Is coffee anti- or pro-inflammatory? Gut health specialist clears the confusion

Health benefits of coffee: Coffee makes you more alert by stimulating your central nervous system, which isn’t always beneficial. Drinking caffeinated beverages on an empty stomach in the morning can cause cortisol to spike (Image: Pexels)

Coffee is the second most popular drink in the world. For millions, it’s an essential morning ritual that kick-starts the day, providing energy and alertness, as well as comfort and even artistic inspiration. Despite its worldwide popularity, discussions about coffee's health benefits often seem fragmented. Some studies praise it for being a rich source of antioxidants, while others caution that it can cause inflammation, acidity, and cortisol spikes. Consequently, many people are unsure whether their daily coffee is beneficial or harmful.

The truth is more nuanced than a simple yes or no. The effect of coffee on the body depends on how much you drink, when and how you brew it, and your health condition. Understanding these factors can help you enjoy coffee without adverse effects.

Health benefits of coffee: Compounds that fight inflammation

Coffee contains natural antioxidants like polyphenols and chlorogenic acid, which neutralise free radicals and reduce oxidative stress, a leading cause of inflammation. Moderate coffee consumption has been linked to healthy metabolism, heart function, and a lower incidence of certain inflammatory diseases.

“Coffee itself isn’t inflammatory — it’s about how you drink it,” Rhea Menon, MD, Functional Medicine and Gut Health Specialist, tells Moneycontrol. “Excessive coffee spikes cortisol — the body’s stress hormone — and can irritate the digestive system in those with a sensitive gut lining, potentially causing inflammation,” she adds.

People with irritable bowel syndrome (IBS), GERD, gastritis, or autoimmune disorders are more likely to experience inflammation symptoms like bloating, acidity, joint pain, and fatigue if they consume too much caffeine or don’t space it out properly.

Spikes in cortisol and stress sensitivity

Coffee makes you more alert by stimulating your central nervous system, which isn’t always beneficial. Drinking caffeinated beverages on an empty stomach in the morning can cause cortisol to spike. Over time, this can lead to chronically elevated cortisol levels, impairing immune function, disrupting hormonal balance, and promoting inflammation. High caffeine levels combined with emotional or work stress can worsen these effects.

The right way to consume coffee

Instead of giving up coffee entirely, you can adjust your consumption to reduce inflammation risks.

• Avoid drinking coffee on an empty stomach
• Have a small snack or breakfast first
• Limit to 1–2 cups daily instead of several
• Use brewing methods that retain antioxidants, like filtered coffee
• Avoid heavily sweetened creamers and syrups, which contain sugars and trans fats
• Choose A2 milk, a plant-based alternative, or black coffee if regular milk causes bloating and mucus production

These simple changes can increase tolerance and reduce inflammation-related symptoms.

Who should cut back or avoid coffee

Certain individuals should monitor their coffee consumption more closely:

• People with gastritis, IBS, or GERD
• Those recovering from chronic stress or burnout
• Individuals with autoimmune flare-ups
• Women with adrenal fatigue or PCOS

In such cases, switching to natural teas temporarily may help with healing, allowing a gradual reintroduction of coffee later.