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Does Coffee Cause Inflammation? Here’s What To Know In 2024
Updated on
- Written by Luke Sumpter, Health Writer
Medically reviewed by
Jennifer Olejarz, Nutritionist & Health Coach
Coffee is one of the most popular drinks in the world. People drink it because of its stimulating effects, especially in the morning. This natural buzz is all thanks to caffeine. This chemical provides a stimulating effect. However, as a psychoactive drug, it also poses a risk of addiction.[1] But coffee contains more than just caffeine.
The drink also offers several anti-inflammatory compounds[2] that make it a good addition to an anti-inflammatory diet. But research shows that coffee has inflammatory effects[3] on some people.
So, does coffee cause inflammation? Or does it help to fight against it? Find out everything you need to know about coffee and inflammation below.
Is Coffee Inflammatory?
Research shows that coffee decreases inflammation in some people, but raises it in others.
Many people drink coffee every day for its stimulating effects. But does coffee cause inflammation?
Coffee contains chemicals that have a beneficial effect on inflammation. There are several ways to improve the anti-inflammatory properties of coffee. These include skipping the sugar and adding milk.
There are many other ways to combat inflammation, like exercise, anti-inflammatory foods, and probiotics.
How Do Foods And Drinks Affect Inflammation?
Inflammation gets a bad rap, but this process plays an important role in the body. Short term, it helps to fight off infections[4] and heal wounds.
However, long-term chronic inflammation can cause problems. Poor diet and lifestyle choices cause body-wide inflammation linked to chronic diseases such as cancer,[5] diabetes, cardiovascular disease, and depression.
People seek anti-inflammatory food options and products for inflammation as part of a healthy lifestyle. They also try to avoid foods that cause it.
But is coffee inflammatory?
Before we answer this, let’s look at how some food and drinks impact anti-inflammatory benefits.
Processed Foods Alter Gut Bacteria
Americans continue to eat more processed foods[6] than ever before. Research links these food items, such as cereals, bread, cakes, and ready meals, to a heightened risk of irritable bowel disease[7] and heart disease.[8]
Processed foods can cause an inflammatory response by altering gut bacteria. In doing so, these products change how these microbes interact with the immune system. This can give rise to chronic inflammation.[9]
Excess Sugar Drives Inflammation
Adults in America consume around 17 teaspoons of added sugar[10] each day — that’s two to three times more than recommended. Sugar appeals to the taste buds but can have a negative effect elsewhere in the body.
High amounts of sugar contribute to low-grade chronic inflammation,[11] further exacerbating symptoms and other health conditions. This includes type 2 diabetes, metabolic syndrome, obesity, and heart disease.
It’s also linked to mental health conditions like depression[12] and anxiety.[13]
Artificial Sweeteners Can Trigger The Body’s Inflammatory Response
People choose artificially sweetened foods to avoid sugar and lose weight.[14] However, some sweeteners can contribute to chronic inflammation.
Aspartame, a product 200 times sweeter[15] than table sugar, can cause inflammation in some people. Research shows the chemical can aggravate gut inflammation[16] in those susceptible.
An Imbalance Of Fatty Acids Can Cause Inflammation
Omega fatty acids play a key role in human health. However, we need to consume them in the correct amounts.
The standard American diet contains up to 25 times the amount of omega-6 fatty acids compared to omega-3. Consuming too many omega-6 fatty acids can increase inflammation in the body.[17]
The Link Between Coffee And Inflammation
Food and drinks can influence chronic inflammation in the body. But does coffee consumption increase low-grade inflammation? And is too much caffeine inflammatory? The findings on this topic remain mixed.
Some research suggests coffee consumption lowers inflammation, while other evidence suggests it can have the opposite effect. The amount of coffee you drink every day is also important, especially when it comes to avoiding anxiety and jitters; don’t forget there is a decaf coffee option. Continue reading to find out more.
Studies Show Mixed Results
People use coffee for weight loss since it might boost their metabolism and suppress their appetite. It’s generally seen as a drink beneficial to your overall health.
But does caffeine cause inflammation and do more harm than good?
It turns out that caffeine can both increase and decrease inflammation.[3] However, the anti-inflammatory effects of coffee are tied to coffee[18] itself and not caffeine.
Coffee Contains Anti-Inflammatory Chemicals
Coffee contains many different chemicals besides caffeine, including polyphenols. These natural compounds, found in many plants, have been found to have anti-inflammatory effects.[19]
Research has found that one particular polyphenol in coffee can quench intestinal inflammation.[20] The chemical could also play a future role in treating chronic diseases such as arthritis[21] and joint pain. This is an exciting finding for those wondering, “Does coffee cause joint inflammation?”
How To Drink Coffee To Fight Inflammation?
Drinking caffeinated coffee can elevate inflammation in some people while lowering it in others. So, is there a way to boost your chances of reaping the health benefits of coffee consumption?
There are several ways to optimize the anti-inflammatory properties of this stimulating drink, such as:
Skip The Sugar
Coffee drinkers often add a teaspoon or two of sugar to their coffee to sweeten it. Modern diets are already extremely high in sugar, which contributes to inflammation.[11] Adding it to coffee only increases the amount of sugar you’ll consume in a day.
Avoid Artificial Sweeteners
As you learned above, some artificial sweeteners also cause inflammation. Without sugar and sweeteners, coffee can taste bitter and unpleasant.
Why not add some honey instead? Although high in sugar, honey has proven anti-inflammatory effects.[22]
Add Milk
Milk usually accompanies sugar as a coffee additive. Unlike sugar, milk can enhance the anti-inflammatory effects of regular coffee consumption.
Research shows that adding milk to coffee creates a mixture of proteins and antioxidants. This chemical cocktail decreases inflammation in immune cells.[23]
Plant-based milk, such as coconut milk, are a tasty alternative for people that don’t drink dairy. However, we need to wait for future studies to see if they create a similar effect when mixed with coffee.
Limit Coffee Intake Later In The Day
Regular coffee drinkers should avoid drinking coffee later in the day since caffeine affects sleep quality.[24] Over time, lack of sleep can increase the risk[25] of developing several diseases and cause inflammation.[26] So prioritize quality sleep!
Other Natural Ways To Reduce Inflammation
Besides drinking coffee, other lifestyle changes help to combat inflammation, such as:
Eating Anti-Inflammatory Foods
Anti-inflammatory foods[27] contain antioxidants and other compounds that help to counter inflammation. These foods include:
- Tomatoes.
- Olive oil.
- Walnuts.
- Fatty fish.
- Fruit.
- Green leafy vegetables.
Eliminating Inflammatory Foods
As well as increasing the number of anti-inflammatory foods in your diet, eliminate some of the culprits. Foods that increase inflammation[27] in the body include processed foods and red meat, such as:
- French fries.
- White bread.
- Hamburgers.
- Margarine.
- Soda.
Exercising Regularly
Exercising regularly comes with many health benefits, including weight management[28] and better mental health.[29] Exercise also produces an anti-inflammatory effect[30] on the body. Keep this in mind every time you don’t feel like going for a run or hitting the gym!
Taking Probiotics
Probiotic foods contain beneficial bacteria. They work hand-in-hand with supplements for leaky gut to boost intestinal health.[31] Probiotic foods also help to lower the inflammatory response.[32] Common probiotic foods[33] include:
- Yogurt — including plant-based ones.
- Raw sauerkraut.
- Kombucha.
- