The answer is both yes and no.
Typically, coffee is low FODMAP, so you can safely consume it if you’re on a low FODMAP diet.
However, the problem arises when you add sugar and milk to coffee. These ingredients can quickly increase the FODMAP content and change it into a high FODMAP drink.
Moreover, different people experience varying digestive issues. Some of the digestive stress can be aggravated with the regular use of coffee. The high caffeine content in coffee can be a gut irritant.
So, if coffee is your favorite morning pick, you need to know about IBS and FODMAP. Read on to learn whether or not coffee is a low FODMAP.
Relationship Between FODMAP and Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome (IBS) affects around 11% of the world’s population. The condition is associated with discomforting abdominal symptoms.
Changes in bowel habits, excessive bloating, and flatulence are common symptoms of IBS. It also results in severe abdominal pain and cramping.
Several ingredients in food can ferment and affect the gut flora. They cause an increased sensation of pain and discomfort and excessive bloating.
These ingredients have been categorized as FODMAP. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols sugars trigger symptoms of IBS in most individuals.
Intake of a diet rich in FODMAP causes digestive distress among individuals. Hence, a low FODMAP diet is often recommended to improve symptoms of IBS.
The low FODMAP diet helps overcome digestive issues as the diet eliminates FODMAP sugars. It also helps discover food sensitivities, if any.
For people who experience symptoms of IBS or digestive stress, switching to a low FODMAP diet can help.
Is Coffee Low FODMAP?
Individuals dealing with IBS symptoms often ask whether coffee is low FODMAP. Experiencing digestive distress may be a problem, but avoiding coffee can be a greater challenge.
Hence, knowing whether or not its low FODMAP can help people dealing with digestive tract issues.
Coffee is a low FODMAP drink, especially if you use ground coffee or instant coffee.
However, it can quickly become a high FODMAP beverage if you add dairy and sugar. Carbohydrates in dairy and sweeteners can change the drink into a high FODMAP beverage.
But while coffee is a low FODMAP drink, it is rich in caffeine. And caffeine can be a gut irritant for many individuals.
Intake of caffeine can be especially troublesome for those with IBS. Even individuals who don’t have IBS can experience digestive distress due to the consumption of coffee.
The Role of Caffeine in Digestive Distress
Although coffee is low FODMAP, it contains caffeine which can be a gut irritant. Apart from stimulating the nervous system, caffeine can stimulate gastric activity.
The result is increased activity of the digestive tract muscles. It can quicken your food digestion and bowel movement.
Moreover, regular intake of coffee can lead to increased production of stomach acid. Excessive stomach acid results in indigestion and causes heartburn.
Hence, coffee consumption can adversely affect individuals without IBS who experience digestive complications.
While caffeine intake can stimulate metabolism, it can be detrimental to digestive health.
Moreover, coffee intake can worsen IBS symptoms for individuals struggling with the condition.
Caffeine intake speeds up bowel movement. Faster bowel movement can lead to diarrhea.
Moreover, coffee contains salicylates, which are the most noticeable irritant for patients with IBS. The chemical compound salicylates can have the same effect on IBS patients as a high FODMAP diet.
Furthermore, for IBS patients, caffeine in coffee can stimulate acid secretion. Excessive stomach acid production can further aggravate IBS symptoms and cause heartburn.
Can You Drink Coffee on a Low FODMAP Diet?
Since coffee itself is low FODMAP, you can consume it if you’re on a low FODMAP diet.
The only concern with coffee intake is adding sugar and dairy to the beverage. In that case, it can quickly change into a high FODMAP drink.
Moreover, the caffeine in coffee is a gut irritant. It can quickly aggravate digestive tract issues.
So how do you take your coffee?
You can consume your coffee in different ways and still be low FODMAP.
Choosing the Right Coffee
Certain types of coffee may have a high FODMAP content. Some instant coffees or coffee substitutes which contain chicory root are high FODMAP.
However, ground coffee and most types of instant coffees are low FODMAP. The two most commonly used low fodmap coffee types include
- Instant Coffee – made using 100% coffee beans is low FODMAP and
- Ground Coffee – ground coffee beans are natural and used to brew coffee and espresso. It is a great low FODMAP option.
If you’re grinding coffee at home, opt for high-quality fresh coffee beans. If they’re not roasted, make sure you roast them before grinding so you can brew your favorite low fodmap drink.
