Getting out of bed and stumbling straight to the kitchen to savor that first sip of your morning coffee is the ultimate wake-up call for most of us. It is certainly something that I thought nobody could take it away from me until recently. In general, the caffeine in coffee can boost weight loss, improve mood *duh* and protect against certain illnesses like type 2 diabetes and heart disease. However, TikTok and Instagram are buzzing with wellness influencers discussing how having coffee on an empty stomach might be the root cause of our tummy problems. For example, Monika Anna, a qualified Clinical Nutritionist (BHSc) registered with ANTA, shared on Instagram that having coffee on an empty stomach could potentially interfere with nutrient absorption, contribute to dehydration and trigger the production of cortisol – a stress hormone that essentially regulates your blood pressure, blood sugar and your metabolism.
Courtney Sutton is a clinical nutritionist specializing in nervous system regulation and gastrointestinal health. She told me that coffee does seem to have an aggravating effect on bodies that are already in a heightened state of being. “In my clinical experience, I have noticed that negative impacts associated with consuming coffee on an empty stomach seem to reside most commonly amongst people who already have other flared health issues.”
I couldn’t find any evidence suggesting that coffee has any positive effects on an empty stomach. In fact, most articles only go against having coffee as the first drink of the day. So, rather than searching for reasons to stick to my beloved coffee habits, I dug a little deeper into the claims and research and spoke to experts. Let’s find out if it is really worth shaking up my morning coffee routine or is it just another internet craze that doesn’t have to apply to everyone.
In this article
- What are the possible effects of drinking coffee on an empty stomach?
- What kind of coffee should you opt for when having coffee on an empty stomach?
- So, what’s the verdict? Is it bad to drink coffee on an empty stomach?
- I need to change my coffee routine…what do I do?
What are the possible effect of drinking coffee on an empty stomach?
Effect on digestive issues and gastrointestinal reflux
While a morning cup of Joe is unlikely to cause harm to digestive organs of a healthy body, coffee might contribute to cause acid reflux when combined with other factors like obesity, or different types of foods, such as spicy and high-fat foods, high-salt diet, carbonated beverages, citrus and coffee. This typically occurs when coffee is consumed on an empty stomach and is more likely seen in individuals prone to gastrointestinal reflux disease (GERD). PSA for hot girls “always having stomach problems” – you might have a sensitive stomach.
Given that most types of coffee are naturally considered acidic in nature, it can be a potential trigger for people with sensitive stomach. Sutton shares that people experiencing gastrointestinal issues, acne, hormonal imbalances, inflammation, IBS and mental health disorders (to name a few), have all seen a positive difference (physically and mentally) when eating prior to caffeine consumption, or removing caffeine entirely, at least temporarily.
While I hate to be the bearer of bad news, drinking coffee on an empty stomach might not be the best idea for some. Some patients find that coffee exacerbates their symptoms and others sail through without any adverse effects. “Everyone has a different caffeine threshold which will ultimately determine how much you can have before experiencing the not-so-enjoyable side of caffeine” explains Sutton.
Impact on stress hormone – Cortisol
Cortisol levels naturally surge when you wake up, taper off as the day goes on and then spike once more during the early stages of sleep. For my workout girlies out there, caffeine actually increases the secretion of a stress related hormone called cortisol in people who consume it before working out. Parvinder Sagoo, Pharmacist and Online Health Adviser for SimplyMedsOnline, shared with Vogue that consuming coffee when the cortisol level is already high might offer a brief pick-me-up, but will probably leave you feeling more stressed and anxious.
Fascinatingly, among those who regularly indulge in coffee, this uptick in cortisol production seems to mellow out, and in certain studies, there’s hardly any cortisol surge at all. What’s more, there isn’t much data to suggest that having your coffee after a full meal changes this pattern. And, for the non-regular coffee drinkers, any effect on cortisol levels is usually a short-lived affair. There’s really no compelling reason to think that this brief surge would lead to any long-term health issues.
Link between java, anxiety & jitters
According to the Harvard T.H. Chan School of Public Health, coffee has the potential to leave you feeling jittery, and these effects tend to kick in faster when you have coffee on an empty stomach. But here’s a piece of good news for our high-metabolism ladies (besides the superpower of devouring mountains of food without a trace): sipping on a cup of Joe probably won’t easily send you into jittery territory. However, if you’re one of the slower caffeine metabolizers, those jitters might just pay you a visit, whether or not you’ve had a meal.
But just so you know, there’s really no solid evidence to suggest that enjoying coffee on an empty stomach leads to more jitters or anxiety. In the grand scheme of things, if you want to dodge the anxiety bullet and keep those jitters, restlessness, and nervousness at bay then keeping your caffeine intake in check might be a good idea. We’re talking about staying within the 200 to 2,000 mg range of caffeine per day. As a general rule, it’s smart to put a cap on your daily caffeine fix at around 400 mg, which is roughly the equivalent of 4-5 cups of your cherished brew.
What kind of coffee should you opt for when having coffee on an empty stomach?
