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Skip breakfast if you want, but stepping out of the house without your morning cup of coffee, no matter how late you are, is unimaginable, right? You've probably ignored comments about coffee being addictive and bad for your health. After all, its strong brew and rich aroma are enough to wake your senses and prepare you for the day. But it's time to take a closer look and see how it might affect the beneficial bacteria in your gut.
Probiotics have become a buzzword for health and dieting. So, it’s natural for you to wonder whether drinking coffee can harm these friendly gut workers. This blog answers your question, ‘Can I take probiotics with coffee,’ studies their interaction, and gives practical tips on how to consume them effectively. Let's start by refreshing your memory about probiotics and their myriad benefits!
Probiotics and their benefits
Probiotics are beneficial microorganisms living in your gut, working tirelessly to keep you healthy. Even though they're natural residents, factors like diet, lifestyle, and diseases can easily throw their numbers off balance. This imbalance can lead to various health problems. But the good news is, you can replenish your gut's friendly bacteria through probiotic supplements and foods. Let's explore the incredible benefits of these tiny warriors:
- Healthy competition: Probiotics inhibit the growth of harmful bacteria. By competing for nutrients and attachment sites, producing antimicrobial substances, and promoting colonisation resistance, they help maintain a healthy gut microbiota and protect against pathogenic invaders.
- Digestive health: Probiotics help break down food, making it easier for your body to absorb essential nutrients. They also help regulate bowel movements, alleviate constipation and diarrhoea, and reduce bloating and gas.
- Immune system: Probiotics enhance immune function by interacting with immune cells and balancing T helper cell levels. They reduce inflammation and improve the body's response to allergens and harmful microbes.
The benefits of probiotics extend beyond gut health, impacting mood and even supporting skin, urinary, vaginal, and oral health. But does taking probiotics with coffee improve or impair your gut? Knowing the compounds in coffee might help you figure that out!
Understanding the components of coffee
Brewing a perfect cup of coffee is easy—just boil milk, add sugar and coffee powder, stir, and enjoy. But have you ever stopped to think about what's actually in your mug? Coffee is more than just a caffeine fix. It's a complex blend of compounds that give it its unique flavour and effects. The following are the most important components present in your coffee:
- Caffeine: When you’re sleepy but have pending work to complete, what do you reach out for? Wouldn’t a cup of coffee wake you from drowsiness? Known as the energy booster, caffeine helps keep you awake by blocking adenosine receptors, which normally help you relax and wind down. It increases your alertness, influences your adrenaline levels, and gives you that extra pep in your step.
- Chlorogenic acids: Do you know where coffee gets its bitter taste? Chlorogenic acids are responsible for it. These acids are especially noted for regulating glucose metabolism, serving as natural blood sugar regulators. They also offer chemopreventive, anticarcinogenic, and antithrombotic benefits.
- Diterpenes: Though these natural compounds have a bad rep for increasing your cholesterol levels, they also have a beneficial side. Cafestol and kahweol are the two most notable diterpenes that help strengthen your body's defences against oxidative stress, which is crucial for maintaining healthy cells.
- Melanoidins: Does the smell of the roasting of coffee beans tempt you? If so, we give you yet another reason to fall in love with coffee. The roasting process produces brown, nitrogen-containing compounds called melanoidins. They’re well-known for their antioxidant and antimicrobial properties. Besides, they play a role in your gut health, helping beneficial bacteria grow and keeping harmful microbes in check.
Are you not sure if your gut is healthy? Watch the video below, in which an expert from The Good Bug talks about the 3 major red flags that signal an unhealthy gut.
We've learned about the benefits of probiotics and the unique compounds in coffee. But how does taking probiotics with coffee influence each other? Read on to discover whether these two forces can coexist peacefully!
Can you take probiotics with coffee?
Coffee might be your morning go-to, but what happens when you consume it alongside probiotics? Does the caffeine and other compounds in coffee kill the beneficial bacteria? Or do they work together with probiotics to deliver more gut health benefits? Well, the answer lies in how you consume your daily coffee. Let's explore how this popular beverage interacts with your gut-friendly microbes.
