You love the rich warmth of a morning cup of coffee (and the jolt of energy it provides), but your digestive system doesn’t. Sometimes coffee can trigger stomach issues like heartburn and cramps. But there are a few ways to tweak your coffee to help prevent that post-cup pain.
Here we explain the potential reasons coffee can make your stomach hurt and give tips to help you treat or prevent the side effects.
Why You Might Get Stomach Pain After Drinking Coffee
There are a few reasons why your stomach might rebel against your favorite brew, such as coffee’s natural acidity and the way caffeine affects your digestive system.
1. You’re Sensitive to Caffeine
Caffeine is a stimulant that naturally occurs in coffee beans, and it’s responsible for that burst of energy you get after a cup of joe. But it may also be to blame for the sharp pain in your stomach after drinking coffee.
Caffeine affects everyone differently based on factors like your body size and diet. And some people are just more sensitive to coffee than others, which can exacerbate the brew’s effects, including those GI issues.
“Some people feel jittery or nervous after drinking caffeinated beverages, or they might get an upset stomach or a night of interrupted sleep,” says Bonnie Taub-Dix, RDN, dietitian and author of Read It Before You Eat It — Taking You From Label to Table. “Not everyone gets these symptoms, so you have to know yourself and your particular level of tolerance.”
If you suspect you’re sensitive to caffeine, cap your intake to less than 300 milligrams (mg) of caffeine per day (that’s about three cups of brewed coffee). Consider aiming for a lower daily dose to help avoid side effects.
2. It’s Acidic
While caffeine often gets the blame, it’s not the only culprit behind coffee-related stomach discomfort. Coffee also contains a variety of acids that may stimulate stomach acid production and the potential for abdominal pain.
This may be particularly true if you have an underlying condition. “If you have reflux or GERD, your symptoms would most likely worsen by drinking coffee or other caffeinated beverages,” Taub-Dix says.
3. Additives Can Lead to an Upset Stomach
Though coffee can cause stomach pain, sometimes the coffee itself isn’t the culprit. Adding cream, milk, sugar, or other additives may be why your stomach hurts when you drink coffee.
For example, if you’re lactose intolerant, drinking a creamy cup of coffee can trigger intestinal cramps. It can also lead to symptoms like diarrhea, bloating, and gas.
Similarly, some people may have an intolerance to the sugars in some coffee add-ins.
Fructose, for example, is found in sweeteners like honey, high-fructose corn syrup, agave syrup, and certain sugars. And if your body can’t process this type of sugar, it might lead to stomach side effects after drinking coffee.
4. You Have Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a common gastrointestinal disease. IBS causes symptoms like abdominal pain, cramping, and bloating. And coffee is often a trigger for IBS, making symptoms worse.
Tips to Avoid Stomach Pain From Coffee
Now that you know the potential reasons why coffee makes your stomach hurt, here’s what you can do about it to help.
1. Stick to Dark Roasts
If brewed coffee makes your stomach hurt, try switching to a dark roast or espresso. A dark-roast coffee blend doesn’t stimulate as much gastric acid secretion compared with medium roasts.
Research compared the levels of specific acids and compounds between dark- and medium-roast coffees and found that dark roasts had lower levels of certain acids. This resulted in a lower stimulation of gastric acid secretion, which may be why dark roasts are less irritating to your gut.
2. Avoid Additives
If you notice that sugary or creamy coffee drinks regularly cause stomach upset, it may be best to steer clear of those additives. Try monitoring your symptoms after drinking your coffee black. If you need a bit of creamer, go for lactose-free milk or a plant-based option with minimal ingredients.
3. Don’t Drink It on an Empty Stomach
Drinking coffee on an empty stomach might cause issues like nausea. “For some people, coffee is tolerated better when paired with food instead of having it on an empty stomach (like first thing in the morning),” Taub-Dix says. So try drinking your cold brew along with breakfast rather than before it.
4. Try Other Sources of Caffeine
If you still crave the energizing effects of caffeine but want to avoid discomfort after coffee, try drinking other sources of caffeine, such as green or black tea.
You can also try a less acidic roast or decaf. “Some people find that drinking decaffeinated beverages is helpful to prevent gastrointestinal disturbances, but even decaf coffee could cause them to not feel well.” Taub-Dix says. That’s because decaf coffee can still contain acids that contribute to gastric discomfort. Try experimenting with different sources of caffeine to see which one upsets your stomach the least.
The Takeaway
Coffee-induced stomach pain can result from several factors, including caffeine sensitivity, the brew’s natural acidity, additives, or underlying digestive conditions like IBS.
Try switching to darker roasts, avoiding creamy or sugary additives, and drinking coffee with food rather than on an empty stomach to help minimize discomfort.
Consider alternative caffeine sources like green or black tea, or experiment with less acidic coffee varieties to find what works best for your digestive system.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.
Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.
Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.
A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.
