- Unsweetened coffee is healthy. But adding sugar could spell trouble for your gut health.
- Sugary coffee drinks promote inflammation and can lead to gas, bloating and acid reflux.
- Have unsweetened coffee instead. Or try an alternative, like kefir, lemon water or herbal tea.
For many of us, that first cup of coffee is as automatic as brushing our teeth. And for good reason. Coffee can get you going in the morning. It may even improve your health by protecting against type 2 diabetes, metabolic syndrome, obesity and some kinds of cancer. However, there’s one caveat: If you take your coffee with sugar or usually grab a sugary coffee drink, it could be working against you, especially where your gut health is concerned. “Sweetened coffee beverages—like flavored lattes, caramel macchiatos, bottled iced coffees or coffee loaded with syrups, creamers or sugar substitutes—aren’t the best way to start the day,” says gastroenterologist Ekta Gupta, M.D. “Coffee can be fine on its own, but it’s the additions that often cause problems.”
The problem is twofold, says Kara Hochreiter, M.S., RDN, LD, a dietitian specializing in functional medicine. “Sugar-sweetened coffee drinks combine two common gut irritants: Excess sugar and caffeine,” she says. Research shows that large amounts of added sugar can encourage the growth of pro-inflammatory gut bacteria, while caffeine may increase stomach acid or send you running to the bathroom.,
The good news is you don’t have to ditch your morning coffee. But gastroenterologists say you might want to rethink the sweetener. Here’s why.
How Sweetened Coffee Drinks May Harm Your Gut Health
They Might Make You Bloated and Gassy
Ever notice how sweetened coffee can leave you feeling bloated and gassy? You’re not imagining it. These symptoms are common after consuming sugary beverages in the morning, says gastroenterologist James J. Lee, M.D. “The sugars can spike blood glucose, which affects intestinal motility and can lead to bloating and gas,” he explains. But it’s not just about the gas and bloating. Research also links sugar-sweetened drinks to constipation, likely because they slow the movement of food and liquids through the digestive tract.
They May Mess With Your Gut Bacteria
Just as some foods and drinks can do good things for your gut bacteria, others can work against them, especially added sugars. “Sugar feeds the wrong gut bacteria,” says Gupta. “Added sugars promote growth of pro-inflammatory gut microbes, contributing to dysbiosis or gut microbiome imbalance.” Added sugars are so problematic that research suggests they may even contribute to the development of irritable bowel syndrome (IBS).
One of the biggest concerns regarding added sugars and gut health is their potential to impair the gut’s ability to produce short-chain fatty acids (SCFA). We don’t hear about SCFA much, but they do amazing things for your body, including nourishing your gut lining and protecting it from inflammation. Think of them as key players for a healthy gut and body.
They Can Promote Inflammation
Your gut is one of your body’s main lines of defense against illness and infection. But when it becomes inflamed, it doesn’t work as efficiently. “Sugar-sweetened beverages feed bad bacteria in the gut, causing dysbiosis of the gut microbiome,” says Lee.” In addition to adversely impacting your microbiome, this also ignites a cascade of reactions that promote inflammation in your gut and harm the gut lining. The damage doesn’t stop there, either. Research has found a link between gut inflammation and the development of type 2 diabetes.
They Can Give You Acid Reflux
Constantly popping antacids or anti-reflux medication? Your favorite sweetened coffee drink could be to blame. “Caffeine with added sugar increases gastric acid juice production leading to worsening of acid reflux and can cause complications,” says Lee. Gupta agrees, noting the symptoms of gastric reflux can be even worse if you consume caffeine on an empty stomach.
Gut-Healthy Morning Drinks to Try:
Fear not, we’re not taking away your morning coffee. But we do recommend losing—or at least reducing—the sugar. As much as we all love our coffee, there are other drinks that are even better for your gut health. So, consider one of these.
- Unsweetened Kefir: Kefir is filled with gut-friendly probiotics. Yet, like coffee, it can contain a lot of added sugar. Look for unsweetened kefir, and if you’d like a little sweetness, blend in some fresh or frozen fruit.
- Water: Seems like a no-brainer, but water is an excellent way to kick-start your day. In addition to helping you rehydrate after a night’s sleep, it also supports digestion and overall gut health, says Hochreiter. Need a little flavor? Gupta suggests adding lemon to warm water. “This hydrates, gently stimulates digestion, is soothing for the gut lining and is especially helpful for reflux or bloating,” she says.
- Unsweetened Tea: Unsweetened tea, including herbal teas like peppermint and ginger tea, is a flavorful, gut-healthy swap for sweetened coffee drinks. Not only is tea lower in caffeine, Gupta notes that many types of tea are rich in antioxidants and are easier on the stomach. If acid reflux is an issue, replacing a caffeinated drink with warm water or ginger tea can reduce acid production, says Lee.
- Unsweetened Coffee: While you don’t have to nix your morning coffee, you might want to rethink how you flavor it. Instead of reaching for a fancy latte or specialty creamer, Hochreiter recommends keeping things simple with a plain coffee or Americano. Or, if you’re craving a little extra flavor or creaminess, add a sprinkle of cinnamon or a splash of your preferred milk.
Our Expert Take
If you usually start your morning with a sugary cup of coffee or a syrupy latte, you could be harming your gut health without even knowing it. These drinks contain added sugars that may be silently at work behind the scenes, disrupting your gut bacteria, increasing inflammation and making you gassy and bloated. And if you’re prone to reflux, their sugar-caffeine combo could be making things worse. So, skip the sugar—or cut back as much as is realistic for you. Or, try a gut-healthy beverage, like kefir, lemon water or unsweetened tea. Either way, your gut will thank you.
