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Our Senior Nutritionist Heather Leeson was on RTE radio 1 last week talking about safe caffeine intake. But did you know that this habit might be triggering digestive symptoms including heartburn and loose stools? Drinking caffeine can trigger reflux and other IBS symptoms
How caffeine affects digestion
Caffeine’s stimulant effect can increase activity in the digestive tract, leading to loose or urgent stools or cramping in some people. It can also irritate the gut lining, worsening symptoms of heartburn or reflux. On top of that, caffeine’s stimulant effect can increase anxiety, which in turn can be a trigger for IBS symptoms.
It’s not just coffee…
Both black and green tea also contain caffeine, about half of the amount found in caffeine. Energy drinks like Monster and Red Bull can include high levels of caffeine and other stimulants like panax ginseng and guarana. These can also cause bloating and other symptoms and should be avoided. Some very sensitive patients even find that the caffeine content in dark chocolate can trigger discomfort.
How much is too much?
Caffeine tolerance varies widely, depending on factors including whether you are a fast or slow metaboliser of caffeine (determined by your genetics) and whether you drink it on an empty stomach. Caffeine content in a cup of coffee also varies hugely, ranging from about 80mg in a cup at home to more than 250mg in some large coffees bought out.
What to do
We recommend a maximum of two or three cups per day and much less if you are sensitive to caffeine or have bloating, loose stools or heartburn. Avoid drinking caffeine on an empty stomach and reduce your intake gradually to avoid withdrawal symptoms. Yes, they are real!
Don’t put up with IBS. Get to the root cause of your digestive issues
If you are experiencing digestive issues that continues for longer than a few weeks, you should follow these up. If you are diagnosed with IBS, be aware that this is simply a diagnosis of exclusion. This just means that serious issues like inflammatory bowel disease have been ruled out. IBS symptoms can be caused by many different factors including bacterial imbalance, small intestinal bacterial overgrowth (SIBO), low levels of digestive enzymes, parasitic infection….. Knowing the underlying cause of your digestive symptoms can help to find long term resolution.
If you want to get to the bottom of persistent digestive issues, get in touch with us to find out more about our functional medicine tests or book an appointment with one of our nutrition team.
