How drinking coffee can change your gut microbiome: A new study sheds light

Coffee, the much-loved morning beverage, is one of the foods that has been considered both healthy and unhealthy for the well-being. Perhaps, it’s one of the foods that works well in moderation, but harms in excess. Some studies also warn insomniacs or those with certain neurological issues to be wary of coffee consumption as it can exacerbate symptoms. However, coffee with its many antioxidants, various phenolic compounds, and other essential nutrients, can prove beneficial to your overall health including a significant impact on your gut health. Coffee is rich in bioactive compounds like caffeine, polyphenols, and dietary fibre.
A new study published in the Journal of Nature Microbiology has found that coffee helps in supporting the gut microbiome. The research says that people who regularly consume coffee have higher levels of microbe because of the Lawsonibacter asaccharolyticus that gives them the ability to support the heart and brain.

Study author and professor Nicolo Segata of the Occupational Metagenomics at the University of Trento said that the single food having the biggest impact on the composition of the gut microbiome was—by far— coffee.
The study looked at 23,115 participants from the United States and the United Kingdom and they had their gut flora analyzed via metagenomics, a technique that can glean insights into gut microbiome composition based on sequencing the genetic content of stool samples.

Coffee stimulates the production of hydrochloric acid which aids in digestion and it also helps in promoting bowel movements causing less strain in your colon by relieving constipation. Because of the dietary fiber in coffee, it acts as a prebiotic and they feed on gut bacteria like Bifidobacteria and Lactobacilli.

The Polyphenols in coffee act as a barrier by promoting only the good bacteria and do not let harmful pathogens affect the human body.

Coffee is rich in antioxidants like chlorogenic acid which protects the gut lining from inflammatory conditions like Crohn’s disease. It also lowers the pH level of the stomach and helps in reducing the acid reflux of gastritis. However, if the pH level is not balanced in the diet, it can cause acid reflux.

Excessive coffee consumption irritates the gut lining causing it to not work on the body’s bacteria and the imbalance in the gut bacteria will either lead to bloating or upset stomach. It is important to drink coffee in moderation and not more than 3 cups of coffee should be consumed in a day to avoid overstimulation.
Also, consuming coffee with meals can reduce its cause of creating stomach irritation.
Apart from coffee, other lifestyle factors impact gut health like sleep, less stress, a pollution-free environment, and less intake of alcohol, smoking, and regular exercise.