Does Coffee Destroy Gut Flora?

Caffeine is the most commonly consumed psychoactive drug on the planet, with the vast majority of caffeine being consumed in the form of coffee.

Caffeine, when consumed in moderation, can help improve memory, decrease fatigue, improve mental functioning, and increase alertness. Though, as with any legal drug, there is a fine line between the good and the bad.

Caffeine has been linked to increased anxiety, sleeplessness, and even more negative side effects when consumed in high doses, such as headaches and nausea.

Considering caffeine is a drug, there are also risks of dependency and withdrawal if you were to give it up.

With coffee specifically, the good and bad sides still stand. So, where’s the sweet spot with coffee intake? Is there a limit? Does too much coffee affect your gut bacteria?

This article is here to shed some light on the good and bad sides to coffee, and how to find that perfect balance for the best results!

What is Gut Flora?

Firstly, let’s discuss the complex ecological system that is found in everyone’s digestive tract, the gut microbiome, or gut flora.

Amazingly, we all have around 100 trillion microorganisms (most of them bacteria) living in our gastrointestinal tract. The microbiome, where all of these microorganisms live, is best thought of as a virtual organ of the body.

Over the years, evidence has mounted and continues to mount on the gut microbiome’s health significance. The main role of the microbiome is helping to maintain a healthy digestive system, absorbing and synthesizing the nutrients you consume.

However, the microorganisms in your gut play a much larger role in health than we may think. The microbiome is involved in many other important processes that extend beyond the digestive system, such as metabolism, body weight, and immune regulation, and even brain function and mood.

There is much research on what makes a “healthy gut”, though what we have discovered in recent years is that our microbiome is like a bacterial fingerprint, specific to you. For this reason, it is difficult to understand what makes up a healthy gut microbiome.

What we do know is that having a diverse gut microbiome is a good thing. This gut diversity means that our gut can do a better job at its daily functions in health and performance.

Some of the more obvious ways to look after your gut include regular exercise, eating a healthy diet, reducing our exposure to stress, and getting an adequate amount of sleep.

Many factors can harm our gut bacteria, such as:

• Smoking
• Too much alcohol
• Stress
• Lack of dietary prebiotics
• Insufficient sleep
• Antibiotics
• Not consuming a diverse range of foods

So, what about coffee? Does this affect our gut microbiome? Let’s find out!

Does Coffee Destroy Our Gut Flora?

Research on the gut microbiome is still in its early days and there remain to be many things yet to be fully understood. What we do know, on a more general basis, is that too much of anything can be harmful.

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The research surrounding coffee and its effects on the gut appear to be somewhat positive.

Several studies have claimed that coffee consumption helps improve bowel movements, stimulates the growth of beneficial gut bacteria, and increases the rate of smooth muscle contraction in the small intestine and colon.¹

Interestingly, some of these positive effects have also been found in caffeine-free coffee, meaning that many of the benefits would come from the non-caffeine compounds found in coffee.

However, as with any positive research, there are counterarguments. Some studies have suggested that coffee does not have a positive effect on stimulating good gut bacteria.

So, the conclusion we can take away from this is that the research is still unclear regarding the exact effect coffee has on the gut. Even if the research did conclude whether it was good or bad, it would make sense for it to largely depend on the individual.

As we know, our gut microbiome is like a fingerprint, with each of us having a completely different mix of microorganisms. Who knows what effect coffee has on our individual guts!

Though, it’s always a good idea to determine your personal tolerances to coffee, or any food for that matter. It’s advised to keep an eye on your gut health, so if you notice any negative changes to your gut and health upon consuming coffee, it may be a good idea to take note of this for future reference!

The Benefits of Coffee

Now that we have established that it’s still unknown if coffee harms our gut health or not, it’s time to delve a bit deeper into the benefits. As one of the world’s most popular beverages, it must have some benefits!

The main reason we drink coffee is for the energy boost. One of the most profound effects caffeine has is that it makes us feel less tired, thus increasing our energy levels.

In the brain, caffeine blocks the effects of the neurotransmitter adenosine. This is the brain chemical that makes us feel sleepy, building up throughout the day and easing us into restful slumber come nighttime.

Adenosine sometimes lingers during the morning, which is why it takes us a little time to adjust to daylight and wakefulness.

This is why we opt for a coffee first thing in the morning, helping to diminish the adenosine and block it throughout the day.

Some other coffee benefits (more specifically, caffeine) include:

• Helping to burn more fat

Caffeine is the main ingredient in almost every fat-burning supplement, and for good reason! Several studies suggest caffeine can boost metabolic rate, thus increasing fat burn.

• Improving athletic performance

Not only is caffeine found in many fat-burning supplements, but it’s also a key ingredient in many pre-workout supplements and is considered a very effective ergogenic aid.

Caffeine can increase adrenaline levels and has a strong effect on releasing fatty acids from fat tissue, leading to many improvements in physical performance.

• Contains some essential nutrients

Many nutrients found in the coffee bean can make their way into your cup of Joe.

These nutrients include B-vitamins, magnesium, manganese, and potassium. These nutrients play a key role in many bodily functions, including energy, muscle function, and brain function.

• It may help you live longer

Surprisingly, coffee drinkers have been shown to be less likely to develop many diseases, thus lowering the risk of premature death.

• A source of antioxidants

Coffee is rich in powerful antioxidants, reducing the risk of many diseases and generally reducing the damage caused by oxidation.

The Dark Side of Coffee

As with any food or supplement with a shining good side, there are always pitfalls we must consider.

However, the negative effects of coffee are largely associated with high intake, so it’s important to find the sweet spot between just enough and too much.

Firstly, not everyone can drink caffeine. Those with heart conditions, who are pregnant, or with other medical conditions may not be able to consume caffeine.

Secondly, too much caffeine can bring about negative effects, which is the opposite of what we want to achieve when we reach for our morning cup of coffee.

If you do drink too much caffeine, it can cause issues, such as:

• Restlessness and shakes
• Insomnia
• Headaches
• Dizziness
• Rapid heart rhythm
• Anxiety
• Dehydration
• Dependency

So, how do we know where to draw the line to avoid these effects?

Caffeine: How Much Is Too Much?

Research shows that it is safe to consume up to 400mg of caffeine per day. So, if you stay within this limit, you should be safe.

However, as we have mentioned, everybody is different. Each of us has a slightly different tolerance to caffeine, so it’s important to determine your ideal amount so you can find your personal sweet spot.

Additionally, consuming caffeine after 2 pm is considered a big mistake. The last thing you want is your afternoon coffee disrupting your nighttime sleep. It takes a fair while for caffeine to exit your system, so be mindful of this if you’re considering a cup of coffee as an afternoon pick-me-up.

While 400mg is the advised recommendation, athletes are usually recommended higher doses to improve physical performance. Though, these recommendations are relative to bodyweight and should only be followed by those who are in tune with their personal tolerance.

Summary

Coffee is one of the most consumed beverages on the planet. While it has many benefits when consumed in moderation, it does have a dark side when too much is consumed.

Though, it is still unclear whether coffee has either a positive or negative impact on gut flora, as research has shown results on both sides.

It’s always a good idea to assess your personal tolerance to caffeine, as well as the effects it has on your body. This includes gut health.

As one of the most important determinants of your health, the gut is not to be overlooked!

Need a little help looking after your gut? Our top pick is Performance Lab Prebiotic, a 2-in-1 probiotic and fiber supplement helping to support digestive health, comfort, immunity, fat loss, and nutritional status!