Almost the entire world is dependent on two beverages for waking up. It's either tea or coffee. And the most amazing thing is, the lovers of these beverages are quite loyalists when it comes to the choice of their drinks. And the good news is, they are healthy too! Of late there have been several reports of coffee being one of the healthiest choices to adopt. Coffee, the much-loved morning beverage, is one of the foods that has been considered both healthy and unhealthy for the well-being. Perhaps, it's one of the foods that works well in moderation, but harms in excess. Some studies also warn insomniacs or those with certain neurological issues to be wary of coffee consumption as it can exacerbate symptoms. However, coffee with its many antioxidants, various phenolic compounds, and other essential nutrients, can prove beneficial to your overall health including a significant impact on your gut health. Coffee is rich in bioactive compounds like caffeine, polyphenols, and dietary fibre.
A new study published in the Journal of Nature Microbiology has found that coffee helps in supporting the gut microbiome.
Gut microbiota, gut microbiome, or gut flora are the microorganisms, including bacteria, archaea, fungi, and viruses, that live in the digestive tracts of animals. The gastrointestinal metagenome is the aggregate of all the genomes of the gut microbiota. The gut is the main location of the human microbiome.
The research says that people who regularly consume coffee have higher levels of microbe because of the Lawsonibacter asaccharolyticus that gives them the ability to support the heart and brain.
Study author and professor Nicolo Segata of the Occupational Metagenomics at the University of Trento said that the single food having the biggest impact on the composition of the gut microbiome was—by far— coffee.
The study looked at 23,115 participants from the United States and the United Kingdom and they had their gut flora analyzed via metagenomics, a technique that can glean insights into gut microbiome composition based on sequencing the genetic content of stool samples.
Researchers categorized participants based on coffee intake: "never" for less than three cups per month, "high" for more than three cups daily, and "moderate" for those in between. They found that the microbe L. asaccharolyticus was most associated with coffee consumption. Its levels were 4.5 to 8 times higher in the "high" group compared to the "never" group, and 3.4 to 6.4 times higher in the "moderate" group. The difference between the "high" and "moderate" groups was minimal and not statistically significant in most cases.
According to a study published in Diabetologia in 2014, researchers analysed data of over 48,000 people and discovered that those who drank at least one cup of coffee per day over 4 years had an 11% lower risk of type 2 diabetes than those who did not increase their intake. Another 2017 study says people who drank had four to six cups of either caffeinated or decaffeinated coffee every day had reduced risk of metabolic syndrome, including type 2 diabetes.
Stimulates the Gut
Coffee stimulates the production of hydrochloric acid which aids in digestion and it also helps in promoting bowel movements causing less strain in your colon by relieving constipation. Because of the dietary fiber in coffee, it acts as a prebiotic and they feed on gut bacteria like Bifidobacteria and Lactobacilli.
The Polyphenols in coffee act as a barrier by promoting only the good bacteria and do not let harmful pathogens affect the human body.
Relaxes the stomach
Coffee is rich in antioxidants like chlorogenic acid which protects the gut lining from inflammatory conditions like Crohn's disease. It also lowers the pH level of the stomach and helps in reducing the acid reflux of gastritis. However, if the pH level is not balanced in the diet, it can cause acid reflux.
Protects your heart and brain
Having coffee in moderation can work wonders for your heart as well as brain. It is rich in compounds that may help prevent conditions more common in women, including Alzheimer’s disease and heart disease, as per Jon Hopkins Medicine. Also, caffeine can reduce chance of developing Parkinson’s disease, and also manage some of its symptoms.
Good for your liver
Both regular and decaf coffee can protect your liver. The studies show that people who consume this beverage have a healthy range of liver enzymes than people who do not indulge in coffee.
Cons of excessive coffee
Excessive coffee consumption irritates the gut lining causing it to not work on the body's bacteria and the imbalance in the gut bacteria will either lead to bloating or upset stomach. It is important to drink coffee in moderation and not more than 3 cups of coffee should be consumed in a day to avoid overstimulation.
Also, consuming coffee with meals can reduce its cause of creating stomach irritation.
Apart from coffee, other lifestyle factors impact gut health like sleep, less stress, a pollution-free environment, and less intake of alcohol, smoking, and regular exercise.
For managing gut health, a host of lifestyle measures can help. From regular sleep, stress management, exercise, avoiding alcohol and smoking can all have a positive impact on gut bacteria. Maintaining a high-fibre diet, having enough water, and certain plant-based foods can help gut health too.
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