But as the saying goes, there are two sides to every coin, and coffee might not work for your body the way it does for mine. For instance, perhaps it leads to loose stools more often than not—but is this effect solely attributed to the caffeine content? Plus, if you love your java and can’t bear to part with your morning cup (I see you, kindred spirit), can switching to decaf provide the digestive relief you need?
Keep reading to see what Kenneth Brown, MD, a board-certified gastroenterologist in Plano, Texas, has to say about coffee, decaf, and bowel movements.
- Kenneth Brown, MD, board-certified gastroenterologist and GI doctor in Plano, Texas
How caffeine affects digestion
Let’s first recap how caffeine impacts digestion—for better or worse. “Caffeine can stimulate the muscles in the stomach and intestines, leading to increased contractions and bowel movements,” Dr. Brown says. These effects can be beneficial for those struggling with constipation, as well as people who simply enjoy coffee and want the added benefit of consistent bowel movements.
On the flip side, caffeine has the potential to cause diarrhea in some people. “Caffeine can also increase the production of stomach acid, resulting in heartburn or acid reflux, which can be uncomfortable and even painful,” Dr. Brown adds.
On the flip side, caffeine has the potential to cause diarrhea in some people. “Caffeine can also increase the production of stomach acid, resulting in heartburn or acid reflux, which can be uncomfortable and even painful,” Dr. Brown adds.
Do other compounds in coffee stimulate bowel movements?
It may come as a surprise that caffeine isn’t the only constituent in coffee that can rev up digestive action. Dr. Brown calls out two other culprits—or godsends, depending on how your digestion fares—of note.
The first is the antioxidant chlorogenic acid, which Dr. Brown says can stimulate muscles in the gut and trigger a bowel movement. “Furthermore, N-alkanoyl-5-hydroxytryptamine—a chemical closely related to the neurotransmitter serotonin—are naturally occurring compounds that act as laxatives. These compounds increase the water content in the colon and the contractions of the colonic muscles,” Dr. Brown says.
Paired with caffeine, this “triggering trio” might spell trouble in the form of diarrhea, loose stools, or other forms of stomach irritation in some people. However, Dr. Brown mentions it’s still a great natural remedy for constipation in others.
Can decaf actually tame intense coffee poops?
If you experience digestive discomfort when you drink coffee, Dr. Brown says that switching to decaf may help curb your symptoms. But since decaf still contains chlorogenic acid and N-alkanoyl-5-hydroxytryptamine—which can cause intestinal contractions—the potential for diarrhea is still there.
“However, it is important to note that caffeine itself can also be a contributing factor to digestive issues,” Dr. Brown says. (Also remember that the words “decaf” and “caffeine-free” aren’t interchangeable. Decaf coffee will still contain traces of the stimulant, albeit in smaller amounts than your standard brew.)
If you experience digestive discomfort when you drink coffee, Dr. Brown says that switching to decaf may help curb your symptoms.
With these points in mind, switching to decaf may not fully prevent your urgent coffee poops, but it can (ahem) lighten your load. “Decaf coffee contains significantly lower levels of caffeine than regular coffee, which can help to reduce the risk of digestive issues,” says Dr. Brown. “Also, decaf coffee still contains beneficial compounds such as antioxidants and polyphenols, which can help improve health.”
TL;DR: It’s worth a (decaffeinated) shot.
3 tips to avoid digestive distress from coffee
Whether you’re ready to test the waters with decaf or you’re not quite there yet, Dr. Brown offers a few parting tips that may result in more solid, satisfying BMs and less discomfort:
1. Drink smaller amounts of coffee per serving
A smaller serving size will reduce your intake of the triggers that may be causing digestive upset. Try downsizing your cup and seeing if your body can tolerate the java with greater ease. (While you’re at it, it may also help to take smaller sips and avoid drinking coffee too quickly.)
2. Experiment with different brewing methods
“Some people find that cold brew, dark roast, or French press coffee causes less stomach discomfort than regular drip coffee,” Dr. Brown says, as these varieties are less acidic.
3. Avoid (or limit your intake) of certain additives
Cow’s milk, cream, and sugar “can be triggers for some people and contribute to stomach upset, especially if you have issues like IBS,” says Dr. Brown. Before you make the switch to decaf, it may be worth parting ways with these additives first to see if your symptoms improve.
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