Your Habit: The more coffee you drink, the more your body adapts. If you’re a regular coffee drinker, you might not feel the effects as strongly as someone who only indulges occasionally.
2. Your Genes: Believe it or not, your DNA plays a role in how you process caffeine. Some people are fast metabolisers, meaning they can drink a strong coffee and still drift off to sleep with no problem. Others are slow metabolisers, and for them, even a whiff of coffee in the afternoon can mean a sleepless night.

Final Thoughts

Coffee is a beloved beverage and a fascinating topic when it comes to gut health. While it’s low FODMAP, it can still cause gut symptoms for other reasons.

Anything with caffeine, whether it’s coffee, energy drinks, pre-workout supplements or coke can have similar effects. Most people can enjoy caffeine in moderation, but if you have a sensitive gut, you might feel better switching to decaf or opting for tea.

Struggling with coffee or other gut-related issues? It might be time to get personalised advice. Book an appointment with a specialist dietitian today to get tailored support and find out what’s really going on with your gut health.