Table of Contents
- Introduction: Does Coffee Cause Bloating?
- What Is Bloating?
- Why Does Coffee Cause Bloating and Gas?
- Can Black Coffee Cause Bloating?
- Can Coffee Cause Both Bloating and Constipation?
- Are There Any Benefits to Coffee?
- What Conditions Make You More Prone to Bloating?
- What Causes Bloating?
- What Is Caffeine and How Does It Affect the Gut?
- How Do You Get Rid of Coffee Bloat?
- What Relieves Bloating Quickly?
- What Are Good Alternatives to Coffee?
- Frequently Asked Questions
Does coffe cause bloating?
Does your morning coffee leave you feeling uncomfortably full, gassy, or bloated? You are not alone. While coffee is loved for its energy-boosting effects, it can also cause digestive discomfort in some people especially those with sensitive guts. So, does coffee cause bloating? The short answer is yes, it can — and there are several reasons why.
In this blog, we’ll explore what bloating actually is, why coffee may cause bloating, which underlying health conditions can make you more prone to coffee-related bloating, and what you can do to prevent or relieve it. Whether you’re drinking black coffee, adding dairy or sweeteners, or sipping it on an empty stomach — you’ll discover how to enjoy your brew without the bloat.
What Is Bloating?
Bloating is a very common digestive complaint. It feels like abdominal tightness or swelling and is often accompanied by gas, pressure, or visible distension. Bloating can be occasional or chronic and is typically linked to excess gas, sluggish digestion, constipation food intolerances, or an imbalanced gut microbiome or in some case a small intestinal bacterial overgrowth.
What Does the Research Say About Coffee?
Recent research suggests that coffee has more complex effects on digestion than we once thought — and the gut microbiome may be part of the reason some people feel bloated after drinking it.
A 2024 scientific review published in Nutrients examined how coffee impacts gut bacteria and digestive function.
The findings showed that moderate coffee consumption (under 4 cups per day) may actually support a healthier microbiome. It increased beneficial bacterial groups like Bifidobacterium and Firmicutes, and reduced potentially problematic microbes like Enterobacteria. It also appeared to increase microbial diversity, which is a key marker of good gut health.
However, the same review also highlighted that coffee stimulates motility, digestive secretions, and acid production — all of which can be a double-edged sword. For some people, this stimulation helps reduce bloating by keeping things moving. But in individuals with SIBO, IBS, or dysbiosis, the extra stimulation or shift in bacteria can cause more gas, fermentation, and bloating — especially if the gut lining is already inflamed or the bacteria are in the wrong place.
So, while coffee might benefit the microbiome overall, how it affects bloating depends on the health of your gut. If you feel worse after your morning brew, it doesn’t mean coffee is inherently bad — but it might be a sign your gut needs some extra support.
Why does coffee cause bloating and gas?
Let’s look at some of the key reasons why coffee can cause bloating and gas:
1. It Boosts Stomach Acid (Sometimes Too Much)
Caffeine stimulates the release of stomach acid and gastrin, a hormone that tells your stomach to produce more acid. While this helps break down food, it can also irritate your stomach lining or trigger reflux leading to bloating, burning, or discomfort.
Gastrin itself doesn’t directly harm the stomach. The issue lies in what it triggers: a surge in stomach acid (hydrochloric acid). If you already have a sensitive gut lining, low mucosal protection, gastritis, or reflux, this acid increase can irritate tissue, cause a burning sensation, or contribute to bloating and discomfort — especially if coffee is consumed on an empty stomach.
2. It Speeds Up Gut Motility
Coffee gets things moving — literally. It stimulates smooth muscle contractions in your intestines, which can lead to quicker transit. For some, that means more frequent bowel movements. But if your gut is sensitive, it may cause cramping, gas, or bloating.
3. It’s Naturally Acidic
Coffee is naturally acidic—especially light and medium roasts—and while that acidity gives coffee its bold flavour, it can also be harsh on the digestive system for some people.
When you drink coffee, the acidity can irritate the lining of your stomach and stimulate the production of gastric acid. This extra acid can lead to symptoms like heartburn, indigestion, nausea, or bloating, particularly if your gut is already sensitive.
If you’ve ever felt a sour or burning sensation in your chest or upper abdomen after a cup of coffee, you’re likely reacting to that acid load.
Certain people are more prone to this, including those with:
- Gastritis (inflammation of the stomach lining)
- Acid reflux or GERD
- Peptic ulcers
- Hiatal hernia
Even if you don’t have a diagnosed condition, you might still be sensitive to the acidity in coffee—especially if you drink it first thing in the morning or on an empty stomach.
4. Additives Can Be a Hidden Trigger
Do you add milk, cream, sugar, sweeteners, or flavoured syrups to your coffee? If so, your bloating might not be caused by the coffee itself—it could be what you’re mixing into it.
