Do you get easily bloated, or experience heartburn or discomfort in the gut? Or are generally interested to improve your gut health this year - keep reading!
73% of Australians have set New Years Resolutions for 2025, and - not surprisingly, 'being more active and healthy' are amongst the most popular ones.
Now, if you think about a balanced gut being not only important for our digestion, but also playing a crucial role in supporting our immune system and mental health, focussing on improving our gut health seems like a no-brainer, right?
One of the key factors that can influence our gut health is acidity. Only small amounts of highly acidic foods or drinks can already aggravate and irritate our delicately balanced gut microbiome.
By making only small adjustments in your diet, you can start the new year not only with improved gut health, but you'll feel better all around.
The Morning Ritual: A Love Affair with Coffee
You guessed it, coffee is one of the culprits always coming up when searching 'highly acidic foods/drinks'. But for many of us, the day doesn't truly begin until that first cup of coffee, right? The rich aroma, the warmth in your hands, even just that daily ritual of taking a moment for yourself – do we really have to give up coffee?
The Acid Dilemma: Understanding the Impact on Gut Health
Let's start by understanding the implications of acidity on gut health. Highly acidic foods and beverages can be harsh on the stomach lining, potentially leading to issues like acid reflux, inflammation, or general discomfort. If you've experienced this - you're not alone. About 50% of Australians experience some kind of gut issue each year.
3 Simple Ways to Improve your Gut Health by Implementing Better Coffee Habits
1. Choose a Low Acid Brewing Method
Shorter brewing times and lower water temperatures generally reduce acidity extracted from the coffee. Try:
Cold brew: Using cool water means fewer acidic compounds are released, also creating an extremely smooth taste (you can make instant cold brew with the aeropress, yum)
Espresso: Due to its quick extraction time, less acidic compounds are released
Pour Over or French Press: rather than boiling water, use water at 80-85 degrees, which make for a less acidic pour over, and don't let it steep for longer than 5min.
2. Choose a Low Acidity Coffee
While its existence might not be as widely celebrated as traditional coffee, its impact on gut health is profound. Low-acid coffee is crafted to reduce the acidity levels typically associated with its conventional counterpart.
How Low Acid Coffee Makes a Difference
☕ Reduced Digestive Discomfort:
Traditional coffee can be a source of irritation for those with sensitive stomachs. The lower acidity of the alternative makes it easier on the digestive system, reducing the likelihood of acid-related discomfort such as heartburn or indigestion.
☕ Preserving the Microbiome:
The gut microbiome thrives in a balanced, less acidic environment. By choosing low-acid coffee, you contribute to maintaining this delicate balance, allowing the beneficial bacteria in your gut to flourish.
☕ Minimised Inflammation:
High acidity levels in the diet can contribute to inflammation, which, in turn, may lead to various health issues. Low-acid coffee minimises the inflammatory impact on your gut.
☕ Enhanced Nutrient Absorption:
A well-balanced gut is essential for efficient nutrient absorption. Lower acidity in your coffee can promote a healthier gut environment, ensuring that your body can absorb essential nutrients more effectively.
3. Avoid Coffee on an Empty Stomach
Although it might be tempting, try and avoid starting your day with a cup of coffee. The acidity can be even harsher on an empty stomach. Instead, enjoy a gut friendly breakfast such as yogurt with probiotics or a fibre-rich porridge before your first cuppa, and coffee will help producing stomach acid (the good stuff you need for digesting your food) and reduce inflammation - double win.
If it's too hard for you to go without your cuppa first thing in the morning, give a good organic decaf a try, and move to caffeine later.
So the good news is, you don't have to give up your beloved coffee to improve your gut health. Implementing just one or all of the 3 suggested changes can make a real difference in your overall wellbeing.
Let me know which one you will try, I'd love to know if you feel a difference!
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