The roast, brewing duration, and temperature all play a role in determining the acidity in your coffee. So, when you’re selecting your morning brew, making thoughtful choices might just become your ally in the battle against annoying acid refluxes.
Light Roast or Dark Roast: When you roast the beans at higher temperatures for a longer time, the acidity levels take a dip. Surprisingly, rich, dark roasts end up with less acidity compared to their lighter roasts!
Iced or Hot Coffee: When comparing cold brew to hot brew coffee, cold brewed coffee is less acidic in nature. All my cold brew lovers, give that ice in your cup an extra shake! Another interesting point to note is that the longer you brew your coffee, the less acidic it tends to be. So, when it comes to acidity, it’s often cold brews and drip coffee that take the lead over espressos.
With Milk or Without Milk: Coffee purists take pride in sipping their Joe in its purest, blackest form, considering it the gold standard. And let’s admit, they do have a point. But here’s the deal: for those of us with sensitive stomachs, a touch of milk can be our secret weapon. If stomach acidity is your arch-nemesis, consider mixing in some milk to strike a balance, reducing the acidity, and making your coffee kinder to your tummy.
The Verdict: Is it bad to drink coffee on an empty stomach?
Despite plenty ongoing misconceptions, there’s limited scientific evidence to suggest that sipping coffee on an empty stomach does any harm. In fact, its impact on your body is generally consistent, whether you enjoy it pre-meal or post-meal.
Whether to consume coffee on an empty stomach is a “good” or “bad” option largely depends on various factors, including genetics, the ability to metabolize caffeine, and individual health conditions. So, the big question is, how do you figure out if consuming coffee on an empty stomach is a-OK or a potential trigger for you? The answer: try it out to see if it works for you and have a chat with your doctor/nutritionist to get the best advice tailored to your needs.
I need to change my coffee routine…what do I do?
Trying out different coffee habits is essential in finding what suits your body best. If you suspect you’re sensitive to caffeine or just want to improve your coffee routine to better suit you, here are some tips to elevate your coffee ritual.
Take baby steps
Sutton suggests taking it slow. “If you love a double shot, reduce it to a single. If you have a large, swap to a medium. If you have 3 coffees each day, reduce it to 2 and then 1. Do it for at least 7-14 days and then again until you have removed it entirely. If you are someone who does feel negatively impacted by caffeine, whether it’s always or only sometimes, typically the results from not having it (once you have moved through possible withdrawal symptoms), far outweigh consuming it — which becomes motivation in itself.
In her experience, when clients cut out caffeine slowly, they typically see a reduction in bloating, less painful periods, more stable moods and energy, lower levels of daily anxiety, fewer ruminating thoughts, a decrease in recurring pimples, healthier relationships with food, consistent mealtimes, and clearer cognitive thinking. “In the long-term, I have seen client’s skin become less inflamed and less acne-prone and overall having a more balanced hormonal picture, which is supported by appropriate pathology testing”.
Have a small bite before your morning coffee
My doctor gave me this tip when my tiny sensitive stomach was dealing with some serious stomach troubles (apparently, I was committing the coffee-on-an-empty-stomach crime and not eating for hours afterwards). Since I’m not the type to devour a full meal right after I wake up, my doc recommended that I start my day with a glass of water and a mini-appetizer before coffee – something that’s naturally gentle on the stomach, like soaked almonds, raisins, oatmeal, or a banana. It’s not a full morning meal, but it’s just the right amount to kick-start your appetite and get your digestion going.
Pro tip: Pick something you genuinely enjoy so that you wake up looking forward to your little snack, rather than just waiting for that first sip of coffee.
Try something non – caffeinated
If you are one to enjoy starting your day with a special morning beverage, consider trying out coffee alternatives (there are so many these days!). Options like chicory lattes, beet lattes, golden lattes, or matcha are low in caffeine or caffeine-free, while also being rich in other essential nutrients. Plus, they might even outshine coffee in the taste department. For those seeking coffee-like experiences, you can explore also alternatives like MUD/WTR or herbal coffee substitutes such as Rasa, Teecino, or Dandy Blend.
Wait for an hour or two before taking your first sip in the morning
Coffee helps us feel more awake by interacting with adenosine, a molecule that promotes sleepiness. Adenosine accumulates in the brain throughout the day and decreases while we sleep. Naturally, adenosine levels should naturally be at their lowest in the morning. A caffeine hit only blocks adenosine receptors in the brain instead of clearing it. This is why coffee doesn’t completely erase your tiredness, it merely postpones it.
According to Neuroscientist, Andrew Huberman, when you wait for 1.5 to 2 hours to have the first sip of your coffee, it not only helps you wake up naturally (allowing adenosine to build a bit) but also allows you to truly enjoy the caffeine’s energizing effects without the risk of an afternoon crash.
Reduce your caffeine intake or give it a rest for a while
If you discover that coffee or caffeine doesn’t agree with your body, simply adding food before or alongside also might not always be the complete solution. In such situations, it’s a good idea to slowly reduce your coffee or caffeine intake over one to two weeks rather than quitting suddenly. Then, take a two-week break from caffeine to see its impact on your overall well-being.
