HOW DOES MORNING COFFEE AFFECT GUT HEALTH?

MSc, MD Le Thi Minh Tam - Lecturer in the Department of Nutrition at Phan Chau Trinh University

Coffee is not just a morning habit to wake you up; it also brings surprising benefits to gut health. Did you know that each cup of coffee not only makes you more alert but also enhances your gut microbiota and contributes to better metabolic health? A recent study involving over 22,000 participants across five groups explored the effects of coffee on gut microbiota using 16S RNA sequencing, highlighting coffee's unexpected role in shaping microbial diversity and producing metabolites. These findings pave the way for future personalized nutritional strategies.

Positive Effects of Coffee on Gut Health:

 Boosting Beneficial Microorganisms 

Drinking coffee can increase Lawsonibacter asaccharolyticus – a bacterial species known to improve metabolic health. 

 Benefits of Polyphenols and Quinic Acid 

Chlorogenic acid, a polyphenol found in coffee, is considered a key factor in supporting gut microbiota and promoting the growth of L. asaccharolyticus. Upon metabolism, chlorogenic acid produces caffeic acid and quinic acid. These compounds stimulate the growth of beneficial microorganisms such as Bifidobacterium animalis, Bifidobacterium lactis, and Escherichia coli. 

People with higher levels of quinic acid in their blood tend to have greater levels of L. asaccharolyticus, suggesting that chlorogenic acid plays an important role in fostering the growth of this species. 

Additionally, polyphenols and quinic acid possess anti-inflammatory and antioxidant properties, helping to protect the gut from harmful agents and improving overall health. 

Consumption Levels 

Research has shown that consuming 1–3 cups of coffee daily (20–600g/day) or more than 3 cups (>600g/day) provides similar effects on gut microbiota. 

Notes of Caution 

From a digestive perspective, coffee stimulates bowel movements and may encourage defecation. Therefore, individuals with diarrhea, irritable bowel syndrome (IBS), or other bowel movement issues should limit or avoid coffee consumption. 

References: 1. Manghi, P., Bhosle, A., Wang, K. et al. Coffee consumption is associated with intestinal Lawsonibacter asaccharolyticus abundance and prevalence across multiple cohorts. Nat Microbiol 9, 3120–3134 (2024). https://doi.org/10.1038/s41564-024-01858-9.

2. Tajik, N., Tajik, M., Mack, I. et al. The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature. Eur J Nutr 56, 2215–2244 (2017) . https://doi.org/10.1007/s00394-017-1379-1.