I can't stand the stomach, but I can't quit the coffee addiction, and these methods can save you.

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Coffee is a popular drink all over the world, and it also has certain health benefits to the human body. It contains antioxidants and may be a major source of polyphenols in many diets, and it has been shown to reduce the risk of type 2 diabetes, Alzheimer's and Parkinson's disease. In addition, drinking coffee can help you concentrate (this may be the main reason why people drink it! ) and improve the efficiency of exercise.

If you are a coffee lover, you may not care much about the effects of coffee on your body. But if you have an intolerable stomach, you will love and hate coffee.

Why does coffee irritate your stomach and intestines?

Even in healthy people, coffee sometimes exacerbates heartburn, acid reflux and stomachache. This is because coffee beans contain natural acid, which can be increased by roasting and cooking. Although your stomach can handle some of it, too much acid can be a problem, especially if it flows back into the esophagus.

Coffee also relaxes the muscles of the lower esophageal sphincter (LES), separating the stomach from the esophagus. If this happens, gastric juice containing hydrochloric acid can splash into the esophagus, causing typical symptoms of acid reflux and heartburn, accompanied by chest pain, cough and even a sore throat. Coffee can also cause diarrhea because caffeine stimulates gastrointestinal muscle contractions and spasms, pushing the contents of the large intestine.

For people with intestinal diseases such as irritable bowel syndrome (IBS), Crohn's disease or ulcerative colitis, the acidity of coffee can be particularly problematic, causing sudden seizures and uncomfortable symptoms such as spasms and diarrhea.

How to reduce the irritation of coffee?

Of course, all the information I listed above raises a question: if it causes gastrointestinal discomfort, should you avoid drinking coffee? The answer is: it may depend on the specific circumstances of the individual. Many experts suggest that if you have the gastrointestinal diseases I just mentioned (IBS, Crohn's disease, ulcerative colitis), you should avoid drinking coffee.

However, for most healthy people, there are some simple ways to make your coffee more body-friendly, thereby minimizing these problems. Here, I share eight of my favorite tips that can help you avoid side effects and enjoy coffee more comfortably.

1. Looking for low-acid coffee beans

Coffee beans contain natural acid, and heating during baking and cooking causes it to react to produce more acid. Coffee grown in low-altitude areas such as Brazil, Mexico, Peru, Venezuela, Guatemala, Sumatra and Indonesia tends to be low in acid. When buying coffee beans, you can read the label and look for varieties labeled "low acid". Coffee beans can also be treated with steam or solvent to reduce acidity, so when looking for coffee beans, you need to pay attention to whether they are naturally low in acid and not chemically treated.

Surprisingly, the longer coffee beans are roasted, the less acidic they become. Compounds developed in coffee with roasted N-methylpyridine (NMP) prevent stomach cells from producing hydrochloric acid. This makes deep-roasted coffee beans less acidic. If you have heartburn or reflux, this may be a better choice. However, deep-baked beans have a strong flavor and contain other compounds that may cause stomach acid production. So you need to try a few more to find one that suits your stomach better.

In addition, if you brew coffee with alkaline water, it can also reduce the acidity of coffee.

two。 Try semi-decaf coffee

Coffee contains several ingredients that may cause digestive irritation, and caffeine happens to be one of them because it increases the production of stomach acid. While this is important for optimal digestion and maintenance of a sterile environment that prevents pathogens, acid is a problem for people with LES muscle relaxation. In this case, it is recommended to try decaffeinated coffee to see if it is acceptable. But it is important to know that decaf coffee actually still contains trace amounts of caffeine.

If you can't accept decaf, try a blend of regular and decaffeinated beans. In the same amount, lightly roasted coffee beans contain more caffeine, so choosing less roasted coffee may help reduce your risk of gastrointestinal problems. Keep in mind, however, that some people will suffer from gastrointestinal irritation even if they drink decaffeinated coffee, so be careful not to drink too much coffee.

3. Try cold coffee

Iced coffee is generally 65% less acidic than hot coffee. Because cold extract extracts fewer acid and bitter compounds from coffee beans, this makes coffee more acceptable to our intestines and stomach. Of course, being cold doesn't mean you have to drink cold coffee. You can reheat iced coffee in a small pot or microwave.

