Is It Safe to Drink Coffee on an Empty Stomach?
For many, coffee is an essential part of the morning routine, providing a much-needed energy boost to start the day (thank God for my pour-over coffee maker). However, while coffee offers numerous benefits, there can be some potential side effects, particularly concerning gastrointestinal (GI) and hormonal health. This guide offers insight into these effects and practical tips to make informed decisions about your consumption habits and enjoy your coffee without compromising your health. So, whether you're a coffee lover who experiences occasional discomfort or someone simply looking to understand more about the potential effects, this guide is for you.
Coffee and the GI Tract:
GERD:
The caffeine in coffee can cause or worsen acid reflux by relaxing the lower esophageal sphincter (LES). The LES is a ring-like muscle at the lower end of the esophagus that acts as a barrier to prevent food and stomach acid from flowing back up into the esophagus. However, when LES pressure decreases, it can cause acid reflux, trigger heartburn, or worsen symptoms of gastroesophageal reflux disease (GERD). People experiencing these symptoms after drinking coffee can be affected regardless of whether they have eaten.
If you experience reflux or heartburn but don’t want to give up your morning coffee, try adding a low-fat or nonfat dairy creamer or milk alternative. The fat in milk can aggravate reflux symptoms, so choosing a low-fat or nonfat dairy option can be beneficial. Although, if symptoms continue, it may be best to avoid your morning cup of coffee.
Increased stomach acid:
Individuals not prone to reflux may still feel discomfort from drinking coffee on an empty stomach because it can increase stomach acidity. To avoid this, having some food in the stomach before drinking coffee can help manage acidity/pH levels.
A study comparing the effects of dark-roasted versus light-roasted coffee on stomach acid found that dark-roasted coffee stimulates less stomach acid production than light-roasted coffee. If you are sensitive to these effects, you might prefer dark-roasted coffee.
Other GI symptoms:
Coffee has various effects on the body beyond its impact on relfux and stomach acid. It can increase urination and stimulate bowel movements. For some people, this stimulation of the smooth muscles can result in loose stools soon after consumption, which can be uncomfortable. However, if you do not experience these symptoms, you can continue enjoying coffee without concern.
Coffee and Cortisol:
Another common belief is that consuming coffee on an empty stomach can disrupt the endocrine system by increasing cortisol levels. Cortisol, also known as the “stress” hormone, is an essential hormone that plays a crucial role in various bodily processes, such as metabolic regulation, sleep-wake cycle control, inflammation reduction, and maintaining blood pressure and blood sugar levels.
When we wake up in the morning, our cortisol levels are naturally at their highest and continue to rise, peaking about 30 to 45 minutes after waking. Drinking coffee during this peak period can further elevate cortisol levels, potentially increasing stress in the body. While some people enjoy the extra burst of energy, others may experience anxiety, dehydration, dizziness, headaches, high blood pressure, irritability, jitters, or racing/abnormal heartbeat. If you experience these side effects from coffee on an empty stomach, eating a nutritious meal can slow the absorption of caffeine and help balance cortisol levels throughout the day.
Additionally, women may notice variations in cortisol levels throughout their menstrual cycle, which could influence their response to caffeine at different times of the month. However, research on this relationship is limited, and existing studies suggest that regular coffee consumption does not significantly impact cortisol levels. Therefore, drinking coffee on an empty stomach is generally safe for most individuals.
Drinking coffee on an empty stomach is unlikely to cause significant health issues or adverse side effects for most people. However, caffeine can trigger or worsen symptoms of GERD, heartburn, anxiety, jitters, and other digestive issues. If you experience these symptoms, consider reducing your coffee intake, switching to decaf, or pairing a meal or snack with your coffee. If discomfort persists despite these adjustments, it may be best to avoid coffee altogether. However, you know your body best.
For those who do not experience adverse side effects, it’s still important to consume your coffee in moderation and to enjoy your coffee earlier in the day to avoid consuming caffeine too close to bedtime. Additionally, remember not to use coffee as a replacement for breakfast! Even if you drink coffee on an empty stomach in the morning, be sure to follow it up with a nutritious breakfast, which is essential for energy, blood sugar balance, satiety, and overall well-being.