Dairy intolerance can cause bloating
If you’re using cow’s milk or cream, lactose could be the issue. Lactose intolerance is incredibly common, especially in adults, and it means your body has trouble digesting the sugar found in milk. This can lead to:
- Gas
- Bloating
- Cramping
- Loose stools
Even if you’re only mildly sensitive, a splash of milk in your morning latte might be enough to trigger symptoms—especially if your gut is already irritated or inflamed.
Plant Milks Aren’t Always Better
While many people switch to almond, oat, or soy milk to avoid dairy, plant-based milks can sometimes cause issues too. Many contain added gums, thickeners, or emulsifiers (like carrageenan or guar gum) to improve texture—but these additives can irritate the gut lining or disrupt the microbiome in sensitive individuals.
Sugar and Sweeteners
Adding regular sugar can spike your blood sugar and feed unfriendly gut bacteria, but artificial sweeteners are even more notorious when it comes to bloating.
Sweeteners like sorbitol, mannitol, xylitol, and sucralose (often found in sugar-free syrups or sweetener packets) ferment in the gut, especially in people with IBS or SIBO. This fermentation creates gas—and that can leave you feeling puffy, bloated, or gassy after your cup.
5. It May Disrupt Your Gut Microbiome
Coffee can alter the balance of gut bacteria — particularly in sensitive individuals or those with conditions like SIBO or IBS. An imbalance in your microbiome can lead to excess gas, inflammation, and bloating.our gut is home to trillions of bacteria—collectively known as the gut microbiome—that play a crucial role in digestion, immune function, mood regulation, and even how you metabolize food.
While moderate coffee intake has been shown to have some positive effects on gut health—like supporting certain beneficial bacteria—it can also throw things off balance in sensitive individuals or people with underlying conditions like IBS or SIBO.
How Coffee Affects Your Microbiome
- Coffee contains polyphenols, which can feed good bacteria—but in some cases, it may also stimulate or feed the wrong types of bacteria, especially if there’s already dysbiosis (an imbalance of good and bad microbes).
- Caffeine and coffee’s acidity can irritate the intestinal lining, potentially increasing gut permeability (“leaky gut”), which can lead to inflammation and immune reactions that show up as bloating, fatigue, or skin issues.
- In people with SIBO (Small Intestinal Bacterial Overgrowth), the problem isn’t just which bacteria you have—it’s where they are. Coffee may stimulate motility in a way that worsens fermentation in the small intestine, leading to gas, pressure, and bloating within 30–90 minutes of drinking it.
6. It Raises Cortisol, the Stress Hormone
Caffeine stimulates the release of cortisol, your body’s primary stress hormone. In high amounts, cortisol can slow digestion, increase gut sensitivity, and worsen symptoms of bloating — especially if you’re already prone to anxiety or HPA axis dysfunction.
Can Black Coffee Cause Bloating?
You might think drinking your coffee black is the “safe” option when it comes to bloating—but unfortunately, that’s not always the case.
Even without any milk, sugar, or flavourings, black coffee can still irritate the gut, particularly if you have a sensitive digestive system or drink it first thing in the morning on an empty stomach.
Drinking black coffee on an empty stomach means there’s no food to buffer the acid or slow down the caffeine absorption. That can lead to:
- A sharp spike in stomach acid
- Gut irritation
- Jitters, nausea, or digestive discomfort (including bloating)
So Why Does It Bloat Some People but Not Others?
Everyone’s gut is different. Some people metabolise caffeine quickly and have a resilient stomach lining. Others are more sensitive to acidity, stress, or gut stimulation—and coffee hits them harder.
Can Coffee Cause Both Bloating and Constipation?
Coffee’s Diuretic Effect Can Backfire
Caffeine is mildly diuretic, meaning it increases urination. If you’re drinking a lot of coffee and not balancing it with water, it can dehydrate you. And dehydration is one of the most common, overlooked causes of constipation.
When you’re dehydrated:
Slower motility allows gas to build up—leading to that uncomfortable bloated, backed-up feeling
The colon absorbs more water from stool
This makes stools harder, drier, and more difficult to pass
Are There Any Benefits to Coffee?
Absolutely. Coffee can:
- Boost mental alertness and energy
- Improve mood and concentration
- Support metabolic rate
- Provide antioxidants like chlorogenic acid
- Even reduce the risk of some chronic diseases when consumed moderately
It’s not all bad—unless your gut disagrees.
What Conditions Make You More Prone to Bloating?
You may be more sensitive to coffee’s effects if you have:
- IBS or SIBO
- Food intolerances
- GERD or acid reflux
- Gastritis or ulcers
- Dysbiosis or leaky gut
- Hormonal fluctuations (PMS, perimenopause)
- High stress or anxiety
What Causes Bloating?
