Tea and coffee are go-to beverages for many who seek a mental boost. But if your mornings come with a side of stomach discomfort or multiple bathroom trips, you might want to look closer at what you drink. Irritable Bowel Syndrome (IBS), a common gut condition, can be triggered or worsened by certain lifestyle habits, and caffeine may be one of the culprits.
IBS manifests through abdominal pain, bloating, excess gas, and irregular bowel habits like constipation or diarrhoea, says Dr Bhavesh Patel, consultant gastroenterologist at Bhailal Amin General Hospital, Vadodara. “Caffeine, though not a direct cause, can definitely aggravate symptoms in IBS patients, especially those prone to diarrhoea. Caffeine stimulates the central nervous system and also increases gastrointestinal motility. In simpler terms, it speeds up your gut, something IBS sufferers may want to avoid,” he warns.
Coffee, being highly acidic and rich in caffeine, is often harsh on sensitive digestive systems. It can trigger urgent bowel movements, stomach cramps, and gas, says Dr Patel. “We do see patterns where patients consuming more than 2–3 cups of coffee a day report worsening symptoms, particularly bloating and urgency. It’s a double-edged sword for those who depend on caffeine to jumpstart their day but dread the tummy turmoil that follows,” he adds.
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Tea vs coffee:
While tea might seem like a milder option than coffee, it’s not completely safe either. “Black and green teas contain caffeine, though in smaller amounts. Herbal teas, often caffeine-free, can still influence gut behaviour depending on their ingredients. For instance, peppermint tea might ease symptoms in some, but not all herbal blends are created equal. Herbal teas, especially those with additives or floral ingredients, may still irritate sensitive stomachs. It's very individual-specific,” says Dr Patel.
Alongside, the additives in your cup, like sugar, milk, and creamers commonly paired with tea or coffee can also provoke IBS symptoms. “Lactose intolerance is common among IBS patients, so adding milk to tea or coffee can further complicate things. This makes it harder to understand whether it’s the caffeine or what goes with it that’s causing the problem,” he adds.
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Follow these tips suggested by Dr Patel to stay away from IBS:
- Limit your intake: Too much caffeine can overstimulate your gut. If you're dealing with IBS, especially the diarrhoea-prone kind, it's best to keep it to just one cup of tea or coffee a day. See how your body reacts, and if symptoms worsen, consider cutting back even more.
- Go decaf or try herbal teas: Decaffeinated coffee or tea still gives you the comfort of a warm cup without the harsh effects of caffeine. Herbal teas like chamomile, ginger, or peppermint can be soothing, but pay attention to how your stomach feels afterward. “Not all herbal teas are friendly for IBS. Some blends can actually irritate your gut,” notes Dr Patel.
- Watch the add-ons: Dairy milk and sugar might make your drink tastier, but they’re also common IBS triggers. Lactose can cause bloating and gas, and sugar can ferment in the gut. Try switching to lactose-free or plant-based milk like almond or oat, and skip the sugar when you can.
- Choose the right time to sip: Drinking coffee first thing in the morning on an empty stomach can be a recipe for disaster. It may lead to cramping or urgency. Try having your drink with a small meal instead, and avoid it during times of high stress, since anxiety and caffeine together can make IBS worse.
- Maintain a gut-friendly journal: Everyone’s IBS triggers are different. Keep a simple diary of what you drink and when, along with any symptoms that follow. Over time, you’ll spot patterns, maybe it’s a certain type of tea, a second cup, or milk that’s setting you off.
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