Many people would suggest having coffee when guests arrive. It would be delightful to have a cup of coffee, and it‘s the daily routine of people to have coffee to overcome the morning sluggishness. Taking that coffee gives the energy to get refreshment instantly and can reduce the appetite. People prefer to have coffee as it heals headaches. The question arose in many hearts “Does coffee make you bloated?”. In this blog, we‘re going to discuss some of the facts about coffee’s benefits and side effects.
Why Does coffee make you bloated?
Firstly we all need to know, Does coffee make you bloated? As we all know, coffee is acetic and diuresis. It enhances digestion by triggering hydrochloric acid production in your stomach, diversifying gut bacteria, and getting rid of unwanted water in the body. It causes your overall health and can reduce bloating and water weight.
Drinking a cup of coffee won’t cause bloating. But if you experience having a delicate stomach, then that acidity is not the right option. Like tomatoes, citrus, chocolate—and your favorite Bloody Mary—coffee can irritate your digestive tract and cause irritation—namely, bloating.
- Coffee can cause you ulcers :
We all know ulcer is the enemy of coffee as coffee suppress the appetite and increase acid reflux, heartburn, and gastritis can lead to eroding of the mucosa lining of the stomach causing ulceration
Coffee can act as a moderate diuresis when you consume excessive caffeine. Since it is diuresis, it will reduce electrolyte and fluid level balance and dehydrate the body, and this will cause stomach bloating.
- Coffee can cause other gastrointestinal problems :
For some people, being sensitive to caffeine will lead to irritable bowel syndrome(IBS)since the stomach releases the gastrin hormone, and the small intestine synthesizes cholecystokinin. This hormone is responsible for bile and digestive enzymes, which is responsible for the initiation of digestion. Gastrin can induce gut movement. It causes the person to get diarrhea. Well, this does not happen to everyone and faces the consequences.
- Coffee can be the reason for acidity –
Coffee contains caffeine which generally makes you acid reflux. When you intake coffee, it activates the lower esophageal sphincter that takes coffee to the stomach. The acid in the stomach triggers more acid formation, further causing heartburn.
Coffee doesn’t cause bloating, but milk or fresh cream, when you intake it, will make your stomach bloat and generate gas and artificial sweeteners. Generally, it will lead to gassy. This will cause your stomach to upset and make you feel uncomfortable.
- Coffee can increase cortisol production –
When you intake coffee, it produces the hormone cortisol from the adrenal gland. It is a glucocorticoid —that plays a key role in stress response. Suddenly our bodies can’t recognize whether it is good or bad. Further, it causes the progression of blood sugar levels, causes heartbeats faster, turns into fat, most commonly stored in the stomach —and causes heavy bloating. Decreased digestion takes place.
- Coffee leads to constipation :
Overconsumption of caffeine triggers your digestive system muscles to contract more, leads to tightening stool, and results in constipation.
What are the methods to avoid bloating of the stomach?
We have a common idea for the reasons for getting stomach bloat. The reasons are
- Digestive problems
- Dietary issues
- Hormonal imbalance
- Food intolerance
- Excess swallow of air
Tips to avoid bloating
Many people may be fed up with bloating after trying to intake certain foods that contain a high quantity of non-digestible or poorly digestible sugary compounds. Such as insoluble fiber, alcohol, and sugar raffinose.
When you have such a type of dietary habits, the undigested fiber and sugar compounds will last for more than 4 -5 hours when bacteria take the chance to ferment them further, leading to gas production.
- Vegetables: cauliflower, Brussels sprouts, and cabbage
- Whole grains: wheat, oats, wheat germ, and wheat bran
- Parathas are any maida-related foods.
- Legumes: beans, peas, and baked beans
- Sugary products and sugar substitutes: artificial sweeteners, sugar-free chewing gums
- Drinks: carbonated beverages
- And these foods may lead to increased gas production. Not everyone will feel bloated after eating them.
Check for lactose intolerance –
Lactose is a sugar found in milk. Our body needs an essential enzyme called lactase to break down lactose. However, most people don’t synthesize much of the enzyme to further split lactose once they enter teenage. This condition is called lactose intolerance.
The trouble we go through at this stage is mainly the lactose entering your gut, providing more fluids in more water to enter the colon, thereby getting fermented by bacteria and releasing gas. Production to symptoms like bloating, stomach pain, increased farting, and belching
Decreasing your dairy intake may eliminate bloating symptoms if you doubt lactose intolerance. However, to consult the doctor and discuss dietary plans.
Enhances regular bowel movements –
Constipation affects about 14% of people worldwide, causing symptoms like infrequent bowel movements, excessive straining, hard stools, and bloating.
- Increased intake of whole grains, vegetables, and fruits – daily intake of nuts must be 18-30 gms of soluble and insoluble fiber.
- Daily inculcate the habit of physical exercise, i.e., walking and basic warmup exercise.
- The increased amount of fluid intake, i.e.,1-2 liters/day
Improve the reduction of the FODMAP diet –
Irritable bowel syndrome (IBS) is a common digestive condition characterized by symptoms like abdominal pain, discomfort, diarrhea, and constipation. Approximately 60-65% suffer from bloating.
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) may decrease bloating and other symptoms in people with IBS.
Not only are FODMAPs badly digested and fermented by bacteria in your colon, and they cause more water to stay in your bowels.
Foods high in FODMAPs include
- Grains: wheat and rye
- Dairy: milk, custard, cream cheeses
- Fruit: watermelon, apples, stone fruits, grapefruit, pears, mangoes, fruit juice, and dried fruits
- Vegetables: onions, garlic, leeks, asparagus, peas, mushrooms, cauliflower, sugar snap peas.
Avoid taking salty foods, high-fat content foods –
A major part of food intake may expand your stomach and lead to the merging of gasses and solids along your gut. High quantity of salt intake leads to feelings of discomfort, fullness, and bloating. When foods contain indigestible fibers or poorly digestible carbs, the more in your colon, the more gas production will occur.
Don’t try with rapid weight gain –
- When building up muscles, it will constrain your bowel due to repeated tension in the muscles causing bloating.
Don’t swallow too much air –
- Avoid fast-eating foods
- Avoid taking carbonated beverages.
We adapt to a sedentary lifestyle since our profession evolved in this stage, so we must follow our good food habits and exercise, and avoid taking junk foods, late night foods which results in bloating that will make our body healthy.
Does coffee make you bloated?
Not everyone experiences this type of problem when they drink coffee. Overconsumption of coffee leads to spasms, thereby resulting in bloating.
What are the foods restricted for bloating?
Artificial sweeteners, carbonated beverages, insoluble fibers, high salty foods, skipping breakfast, and avoiding eating junk foods.
What are the tips for following a healthy lifestyle?
Regular intake of nutritious food, regular exercise, and regular intervals of food