Is it bad to drink coffee on an empty stomach?

For many of us, coffee is an integral part of our daily ritual and often the first thing we put on our lips in the morning. But some research suggests that drinking a cup of java on an empty stomach (defined as two hours before or after eating, according to the National Institutes of Health) is not the best idea.

If you’re making a pot the moment your eyes open in the morning, grab a sip when the late afternoon seizure hits, or switch to intermittent fasting with nothing but rocket fuel – we’ve got you covered. .

Here is the latest information on how it can affect your health, plus some smart tips to mitigate side effects.

A small study from June 2020 in theBritish Journal of Nutritionfound that drinking black coffee on an empty stomach in the morning significantly resulted in blood sugar control.

The ability to regulate blood sugar lowers your risk for metabolic diseases like diabetes and heart disease. People who ate breakfast ahead of time did not experience an increase in blood sugar.

First, a little digestion 101: when you take a bite of a bagel or a sip of water, a valve called the lower esophageal sphincter opens to allow food or drink to flow out. from your esophagus into your stomach. Once it enters your belly, the valve closes.

But according to the American Society for Gastrointestinal Endoscopy, coffee relaxes the lower esophageal sphincter. The valve may not close completely, allowing stomach acid to seep into your esophagus, a condition called acid reflux. The most common symptom of acid reflux is heartburn, which can look like a sharp pain in the chest.

And that’s not all: “Coffee also increases the risk of heartburn because it can stimulate acidity in the stomach,” says Marvin Singh, MD, director of integrative gastroenterology at the Susan Samueli Integrative. UC Irvine Health Institute, Assistant Clinical Professor of Family Medicine. and public health at UC San Diego and founder of Precisione Clinic.

Example: in a study from September 2020 inClinical gastroenterology and hepatology, Participants who replaced two servings of coffee per day with two servings of water had a reduced risk of acid reflux.

“Although digestive enzymes and gastric juices are released, no matter what you consume, foods or drinks that are acidic in nature – like coffee – can be a gastric irritant, leading to increased acidity in the stomach. “says Dr Singh. A study from October 2018 inNaturefound that the average pH of coffee is between 4.85 and 5.13 (anything below 7 is considered acidic).

As a result, drinking coffee without food gives you very high acidity, turning your stomach into what Dr Singh calls a “bowl of stomach acids”.

The good news: “Eating alkaline foods with your coffee helps reduce the level of total acidity,” says Dr. Singh. So prepare yourself a plate of eggs, avocado toast or oatmeal.

Or switch to green tea, which has a pH of 7 to 10. “It may be less irritating to your stomach,” says Dr. Singh.

Additionally, he points out that acid reflux can be a reaction to toxins or mold in your coffee – an effect that could be magnified if your stomach is empty when you drink. “Try an organic, clean coffee, such as Purity Coffee, and see if your heartburn improves,” says Dr Singh.

If coffee is giving you acid reflux, don’t ignore it. “Long-term chronic acid reflux could lead to esophagitis, inflammation of the esophagus,” says Dr Singh. Untreated esophagitis could potentially damage the lining of your esophagus, increasing your risk for esophageal cancer.

According to the Harvard TH Chan School of Public Health, caffeine is absorbed quickly in the body – an average of 45 minutes – and peaks in the bloodstream 15 minutes to two hours after consumption. You’ll feel the effects faster if you haven’t eaten, and the buzz will go off slower if you’ve eaten before, especially if you’ve had a high-fiber meal.

Whether you feel anxious and nervous or pleasantly alert after swallowing this Americano depends largely on your genes, but eating habits also play a role. A March 2018 report byCoffee & Healthhave found that genetic variations determine how your body processes caffeine. Some people metabolize it quickly and it has a slight effect on them. Others slowly break down caffeine, so the effects are more pronounced and long-lasting.

If you’re a fast metabolizer, drinking a cup of coffee is unlikely to make you nervous, even if it’s been hours since your last meal.

As for those who digest caffeine like a snail? At first, you’re more prone to nervousness after coffee, whether or not you’ve eaten recently. And if you tend to be restless, drinking java with nada in your stomach tends to amplify this effect, says Dr Singh.

While snacking can help ease your nervousness, you can opt for a lower dose of caffeine. “Drink half coffee, where you mix half decaffeinated coffee and half regular coffee,” suggests Dr. Singh.

And don’t pat your mug. “Drink a cup of coffee for a full hour in order to micro-dose the amount of caffeine you are getting,” says Dr Singh.

Finally, limit your total caffeine intake. “The rule of thumb for people who get nervous is a maximum of 200 mg per day,” says Dr. Singh. That’s about two 8-ounce cups of homemade coffee, according to the Mayo Clinic, or a full-size roast coffee from Starbucks.

Intermittent fasting (IF) – where you limit how long you eat – is associated with many health benefits, from weight loss to lowering blood pressure. You can still drink calorie-free drinks like black coffee during the food-free hours.

If you are an SI follower, you might be wondering by now whether you should skip your caffeine fix between meals. “It’s a personal decision,” says Dr Singh. “If you feel good when you have coffee on an empty stomach, then there is nothing to worry about.”

On the other hand, if it hurts your stomach or makes you shake, then give it a shot of organic coffee, green tea, or half a coffee. Or spread out your coffee intake by feeding just one serving all morning.

Whatever you choose, don’t forget to drink plenty of H2O along the way. Not only is caffeine a diuretic, but about 20 percent of the water you need comes from food, according to the Academy of Nutrition and Dietetics. So if you are IF, you may already be low on fluids. Try alternating sips of coffee and water.

Order your latte in the late morning, shortly after breakfast. If you drink it before you have food in your stomach, you may experience all of the symptoms mentioned above: high blood sugar, heartburn, acid reflux, and nervousness.

Plus, your cortisol levels peak around 7 a.m., according to University of Michigan Medicine. Cortisol is a hormone that gives you an energy boost, so unless you’re getting sleep deprived, you should already be feeling relatively high in the early morning hours. You will get the most bang for your buck if you hold back on the caffeine for a few hours after the cortisol has started to drop.

On the other hand, you should avoid coffee after around 2pm. “Taking it in the late afternoon or evening could interfere with sleep,” says Dr Singh.

A study from November 2013 in theJournal of Clinical Sleep Medicinefound that consuming 400 milligrams of caffeine (about four cups of house beer or a medium roast Venti at Starbucks) six hours before bed reduced sleep time by more than an hour.

In the best of all possible worlds, you would stick to Java with a meal. But what if you sip it solo and feel good? You are probably in the clear.

“If you don’t have any symptoms, then I’d say you’re okay,” says Dr Singh. “But if you think it’s causing a problem, then I’d pay attention to it. Your body is the best doctor.”