Adverse effects of coffee on probiotic efficacy
Though there’s no particular harm in taking probiotics with coffee, the temperature and the time you take coffee can turn the tables—for better or worse. Drinking a cup of piping hot coffee looks comforting and warm, especially when it’s raining or cold outside. However, it might not be suitable for your gut due to the following reasons:
- Heat kills beneficial bacteria: Probiotics are live organisms, and extreme temperatures might harm them, diminishing their effectiveness in your gut.
- Excessive consumption disrupts the gut balance: If you drink 4-5 cups of coffee daily, it’s time to check your intake. Excessive coffee consumption creates an unfavourable environment for good bacteria to thrive.
Though the above reasons make it obvious not to take probiotics with coffee, you’ll be surprised to find a connection between them. Let’s see how they can exist harmoniously and benefit your gut.
Positive effects of coffee on probiotics
Who says coffee and probiotics can't be a match made in heaven? Taking probiotics with coffee has downsides, especially if you consume it hot and in large quantities. However, let’s switch sides and see how coffee can actually enhance the benefits of these beneficial bacteria.
Do you want to enrich your gut microbiome? Check out the collection of prebiotic fibers offered by The Good Bug.
- Antioxidant properties: Antioxidants in coffee, such as chlorogenic acids, help fight harmful molecules called free radicals and reduce oxidative stress. This helps protect your gut and keep it healthy.
So, with a bit of scheduling, you can enjoy both your coffee and probiotics, reaping their potential benefits. However, you must be wary of how you consume them. Let’s look at a few effective practices to follow while you take probiotics with coffee.
Best practices for coffee and probiotics intake
Coffee and probiotics: a perfect combo or a clash of titans? While both offer unique benefits for your health, the question remains: Can you take probiotics with coffee without compromising their effectiveness? Well, you can! Just be mindful of how you consume them, and you’re well on your way to enjoying their benefits. Let's explore the best practices for combining these two popular elements of your daily routine:
- Focus on timing: Ensure that you take probiotics on an empty stomach, ideally in the morning, about 2-3 hours before eating. This allows the beneficial bacteria to pass through the stomach unobstructed. Alternatively, taking them before bed can be equally effective, facilitating better integration into the gut when your body is at rest.
- Be consistent in your routine: Establishing a regular routine—whether it's a morning or nighttime schedule—can help regulate your gut microbiota more effectively. This consistency means taking probiotics at around the same time daily, regardless of your chosen routine.
- Maintain a cool-off time between probiotic and coffee intake: If the coffee is too hot, it can badly affect your beneficial bacteria. So, wait at least 30 minutes after taking probiotics before drinking coffee to avoid immediate heat exposure. Letting your coffee cool to a warm (rather than hot) temperature can help safeguard the probiotics.
- Take probiotics with water: Mixing probiotics in hot drinks can kill the bacteria. Instead, take them with a glass of water, which doesn’t interfere with the bacteria's journey or cause discomfort like bloating.
Thus, by following these simple strategies, you can ensure that both coffee and probiotics work harmoniously to support your digestive health. No more compromising one for the other!
So, what are you waiting for? Now that you know you can take probiotics with coffee, shouldn’t you be looking after your gut? However, do not let your love for coffee distract you from taking probiotics. Remember to drink coffee in moderation and avoid sipping it too hot. Also, adopt a lifestyle that includes a diet rich in diverse, plant-based foods, along with regular exercise, good sleep hygiene, and stress management.
Are you looking forward to enjoying your morning brew without compromising the benefits of probiotics? The Good Bug is the right place to start! Our expert panel of nutritionists guide you in choosing the best probiotic based on your dietary needs. Book a free consultation and get your coffee beans ground and roasted for a delightful, healthy experience.
References
https://www.sciencedirect.com/science/article/abs/pii/S0924224421006427
https://www.openhealthtools.org/probiotics-and-coffee/
https://www.canadianpharmacyking.com/KingsBlog/Is-Your-Morning-Coffee-Killing-Your-Probiotics/
https://cornercoffeestore.com/how-long-after-taking-a-probiotic-can-you-drink-coffee/
https://allbe.ca/blogs/digestive-wellness/can-you-take-probiotics-with-coffee
https://www.jpost.com/health-and-wellness/nutrition/article-705285
https://www.verywellhealth.com/probiotic-coffee-dietitians-5207398
https://wellgard.co.uk/blogs/health-insiders/should-i-take-a-probiotic-in-the-morning-or-at-night
