Drinking coffeeis good for your gut health — whether it’s the fully caffeinated or decaf kind, according to a new study from researchers in Ireland.
Even just three cups a day can help to improve mood and decrease stress levels, researchers said, adding to an increasing body of research showing the benefits of the morning brew.
The researchers found that levels of healthy gut bacteria were increased in regular coffee drinkers, including Firmicutes bacteria that have been linked to positive emotions in women. Bacteria in the gut make up what is known as the gut microbiome, which in the intestine and regulate the immune system, brain and heart health.
The findings could help drinkers better understand the impact of coffee on their health beyond stimulating caffeine and potentially even provide a reason for more people to drink coffee, although it does have acid that can erode the stomach lining.
“Coffee is more than just caffeine — it’s a complex dietary factor that interacts with our gut microbes, our metabolism and even our emotional wellbeing,” University of Cork Professor Cryan, the lead researcher, said in a statement. “Our findings suggest that coffee, whether caffeinated or decaffeinated, can influence health in distinct but complementary ways.”
Cryan and his colleagues studied the health of 31 coffee drinkers and 31 non-coffee drinkers over the course of two years, asking them to first abstain from coffee for two weeks for physical assessments.
Examining stool and urine samples collected from the study’s participants, the researchers found that there were significant changes to how many compounds were produced by bacteria in the gut of coffee drinkers without coffee. The compounds aid our metabolism and digestion.
At the end of the two weeks, coffee was reintroduced to regular drinkers - but they didn’t know what kind of caffeine they’d get. Half were given decaf and the other had half-caf.
But both groups reported lower stress, depression and impulsivity, regardless of which kind of coffee they drank.
Further tests of their gut health using their urine and stool revealed that levels of the bacteria Eggerthella and Cryptobacterium curtum were increased in coffee drinkers. Both types of bacteria may play a role in eliminating stomach infections and unhealthy gut bacteria that upset the gut’s balance.
Although other benefits tied to coffee weren’t universal. For example, only decaf drinkers saw notable improvements in learning and memory, suggesting that other components of the drink not found in caffeinated coffee were responsible.
Still, the findings can help coffee drinkers and non-coffee drinkers to improve their overall health, Cryan said.
“As the public continues to think about dietary changes for the right digestive balance, coffee has the potential to also be harnessed as a further intervention as part of a healthy balanced diet,” he said.
The study follows recent research showing that drinking coffee can reduce the risk of dementia, slow biological aging and lower the risk of death. And studies have shown that those who regularly drink some caffeinated beverages may be less likely to develop cardiovascular disease and liver, endometrial, skin and neck cancer.
Experts recommend that Americans limit their caffeine intake to a daily limit of 400 milligrams.
Two-thirds of American adults already drink coffee each day, according to the National Coffee Association.
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