Coffee's Complex Relationship With The Gut: Exploring The Laxative Effect

does coffee have a natural laxative

Coffee is a beloved morning pick-me-up for many, but it can also have an interesting effect on our bodies: it can make us poop. While not everyone experiences this, research shows that coffee promotes the urge to poop in at least one-third of the population, with women being more affected than men. So, what's inside a cup of coffee that causes this?

Coffee contains caffeine, a natural stimulant that increases energy and alertness. Caffeine may also trigger contractions in the colon and intestinal muscles, making it easier to have a bowel movement. However, it's not just the caffeine—decaffeinated coffee has also been shown to have a laxative effect. This indicates that other compounds or factors are at play.

One of these factors is the gastrocolic reflex, which is stimulated by drinking any beverage in the morning. This reflex jump-starts our bowels, and it may be why some people need to use the bathroom after their morning coffee. Additionally, coffee stimulates the production of hormones such as gastrin and cholecystokinin, which are involved in the gastrocolic reflex and increase contractions in the gut.

Other factors that may contribute to coffee's laxative effect include the temperature of the beverage, the acidity of the coffee, and the addition of dairy products or artificial sweeteners.

Characteristics Values
Does coffee have a laxative effect? Yes, coffee may cause a laxative effect in some people.
What causes the laxative effect? Coffee's chemical makeup causes gastrin secretion, a hormone that stimulates the colon muscles.
How soon does the laxative effect occur? Within 2-20 minutes of drinking coffee.
What percentage of people experience the laxative effect? 29% of people (63% of women).
Does caffeine cause the laxative effect? Caffeine is believed to be a factor, but not the only reason. Decaf coffee has also been shown to have a laxative effect.
What other factors may contribute to the laxative effect? Hormonal fluctuations, health conditions, artificial sweeteners, dairy products, and the time of day coffee is consumed.

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Coffee's chemical makeup

Coffee is made from the ripe seeds of the Coffea arabica Linn. plant, which is a member of the Rubiaceae family. Coffee beans can be raw, roasted, whole, or ground. There are 70 species of coffee, but only three are cultivated. The main chemical constituents of coffee are caffeine, tannin, fixed oil, carbohydrates, and proteins. It contains 2–3% caffeine, 3–5% tannins, 13% proteins, and 10–15% fixed oils.

In the coffee seeds, caffeine is present as a salt of chlorogenic acid (CGA). Green coffee seeds contain up to 14% CGA, which are present in high concentrations and have a greater influence in determining the quality of coffee and play a vital role in the formation of the coffee flavor. The caffeine in coffee is a stimulant that increases blood circulation and respiration. It is also known to improve memory and the speed at which our brains process information.

The carbohydrate content of green and roasted coffee has been identified and measured. Green coffee contains about 6–7% sucrose as soluble sugars and a low amount of glucose. The soluble sugars of roasted coffee are sucrose, fructose, and glucose. The holocellulose of green coffee is hydrolyzed by a novel method consisting of anhydrous sulfuric acid and 10% potassium insoluble hydroxide, which is partially solubilized on roasting. The resulting sugars are in the ratio of 1 L-arabinose/2D-galactose/2D-glucose/6D-mannose.

The lipid fraction of coffee is very stable. Linoleic acid is the predominant fatty acid, followed by palmitic acid. The volatile acids include formic and acetic acids, while non-volatile acids include lactic, tartaric, pyruvic, and citric acid. Minor constituents include higher fatty acids and malonic, succinic, glutaric, and malic acids.

Coffee also contains condensed tannins, which are the major phenolic compounds in coffee pulp. In the seeds, phenolic compounds exist primarily as a family of esters formed between hydroxycinnamic acids and quinic acid, collectively recognized as chlorogenic acids (CGA).

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Coffee and gut hormones

Coffee has been shown to stimulate the release of gut hormones, which can have a laxative effect. The hormones gastrin and cholecystokinin (CCK) are triggered by coffee consumption and are involved in the gastrocolic reflex, which stimulates contractions in the gut and moves food towards the rectum for removal. This is why drinking coffee can make you need to poop.

The stimulation of gut hormones by coffee may be one of the reasons why coffee has a laxative effect on some people but not others. Coffee contains caffeine, which is a stimulant that can increase energy and trigger contractions in the colon and intestinal muscles, leading to an easier bowel movement. However, studies have shown that decaffeinated coffee can also stimulate the urge to poop, indicating that other compounds or factors are at play.

One of the other factors contributing to coffee's laxative effect could be the gastrocolic reflex. This is a reflex that activates the colon after eating a meal, and coffee may have a similar impact on the bowels. The simple act of drinking a warm beverage can also get the digestive system moving, as it widens blood vessels in the digestive system and increases blood flow and GI activity.

Another factor could be the time of day that coffee is consumed. Coffee consumed in the morning may have a stronger effect on the bowels, as the body's process of emptying the stomach is slower during sleep, and colon contractions are decreased. Drinking coffee in the morning further stimulates the digestive system, which can make the urge to poop stronger.

While the exact mechanisms are not fully understood, it is clear that coffee influences certain gut hormones and has a laxative effect on a significant portion of the population.

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Caffeine's role

Caffeine is a stimulant and a natural laxative. It triggers contractions in the colon and intestinal muscles, making it easier to pass a bowel movement. Coffee is one of the best sources of caffeine, with a single brewed cup providing approximately 95 mg of caffeine.