Adding the Right Milk to Your Coffee
The milk or cream you add to your coffee can quickly change a low FODMAP drink into a high-FODMAP beverage.
Commonly used dairy options like whole milk, cow’s milk, or goat milk is high FODMAP. When added to coffee, it can also make your coffee high FODMAP.
Choosing the right milk is critical to ensure that you enjoy low FODMAP coffee. It’s best to opt for low FODMAP dairy options.
Low FODMAP dairy options can still make your coffee delicious. Moreover, their consumption can also help maintain a low FODMAP diet.
Some of the suitable milk options for your coffee include the following.
- Oat milk,
- Coconut milk,
- Hemp milk,
- Almond milk,
- Rice milk, and
- Macadamia milk.
Regular, high FODMAP milk is more nutritious and contains various minerals and vitamins. However, it’s not good for your gut health.
To compensate for the essential micronutrients of milk, you can opt for calcium-fortified low FODMAP alternatives.
Opting for the Right Sugar
Many individuals enjoy coffee without sugar. But consuming sugarless coffee can be a challenge for those with a sweet tooth.
However, the use of sweeteners can change low FODMAP coffee to a high FODMAP drink. It’s best to avoid sweeteners high in fructose as they are high in FODMAP.
Some of the sugars that you should avoid adding to your coffee include the following.
- Malt extract,
- Corn Syrup,
- Agave Nectar and
Instead, you should look for low FODMAP sugar options and sweeteners that are healthier. Sugar options for low FODMAP coffee include
- Sugar-free syrups,
- Brown sugar,
- Raw sugar and
Limit Coffee Consumption
While coffee is low FODMAP, it’s still best to limit its consumption.
Coffee contains caffeine, which is a gut irritant. Reducing the intake of coffee can help manage digestive distress and symptoms of IBS.
Here’re a few recommendations about appropriate coffee consumption to manage digestive distress.
- Regular brewed coffee – 6-ounce (180 ml) cup
- Regular or decaffeinated espresso – single shot (30 ml) or double shot (60 ml)
- Regular or decaffeinated instant coffee – two heaped teaspoons
- Coffee pods – 1 pod (approximately 8 g)
- Regular or decaffeinated espresso single shot with 220 ml of low FODMAP milk options. A double shot can include 190 ml low FODMAP milk and sugar alternative.
- Regular or decaffeinated instant coffee with 100 ml of low FODMAP milk and sugar alternatives.
For many individuals struggling with digestive distress, the use of decaffeinated coffee can greatly help.
It’s best to switch to decaffeinated alternatives and then gradually reintroduce caffeine in small amounts.
In case digestive symptoms start to worsen, you can limit caffeine reintroduction. Moreover, you can continue to use decaffeinated coffee.
Here’s an overview of the amount of caffeine per serving found in different types of coffee.
- Regular instant or ground coffee – 100-150 mg,
- Cold Brew Coffee – 100-150 mg,
- Black Coffee – 20-25 mg,
- Dark Chocolate – 20 mg,
- Decaf – 2-5 mg.
Up to 97% of caffeine is removed from decaf coffee. Hence, it’s a great option for individuals with digestive issues. It’s also more suitable for individuals on a low FODMAP diet.
Remember to use low FODMAP milk and sugar alternatives with decaf coffee. Using appropriate milk and sugar can ensure that you consume coffee as a low FODMAP beverage.
Coffee is one of the most popular caffeinated beverages. Given its mind-boosting and energy-providing abilities, it’s often the favorite morning pick.
Coffee is low FODMAP, but regular consumption of coffee is associated with many concerns.
It contains caffeine that boosts metabolism and brings several other health benefits. However, it is a gut irritant that can lead to digestive distress.
If you’re someone struggling with IBS, excessive caffeine intake can trigger or worsen your symptoms.
Coffee is technically low FODMAP. The problems start when you combine it with inappropriate milk and sugar and don’t keep a check on your intake.
So, if you can’t imagine living without a freshly brewed cup of coffee, you can take several measures.
Make sure you opt for the right type of coffee. Combine your favorite coffee with a low FODMAP milk alternative.
You can also choose healthy sweeteners and limit your coffee intake to manage your symptoms. Opting for decaf coffee is often the best choice.
With these measures, you can continue to enjoy your favorite aromatic drink without hurting your gut.
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