Bloating can result from multiple dietary, lifestyle, and health-related factors. Identifying the root cause is essential for long-term relief. Here are some of the most common contributors:
1. Eating Too Quickly
Rapid eating causes you to swallow excess air (aerophagia), which can lead to trapped gas and bloating. It also limits thorough chewing, putting more strain on the digestive process. Tip: Eat mindfully and chew thoroughly to reduce air intake and support better digestion.
2. Overeating
Large meals, especially those high in fat or refined carbohydrates, can slow gastric emptying and lead to a heavy, bloated feeling. Tip: Eat smaller, balanced meals and stop before you’re overly full.
3. Food Intolerances
Common triggers include:
- Lactose (dairy products)
- Fructose (fruit, sweeteners)
- Gluten (wheat, rye, barley)
- FODMAPs (fermentable carbs in onions, garlic, apples, legumes) These can ferment in the gut and cause gas, bloating, and discomfort. Tip: Try an elimination diet or food intolerance test to identify your personal triggers.
4. Gut Microbiome Imbalances
An imbalance of gut bacteria (dysbiosis) can increase gas production and compromise digestion, particularly after antibiotics, stress, or infection. Tip: Consider a gut microbiome test and take targeted probiotics to restore balance.
5. Constipation
Sluggish bowels allow stool and gas to build up, which increases pressure and bloating. Tip: Support regularity with hydration, fibre, gentle movement, and supplements like magnesium citrate.
6. SIBO (Small Intestinal Bacterial Overgrowth)
SIBO occurs when bacteria overgrow in the small intestine, leading to premature fermentation of food, gas, and bloating shortly after eating. Tip: If bloating occurs within 30–90 minutes after meals, consider a SIBO test.
7. IBS (Irritable Bowel Syndrome)
IBS is a leading cause of chronic bloating and is often accompanied by irregular bowel habits and food sensitivities. Tip: A low-FODMAP diet, gut-directed hypnotherapy, or professional support may help manage IBS.
8. Hormonal Changes
Hormonal fluctuations, particularly around menstruation, menopause, or with conditions like PCOS, can affect gut motility and contribute to bloating. Tip: Track your symptoms and consider hormone-balancing strategies.
9. Stress and Anxiety
The gut-brain axis means that stress can directly affect digestion, slowing it down and leading to gas build-up. Tip: Incorporate relaxation techniques like deep breathing or mindfulness to support digestion.
10. Low or High Stomach Acid
Both insufficient and excess stomach acid can impair protein digestion, leading to fermentation and gas. Tip: If protein-rich meals cause bloating, you may benefit from testing stomach acid levels.
What Is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, energy drinks, and chocolate. It increases alertness but also stimulates the digestive tract, which may lead to cramping, urgency, or bloating in those with gut sensitivity.
How Do You Get Rid of Coffee Bloat?
If your daily coffee habit is leaving you feeling bloated or uncomfortable, there are simple, effective steps you can take to reduce or prevent symptoms. Here’s how to support your digestion while still enjoying your brew:
1. Eat Before You Drink
Drinking coffee on an empty stomach can overstimulate acid production and irritate the gut lining. Have a light breakfast with healthy fats and proteins (like eggs or oats) before your first cup to buffer its effects.
2. Choose Low-Acid or Cold Brew Varieties
Cold brew and dark roast coffees tend to be lower in acid and gentler on the stomach. Look for “low-acid” labels if you’re prone to reflux or indigestion.
3. Watch the Additives
Milk, creamers, and sweeteners—especially artificial ones—can all cause bloating if you’re sensitive to lactose or sugar alcohols. Try unsweetened plant-based milks or skip additives altogether.
4. Reduce Your Intake Gradually
If you’re drinking multiple cups a day, try cutting back slowly to avoid withdrawal headaches. Start by switching to half-caf or alternate days with herbal teas.
5. Stay Well-Hydrated
Coffee has a mild diuretic effect, and dehydration can slow digestion and contribute to bloating. Balance each cup of coffee with a glass of water, and aim for 1.5–2 litres of water daily.
6. Support Your Gut Health
If your gut microbiome is imbalanced, coffee can make symptoms worse. Try:
- Taking a high-quality probiotic
- Adding fermented foods to your diet (e.g., sauerkraut, kefir)
- Using digestive enzymes with meals
- Drinking soothing herbal teas like peppermint, ginger, or fennel
Sometimes the best way to see if coffee is the culprit is to go without it for a week or two. A short “coffee detox” can help reset your system and give your gut a chance to heal.
8. Switch to Gut-Friendly Alternatives
If you love the ritual of coffee but not the bloat, try switching to herbal or adaptogenic blends. Options like chicory root coffee, matcha, or golden milk offer energy and comfort without overstimulating the gut.
