Coffee is a stimulating drink that can have effects on intestinal transit. In general, coffee tends to speed up the passage of stools and make them softer, even liquid. This is due to the presence of caffeine, acids and substances that increase the secretion of certain hormones and digestive enzymes.
However, it is possible that coffee causes the opposite effect in some people, i.e. slower transit and harder stools. This can be explained by several factors, such as:
Dehydration: coffee has a diuretic effect, meaning it increases urine production and therefore water loss. If we do not compensate for this loss by drinking enough water, we can become dehydrated and have drier stools that are more difficult to pass.
Lack of fiber: dietary fibers are plant substances that are not digested by the body, but which help regulate transit and form bulkier and softer stools. If you don't get enough fiber, for example by eating too many refined or processed products, you can have smaller, harder stools.
Stress: coffee can increase stress levels, which can have a negative impact on digestion and transit. Stress can cause a decrease in the production of saliva, gastric juices and bile, making digestion more difficult and stools more compact.
To avoid having stools that are too hard, it is advisable to:
Drink at least 1.5 liters of water per day, in addition to coffee, to stay hydrated and facilitate the passage of stools.
Eat more fruits, vegetables, whole grains, legumes and dried fruits, which are rich in fiber and water, and which promote transit and the formation of softer stools.
Reduce stress by practicing relaxing activities, such as meditation, yoga, deep breathing, reading, music, etc. Stress can disrupt digestion and transit, and worsen the symptoms of irritable bowel syndrome.
What are the other health effects of coffee?
Coffee is a very popular, but also very controversial, drink. Some attribute benefits to it, others harms. The truth is that coffee has varied effects depending on the quantity, frequency, quality and sensitivity of each person.
Here are some health effects of coffee, based on scientific research results:
Coffee can stimulate the brain, improving memory, concentration, alertness and cognitive performance. However, it can also cause anxiety, insomnia, tremors and palpitations in people sensitive to caffeine.
Coffee can improve physical performance, increasing endurance, strength, speed and muscle power. It can also promote weight loss, by increasing metabolism, thermogenesis and fat oxidation.
Coffee may protect against cardiovascular disease, reducing the risk of heart attack, stroke, heart failure and sudden cardiac death. It can also reduce the risk of hypertension, dyslipidemia and type 2 diabetes, which are risk factors for cardiovascular disease.
Coffee may reduce the risk of certain cancers, such as liver, colon, breast, prostate, endometrial, and skin cancer. It can also prevent the progression and recurrence of certain cancers, thanks to its antioxidant, anti-inflammatory and anti-angiogenic effects.
Coffee may reduce the risk of depression, improving mood, motivation, pleasure and well-being. It can also reduce the risk of suicide, by acting as a natural antidepressant.
These health effects of coffee are, however, modulated by several factors, such as dose, frequency, quality, sensitivity, method of preparation, additives, drug interactions, lifestyle habits and medical conditions. It is therefore important to consume coffee in moderation, respecting your individual needs and limits.
What are the negative health effects of coffee?
Coffee is a very popular drink, but also a very controversial one. While coffee has recognized benefits, it can also have harms, especially if consumed in excess or by people sensitive to caffeine.
Here are some negative health effects of coffee:
Coffee can cause insomnia, anxiety, palpitations and tremors, by stimulating the central nervous system and increasing the heart rate. These effects may be more pronounced in people who are not used to caffeine or who consume too much.
Coffee can increase blood pressure, causing vasoconstriction of the arteries and reducing the production of nitric oxide, a natural vasodilator. This effect may be greater in people with high blood pressure or who do not regularly consume coffee.
Coffee can aggravate gastric or duodenal ulcers, by increasing hydrochloric acid secretion and irritating the stomach lining. This effect may be more pronounced in people who have an infection with Helicobacter pylori, a bacteria responsible for most ulcers.
Coffee can have a laxative effect, stimulating colon contractions and increasing intestinal transit. This effect may be more bothersome in people who have irritable bowel syndrome or diarrhea.
Coffee can decrease the absorption of calcium, iron and other minerals, forming insoluble complexes with them in the intestine. This effect may be of greater concern in people who are deficient in these minerals or have increased needs, such as pregnant women, children or the elderly.
Coffee may contain acrylamide, a carcinogen that forms when coffee beans are roasted. This effect may be more dangerous in people who consume a lot of coffee or are exposed to other sources of acrylamide, such as fried or grilled foods.
To avoid these negative effects of coffee on health, it is advisable to:
Consume coffee in moderation, respecting your individual needs and limits. The maximum recommended dose is 400 mg of caffeine per day, or approximately 4 cups of coffee.
Favor good quality, organic and fair trade coffee, which contains fewer pesticides, mycotoxins and acrylamide than conventional coffee.
Avoid drinking coffee on an empty stomach, in the evening or in case of gastric, heart or kidney disease. Prefer decaffeinated coffee, filtered coffee or green coffee, which have fewer adverse effects than normal coffee, espresso coffee or soluble coffee.
Drink enough water to offset the diuretic effect of coffee and stay hydrated.
Eat enough fruits, vegetables, dairy products and whole grains to provide vitamins, minerals, antioxidants and fiber that protect health and counteract the effects of coffee.