Coffee Consumption part 2

Published August 31st 2026

Mindful Monday: When Coffee Doesn’t Agree With Your Gut

In part 1 of Coffee Consumption, Coach Adasa began a conversation about coffee consumption by asking a simple but important question: What happens when your morning coffee doesn’t make you feel as good as you expected?

For some people, coffee may stimulate bowel movement and seem to support regularity. For others, that same cup may bring bloating, cramping, urgency, reflux, or changes in bowel habits. So, which one is correct? Based on the research, both can be true. It comes down to bio-individualism.

Individual Digestive Sensitivity

No two digestive systems are exactly alike. Our digestive responses are influenced by many factors, including the foods and beverages we consume, our gut-brain interactions, our existing digestive conditions, medications, stress, hydration, and individual sensitivity.

Coffee contains caffeine and numerous other bioactive compounds that can influence gastrointestinal activity. Research has shown that coffee can stimulate gastric acid secretion and colonic motor activity, but the magnitude and experience of these effects vary among individuals (Nehlig, 2022; Saygili et al., 2024).

For someone with irritable bowel syndrome (IBS), functional constipation, reflux, or other gastrointestinal sensitivities, coffee may feel very different from person to person. And here is where mindful living comes in: Your body's response matters.

Coffee Can Stimulate the Gut; But

Coffee can stimulate the gut, but that doesn't mean everyone will respond the same way. Coffee has a well-known reputation for helping people “get things moving.” Research supports the observation that coffee can stimulate activity in the colon, sometimes within minutes of consumption. Interestingly, both caffeinated and decaffeinated coffee have demonstrated effects on colonic activity, suggesting that caffeine is not the only compound responsible (Nehlig, 2022). But stimulation is not necessarily the same thing as healthy elimination.

For some individuals, increased intestinal activity may feel like a welcome morning bowel movement. For someone with a sensitive digestive system, it may instead feel like urgency, cramping, loose stools, or discomfort. A 2025 systematic review examining caffeine and constipation found that the evidence remains mixed, emphasizing that caffeine should not automatically be viewed as a universal solution for constipation (Latthe et al., 2025). That distinction matters.

What About IBS?

Coffee and IBS are not a simple “yes” or “no” conversation. A systematic review and meta-analysis found that available research on coffee consumption and the development of IBS is conflicting, and the evidence does not establish coffee as a universal cause of IBS (Alam et al., 2023). At the same time, clinical guidance recognizes that caffeine and coffee can stimulate the gut and may aggravate symptoms in some individuals with IBS. Paying attention to personal triggers can therefore be more useful than assuming everyone with IBS needs the exact same dietary restrictions. This is why GRID does not advocate for stop coffee consumption.

Coach Adasa's Self-Reflection Exercise:

Ask yourself:

• What happens within 30 minutes to a few hours after I drink coffee?

• Do I experience bloating, cramping, reflux, urgency, or loose stools?

• Does coffee help my bowel movement; or simply stimulate an uncomfortable response?

• Does the amount I drink make a difference?

• What happens when I drink it on an empty stomach versus with food?

• What happens when I change what I add to my coffee?

That last question is important because sometimes the coffee may not be the only variable. Milk, cream, sweeteners, and other additions can also influence digestive symptoms in susceptible individuals.

Mindful Monday Challenge: Become Your Own Observer

Before completely eliminating coffee or increasing your intake because someone told you it is “good for your gut;” try something different.

Observe.

For several days, keep a simple coffee-and-digestion journal:

Coffee: What type? How much?
Timing: Morning? Afternoon? With food?
Additions: Milk? Cream? Sweetener?
Body response: Bloating? Cramping? Reflux? Urgency? Comfortable elimination?
Overall feeling: Energized? Jittery? Comfortable? Uncomfortable?

You are not trying to diagnose yourself. You are collecting information about your own pattern.

The Bigger GRID Lesson

Holistic living is not about blindly following the latest wellness rule. It is about developing the knowledge, confidence, and intention to make informed decisions. Coffee may be part of a healthy lifestyle for one person and a digestive irritant for another. The goal is not fear rather awareness. And if persistent constipation, diarrhea, abdominal pain, reflux, blood in the stool, unexplained weight loss, or significant changes in bowel habits are occurring, don't simply blame your coffee. Talk with a qualified healthcare professional so the underlying cause can be appropriately evaluated.

Coach Adasa Asks:

“Are you drinking coffee because your body enjoys it; or because your routine tells you that you need it?” This Mindful Monday, don't just drink your coffee. Listen to what happens next.

References

Alam, S., et al. (2023). Examining the association between coffee intake and the risk of developing irritable bowel syndrome: A systematic review and meta-analysis. Nutrients, 15(22), 4745. https://doi.org/10.3390/nu15224745

Latthe, A., Tan, A., & Latthe, P. (2025). The effectiveness of caffeine in reducing constipation in adults: A systematic review. International Urogynecology Journal, 36(2), 253–264. https://doi.org/10.1007/s00192-024-06003-y

Nehlig, A. (2022). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. Nutrients, 14(2), 399. https://doi.org/10.3390/nu14020399

Saygili, S., Hegde, S., & Shi, X.-Z. (2024). Effects of coffee on gut microbiota and bowel functions in health and diseases: A literature review. Nutrients, 16(18), 3155. https://doi.org/10.3390/nu16183155