Sip Your Way to a Happier Gut: Integrating Coffee and Tea for Better Digestion

Question: What are easy ways to integrate coffee or tea into a routine that supports better digestion?

For many, the day begins with the comforting aroma of coffee or the soothing warmth of tea. Beyond their role as morning rituals or afternoon pick-me-ups, these beloved beverages can be strategically integrated into a routine that actively supports better digestion. The key lies in understanding how preparation methods and ingredient choices can influence their impact on our gut [8].

The Humble Brew: Optimizing Your Coffee

Coffee, particularly espresso, is known for its crema – the frothy layer on top. This foam’s stability can be influenced by the coffee bean type and its lipid content [1]. While the volatile compounds contributing to coffee’s characteristic aromas and flavors are diverse [3], the presence of certain compounds, like chlorogenic acids found in coffee silverskin, has been explored for their potential impact on the gut during digestion [6]. For those seeking digestive benefits, considering the source and processing of coffee grounds can be a starting point.

Tea’s Gentle Touch: Harnessing Its Prebiotic Potential

Tea, in its myriad forms, offers a different avenue for digestive support. Certain teas, especially those treated with enzymes like β-glucosidase, have shown an ability to enhance bile acid binding when co-digested with high-fat meals in simulated digestive environments [7]. The complex polysaccharides within tea can interact with microbial enzymes and metabolic pathways in the gut, suggesting a role in modulating the gut microbiota [8]. This highlights the potential for tea to act as a prebiotic, feeding beneficial gut bacteria.

Smart Additions and Avoidances

When incorporating coffee or tea into a digestion-supporting routine, mindful additions are crucial. While the specific compounds in coffee and tea can interact with gut enzymes and microbiota [8], the impact of added ingredients should also be considered. For instance, high-fat meals can be co-digested with certain teas to potentially enhance bile acid binding [7]. Conversely, excessive amounts of sugar or artificial sweeteners might not be conducive to optimal gut health. Opting for natural sweeteners in moderation or enjoying beverages plain can be a simple yet effective strategy.

Strategic Consumption: Timing and Temperature

The way we consume our coffee and tea can also play a role. While specific process parameters like water temperature for brewing are important for quality attributes [6, 4], the timing of consumption relative to meals may also influence digestion. For example, black tea, which has distinct flavor compounds like thearubigins, can be enjoyed alongside meals [1]. Similarly, considering how coffee is prepared—whether through methods that influence its chemical composition [3, 6]—can be part of a personalized approach to digestive wellness.

In conclusion, transforming your daily coffee or tea into a digestive aid is an achievable goal. By paying attention to the type of beverage, the ingredients you add, and how you prepare and consume it, you can harness the inherent qualities of these drinks to foster a more balanced and comfortable digestive system. Small adjustments to your ritual can lead to significant improvements in gut well-being.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [4] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [5] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [6] — Marlene Machado, Iva Fernandes, Ana Fernandes, Liliana Espírito Santo, Cláudia Passos, Aroa Santamarina, Alejandra Cardelle-Cobas, Manuel A Coimbra, Maria B P P Oliveira, Helena Ferreira, Rita C Alves — Impact of In vitro Gastrointestinal Digestion on the Chemical Composition and Prebiotic Potential of Coffee Silverskin. — 2025-Sep-05 — https://pubmed.ncbi.nlm.nih.gov/40911156/ [7] — Kritmongkhon Kamonsuwan, Thanaporn Kaewpradup, Charoonsri Chusak, Suvimol Charoensiddhi, Scott Smid, Sirichai Adisakwattana — β-Glucosidase-pretreated black goji berry tea reduces glucose release and enhances bile acid binding co-digestion with high-fat meals in simulated digestion. — 2025-Apr-11 — https://pubmed.ncbi.nlm.nih.gov/40216905/ [8] — Zimo Zhao, Ruofan Chen, Ken Ng — Effects of Differently Processed Tea on the Gut Microbiota. — 2024-Aug-25 — https://pubmed.ncbi.nlm.nih.gov/39274868/