Several studies have shown that caffeine can activate contractions in the colon and intestinal muscles. These contractions push the contents of the colon towards the rectum, which is the final section of the digestive tract. Research has shown that caffeine makes the colon 60% more active than water and 23% more active than decaf coffee.

However, it is important to note that caffeine is not the only compound in coffee that has this effect. Decaf coffee has also been shown to stimulate the urge to poop, indicating that other factors are at play. For example, coffee has been found to stimulate the production of the hormone gastrin, which increases the activity of the colon. Coffee may also increase levels of the hormone cholecystokinin (CCK), which is linked to the gastrocolic reflex, making the colon more active.

In addition, the act of drinking any beverage in the morning can stimulate a defecation reflex known as the gastrocolic reflex. This reflex helps jump-start the bowels whenever you eat or drink. While there is no scientific evidence that this is the reason why people have a bowel movement after drinking coffee, it may be a contributing factor.

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Coffee and dairy

Coffee is known to have a laxative effect on some people, and it may also trigger the gastrocolic reflex, stimulating a bowel movement. While there is a lack of recent scientific studies on the topic, older research suggests that both caffeinated and decaffeinated coffee can stimulate the colon and induce a laxative effect.

Now, when it comes to the impact of adding dairy to your coffee, there are a few things to consider:

Weight Loss

If you're trying to lose weight, it's best to avoid adding milk and sugar to your coffee. Black coffee has significantly fewer calories—only 4.7 per cup compared to 56.6 calories for coffee with milk and sugar.

Energy and Sleep

Black coffee can give you a stronger energy boost, which may be beneficial if you need to stay awake and focused in the evening. However, if you struggle with sleep, it's best to avoid coffee altogether after sunset, regardless of whether you add milk or not.

Acidity

For those who experience acidity, it is recommended to add milk to your coffee. Black coffee has a high pH level and increases acid concentration in your urine, so adding milk can help neutralise this effect.

Oesophageal Cancer

Adding milk to your coffee can lower the temperature of the drink, reducing the risk of thermal burns in the sensitive oesophagus tissues, which are associated with the development of oesophageal malignancies.

Anti-inflammatory Effects

Recent studies suggest that adding milk to coffee may have anti-inflammatory effects. Polyphenols, a group of molecules found in plants and plant-derived foods, have known health benefits due to their antioxidant activity. When the polyphenols in coffee bind with an amino acid found in milk, their antioxidant and anti-inflammatory effects are enhanced.

Nutritional Differences

According to a study by Nestle scientists, adding milk to coffee did not affect the bioavailability of polyphenols, which are important antioxidants. However, the addition of non-dairy creamer delayed the appearance of polyphenols in the blood but did not impact the overall amount delivered.

Taste and Texture

Finally, the addition of milk to coffee is also a matter of personal preference. Milk proteins and milk fat play a crucial role in creating stable milk foams, enhancing the texture and flavour of coffee beverages. The interplay between milk proteins and milk fat gives rise to the signature taste of lattes and cappuccinos.

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Coffee and artificial sweeteners

Coffee may have a laxative effect on some people, but it is unclear whether it is the coffee or the caffeine that causes this. Artificial sweeteners and lactose may also have a laxative effect.

Artificial sweeteners are often used to sweeten drinks like coffee or tea. Here are some of the most common artificial sweeteners:

  • Aspartame (found in brands like Equal and in many diet sodas) has a mild artificial flavour.
  • Saccharin (Sweet’N Low) is one of the oldest artificial sweeteners. It fell out of popularity in the 1970s due to studies linking it to cancer in animal trials, but this was later debunked in the 1990s. It has an artificial flavour that lingers after drinking.
  • Sucralose (Splenda) is one of the sweetest alternatives to sugar and is nearly 600 times sweeter than sugar. It has no bitter or metallic aftertaste like saccharin, but it does have a noticeable artificial flavour.
  • Stevia products (PureVia, SweetLeaf, Stevia Extract, and Truvia) are derived from a natural source, but they are highly processed. They can be excessively sweet, and some people find that they cause bloating or nausea.

These artificial sweeteners impart coffee with undesirable flavours to varying degrees. While some are worse than others, all of them can make coffee taste slightly medicinal.

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Frequently asked questions

Coffee has a laxative effect on some people, but not everyone. It is believed that coffee stimulates the colon and intestinal muscles, which can lead to an easier bowel movement.

Coffee contains caffeine, which is a stimulant. Caffeine triggers contractions in the colon and intestinal muscles, pushing the contents towards the rectum. Additionally, coffee stimulates the production of hormones such as gastrin and cholecystokinin, which are involved in the gastrocolic reflex, further stimulating bowel movements.

The simple act of drinking a warm beverage in the morning can stimulate a defecation reflex known as the gastrocolic reflex. This reflex helps jump-start the bowels whenever something is consumed. Additionally, other additives in coffee, such as dairy products and artificial sweeteners, may also have a laxative effect.

Yes, the type of coffee can make a difference. Caffeinated coffee seems to have a stronger effect on colon muscle activity compared to decaffeinated coffee. However, decaf coffee can also stimulate bowel movements, indicating that other compounds or factors are at play.

While coffee can help stimulate bowel movements, it is not recommended as a laxative to relieve constipation. Excessive caffeine consumption can lead to loose stools or diarrhea, and it can also be dehydrating, which can worsen constipation.

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