Savor Your Sips: Nurturing Your Gut While Enjoying Coffee and Tea

Question: What are some simple ways to support my gut health while still enjoying my daily coffee or tea?

For many, a morning coffee or afternoon tea is a cherished ritual. The good news is that with a few simple considerations, you can continue to enjoy these beverages while also supporting your gut health [8]. The journey to a healthier gut doesn’t necessitate giving up your favorite warm drinks; rather, it involves understanding how to optimize their consumption.

The Science of Fermentation and Coffee

The way coffee beans are processed can significantly impact their final composition and potential benefits. Research on coffee fermentation protocols has shown that aerobic and anaerobic treatments can positively influence the pH and acidity of the coffee, along with its volatile compound concentrations [2]. In contrast, CO₂ treatments were observed to have an inhibitory effect [2]. While specific protocols for home brewing aren’t detailed, this suggests that the inherent processing of coffee beans can be a factor in its interaction with the body.

Exploring Coffee Co-Products and Additions

Beyond the brewed beverage itself, exploring coffee co-products offers intriguing possibilities. Studies on coffee silverskin and cascara, for instance, have revealed differences in their water activity and pH levels, indicating varying stability [3]. While direct gut health benefits of these co-products require further investigation, their distinct properties suggest a range of applications. Furthermore, research has highlighted the role of polyphenols, fiber, and even caffeine in coffee’s interaction with the gut microbiota [8]. While caffeine itself can influence bowel habits [6], the presence of fiber within the coffee cherry pulp, for example, could offer prebiotic benefits. When adding ingredients to your coffee or tea, be mindful of sugar intake, as high sugar consumption from various sources has been linked to adverse health outcomes [7].

Brewing Techniques and Coffee Species

The nuances of coffee species can also play a role. While robusta coffee is often associated with a stable crema, the lipid content of arabica coffee can influence foam stability [1]. More broadly, the altitude at which coffee beans are grown can affect their flavor precursors and overall quality [4]. These factors contribute to the complex chemical makeup of coffee, which in turn interacts with our bodies. For tea enthusiasts, the diversity of compounds like thearubigins contributes to flavor profiles [1]. Though not explicitly detailed in the provided evidence, mindful brewing practices, such as controlling water temperature and brew ratio, are known to influence the extraction of beneficial compounds in both coffee and tea [3].

A Concluding Thought

Integrating gut-friendly practices into your daily coffee or tea routine is achievable through informed choices. By considering the processing of your coffee beans, being mindful of additions, and appreciating the complexity of different coffee species, you can continue to enjoy your beloved beverages while supporting a thriving gut microbiome. Future research may uncover even more ways to optimize these daily rituals for holistic 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] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [3] — 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/ [4] — Rongsuo Hu, Fei Xu, Xiao Chen, Qinrui Kuang, Xingyuan Xiao, Wenjiang Dong — The Growing Altitude Influences the Flavor Precursors, Sensory Characteristics and Cupping Quality of the Pu’er Coffee Bean. — 2024-Nov-28 — https://pubmed.ncbi.nlm.nih.gov/39682914/ [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] — Xiaoxian Yang, Haiyi Yan, Yan Chen, Rui Guo — Association Between Caffeine Intake and Bowel Habits and Inflammatory Bowel Disease: A Population-Based Study. — 2025 — https://pubmed.ncbi.nlm.nih.gov/40600201/ [7] — Anna Kaiser, Sylva M Schaefer, Inken Behrendt, Gerrit Eichner, Mathias Fasshauer — Association of sugar intake from different sources with incident depression in the prospective cohort of UK Biobank participants. — 2023-Mar — https://pubmed.ncbi.nlm.nih.gov/36205767/ [8] — Marcia Ribeiro, Livia Alvarenga, Ludmila F M F Cardozo, Julie A Kemp, Ligia S Lima, Jonatas S de Almeida, Viviane de O Leal, Peter Stenvinkel, Paul G Shiels, Denise Mafra — The magical smell and taste: Can coffee be good to patients with cardiometabolic disease? — 2024 — https://pubmed.ncbi.nlm.nih.gov/35930394/