Are you also someone who craves the aroma of a cup of coffee as soon as you wake up in the morning? Or do you also have a habit of drinking coffee to relieve fatigue and sleepiness during the day's work? Coffee is a very popular drink among us in Sri Lanka. But we hear different stories about whether coffee is good or bad for the body, don't we? Some say that coffee is not good, others say that it is beneficial for health. Today we are going to talk about a very surprising fact discovered by the latest medical research, which will make you, the coffee drinker, very happy. That is, how the coffee we drink affects the health of our intestines.
Why are you looking for this coffee so much?
To understand this story, we first need to learn about the little world inside our intestines. We call this the gut microbiome . Simply put, our intestines are home to millions of beneficial microbes, including bacteria, fungi, and viruses. The balance of these microbes is crucial to our health.
Imagine what happens when these microbes become out of balance. We call it Dysbiosis . This condition can lead to various inflammations in the body, obesity, some types of cancer, and many other diseases.
So, scientists have been looking for a long time at how the foods we eat affect these gut microbes. One thing they found in those studies was that coffee was one of the drinks that had the greatest impact on the activity of these microbes. Previous studies had also found that drinking coffee reduced the risk of heart disease, diabetes, and some types of cancer. All of this led researchers to start looking deeper into the relationship between coffee and gut health.
What the latest research reveals
A large number of people from the US and the UK participated in this research. Their dietary habits and gut microbiome DNA samples were taken and analyzed. These people were divided into three groups:
1. Non-coffee drinkers: (those who drink less than 3 cups per month)
2. Regular coffee drinkers: (those who drink between 3 cups per month and 3 cups per day)
3. Heavy coffee drinkers: (those who drink more than 3 cups a day)
The results were truly surprising. The researchers found that regular and heavy coffee drinkers had significantly more beneficial bacteria in their guts than non-coffee drinkers . Among these, a species of bacteria called Lawsonibacter asaccharolyticus was found to be eight times more abundant.
This is not just an observation. Researchers have added coffee to a culture of this bacteria in the lab. And it was clear that coffee accelerated the growth of this bacteria.
Is caffeine the cause of this?
Many people think that caffeine is the cause of all the good and bad things in coffee. But this study found that this benefit is not due to caffeine alone. Because the results were the same for those who drank decaffeinated coffee.
So what is the reason for this? The reason is that coffee beans are rich in chemical compounds called polyphenols . These have powerful antioxidant and anti-inflammatory properties. Most importantly, these polyphenols are the best food (prebiotic) for the good bacteria in our intestines. So when we drink coffee, these polyphenols go to the intestines and feed the good bacteria and help them grow.
This research also suggests that this benefit is the same whether you drink a cappuccino with milk and sugar, or a latte. However, nutritionists say that drinking black coffee without sugar and milk is the healthiest.
So is it okay to drink as much coffee as you want?
Absolutely not. Like anything, drinking too much coffee is not good. Generally, it is said that drinking three to four cups of coffee a day is beneficial for a healthy adult. However, everyone's body is different. You need to be aware of what happens to you when you drink coffee.
The most important thing is to say, "We are all an individual experiment." That is, what works for one person may not work for another. It is very important to listen to the signals your body gives you.
The table below lists some of the possible negative effects of drinking too much coffee. If you have any of these symptoms, you may want to reconsider the amount of coffee you drink.
| Adverse effect | Description |
|---|---|
| Increased heart rate | Feeling of chest tightness or increased heart rate. |
| High blood pressure | Blood pressure may temporarily increase. People who already have high blood pressure should be careful. |
| Sleep disturbance | Insomnia or poor sleep quality, especially from drinking coffee in the evening. |
| Restlessness and tremors | You may feel a sense of weakness and trembling in your hands. |
| Anxiety | Feelings of anxiety and restlessness may increase. |
| Stomach discomfort | Stomach upset, nausea, or stomach cramps may occur. |
Also, remember that coffee is a diuretic, so if you drink coffee, you should also drink enough water throughout the day.
What should I do then?
If you don't have a chronic condition like high blood pressure, and you're healthy, there's no problem drinking two to three cups of coffee a day. It can benefit your overall health, including your gut health.
However, if you have any medical condition, are pregnant, or are breastfeeding, be sure to talk to your doctor before adding coffee to your diet or changing the amount you currently drink. He or she will provide the most appropriate advice based on your health condition.
Take-Home Message
- Recent research has shown that drinking coffee in moderation helps the growth of beneficial bacteria (gut microbiome) that live in your intestines.
- The main reason for this health benefit is not the caffeine in coffee, but the powerful antioxidants called polyphenols.
- Drinking 2-4 cups of coffee per day can generally be safe and beneficial for a healthy adult.
- If you experience discomfort such as jitters, chest tightness, or insomnia after drinking coffee, listen to your body and reduce the amount you drink.
- If you have any chronic medical conditions, always consult your doctor before changing your eating habits.
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