What Relieves Bloating Quickly?
If you are already feeling bloated and uncomfortable, ere are a few quick and simple ways to help your gut feel better fast. Here’s what can ease the pressure and get things moving:
Peppermint or Fennel Tea
Both herbs are natural carminatives—meaning they help relax the digestive tract and reduce gas. A warm cup of peppermint or fennel tea can soothe cramps, ease bloating, and help relieve trapped wind.
Walking or Gentle Movement
Lying down after eating can make bloating worse. A short 10–15 minute walk helps stimulate digestion and encourages your body to release excess gas.
Abdominal Massage
Gently massaging your stomach in a clockwise motion can support bowel movement and ease discomfort—especially if you’re feeling constipated or gassy.
Activated Charcoal or Simethicone
These over-the-counter remedies work by binding to gas (charcoal) or breaking up gas bubbles (simethicone). They’re not long-term fixes but can be helpful for occasional relief.
A Warm Compress or Heat Pack
Placing a warm water bottle or heat pack on your belly can relax tense abdominal muscles and improve circulation, which helps relieve that bloated, tight feeling. Deep Breathing or Relaxation Techniques
Stress can literally “shut down” your digestion. Try deep belly breathing, meditation, or even a few yoga poses like child’s pose or supine twists to calm your nervous system and ease gut tension.
What Are Good Alternatives to Coffee?
If coffee doesn’t suit your gut, try:
- Matcha or green tea (lower caffeine)
- Chicory root coffee (caffeine-free and prebiotic)
- Turmeric or golden milk
- Dandelion tea
- Rooibos or ginger tea
- Adaptogenic drinks (e.g., maca, ashwagandha)
- Lemon water to support gentle detox and digestion
Want to get to the root of your bloating? Explore our tests or book a consultation to work with a gut health expert today today.
Frequently Asked Questions
How can I avoid bloating from coffee?
To prevent coffee-related bloating, follow these tips:
- Avoid drinking coffee on an empty stomach – eat a small meal first to buffer acid production.
- Choose low-acid coffee – opt for cold brew or dark roast varieties.
- Skip irritating additives – avoid dairy if you’re lactose intolerant and skip artificial sweeteners.
- Limit caffeine intake – try one cup per day or switch to half-caf.
- Stay well-hydrated – balance coffee with water to avoid dehydration-related bloat.
- Take digestive support – probiotics or enzymes can help maintain gut health.
- Switch it up – try herbal coffee alternatives if symptoms persist.
How long does coffee bloat last?
Coffee-related bloating typically lasts anywhere from a few hours to a full day, depending on your gut sensitivity, hydration levels, and whether you’ve eaten. Drinking coffee on an empty stomach or with irritating additives like dairy or artificial sweeteners can prolong the discomfort. Staying hydrated and moving your body can help speed up relief.
Can coffee cause bloating and weight gain?
While coffee itself is low in calories, it can indirectly contribute to weight gain if it causes chronic bloating, fluid retention, or leads to the consumption of high-calorie additions like syrups, sugar, and cream. Additionally, if coffee disrupts your gut health or sleep, it may affect metabolism and appetite regulation over time.
Does coffee cause bloating in the face?
Facial bloating after coffee is less common but possible, particularly if you’re reacting to inflammation, fluid retention, or adrenal stress from excessive caffeine. High cortisol levels caused by coffee can lead to puffiness in the face for some sensitive individuals — especially if combined with poor sleep or dehydration.
Working with a healthcare provider can help tailor a tests, dietary advice and a tailored supplement regimen to your specific needs for optimal results.
Author – Victoria Tyler BSc Hons MBANT
Victoria Tyler owns and runs two busy clinics : Nutrition and Vitality and the IBS and Gut Disorder Clinic.
Nutrition and Vitality, along with the IBS and Gut Disorder Clinic, were founded with the goal of helping patients alleviate IBS symptoms by uncovering and addressing the root causes of their digestive issues.
As a Registered Nutritional Therapist, Victoria holds a BSc (Hons) in Nutritional Therapy and has trained with the Institute of Functional Medicine. She is also accredited by BANT and CNHC.
Before transitioning into health, Victoria earned a degree in Economics and an MBA, working with corporations including Canon and Vodafone. However, her own health challenges led her to pursue a career in Nutritional Therapy.
With a passion for learning, Victoria is committed to staying at the forefront of Functional Medicine. She helps patients manage IBS and other digestive disorders, including SIBO, Candida, and IBD, by identifying and addressing their root causes.
Victoria strongly believes that every symptom has an underlying cause, and there is always a solution to every health condition. To learn more, or to see patient reviews, visit Victoria’s profile on Google.
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