The way to make cold-extracted coffee is to put low-acidity, coarse ground coffee beans in a container with cold or normal water, cover and shake well. Let it soak in the refrigerator for at least 12 hours, 48 hours at the most. Shake it in the meantime to ensure its integration. Because the water is cold, this method takes more time to extract flavor from coffee beans. After soaking, use flannel, filter paper or fine sieve to filter coffee powder. Because the concentration is relatively high, hot water, milk or skim milk can be added to it. For convenience, make a certain amount of iced coffee in advance and store it in the refrigerator for two weeks.

4. Add eggshell to coffee grounds

Alkali can neutralize acid, and eggshells made of calcium carbonate are alkaline. Added to the ground coffee powder, the eggshell absorbs and neutralizes acids and other bitter compounds that may irritate the intestines and stomach. Break an egg and wash the shell thoroughly. Divide it into small pieces but not too small. Then mix it with the coffee powder and put it in a coffee maker or French kettle. Usually, four cups are served with an eggshell.

5. No sugar and artificial sweetener

Sugar provides nutrients for harmful intestinal microbes. If you have an imbalance in intestinal flora, or if you have too many harmful microbes, sugary coffee drinks may make the imbalance worse. And artificial sweeteners won't get any better. Xylitol, erythritol, mannitol and other sugar alcohols ending in "- ol" cannot be digested, but are fermented by intestinal bacteria. As a result, the gas they produce can dilate the intestines and inhale water, causing stomachache, cramps, abdominal distension or diarrhea. Sucralose is another artificial sweetener that disrupts the balance of natural pH in the gut and may lead to overgrowth of yeast.

At this time, you need to change your coffee drinking habits, with or without sugar as much as possible. If this sounds like a daunting task, you can try to reduce it a little bit every day and see how much sugar you can accept after a period of time. Overall, if you drink only one cup of coffee a day and add only one teaspoon of sugar, but if you drink coffee multiple times a day, add a few teaspoons of sugar to each cup or buy sugary coffee drinks regularly, you need to consciously reduce your consumption.

6. Use dairy substitutes

Sometimes you feel upset after drinking coffee because of the dairy products rather than coffee. Therefore, if you suspect that you are lactose intolerant, drink lactose-free milk or fat-free milk instead. If you have dairy allergies, you need to avoid dairy products completely and try dairy substitutes, such as coconut milk, almond milk, oatmeal milk, etc. People who are allergic to dairy products also tend to be allergic to soybeans, so soy milk is usually not recommended as a substitute.

If dairy substitutes are used, it is important to note that these substitutes may contain gum, which helps to keep the liquid emulsified so that it does not separate. Gums are natural dietary fiber ingredients, but they can be fermented by intestinal bacteria and cause stomachache, abdominal distension, spasms, diarrhea or constipation in some people. However, there are some nut milk that does not contain the above-mentioned ingredients and sweeteners.

7. Add hydrolyzed collagen

Hydrolyzed collagen or collagen peptides contain amino acids such as glutamine and glycine, which help strengthen the immune system, repair the lining of the gut, and help detoxify. This kind of powder can be dissolved in hot or cold liquids. In the body, they are easier to absorb than intact proteins. It is usually recommended to add one tablespoon of tasteless collagen peptide for every 8 ounces of coffee. If coffee causes digestive problems, collagen may not relieve them, but if you don't feel uncomfortable drinking coffee, then incorporating these nutrients into your diet can be a good way of life.

8. Try chicory coffee

If the above knowledge still doesn't work for you, consider chicory coffee. Chicory belongs to a flowering plant in the dandelion family. The dried chicory root is roasted and ground into powder to make a drink close to coffee.

The root of chicory contains inulin, a probiotic fiber that helps nourish bacteria in the gut. If you have a healthy and balanced flora, the fiber in chicory will provide nutrients to your intestines and promote bacterial diversity. However, if you have abdominal distension, hiccups, stomachache, gas, diarrhea or constipation, chicory may aggravate your symptoms. If this is the case, consult a digestive health dietitian who can help you choose the best food and drink.

Translated from mgbhealth

The picture is from the Internet.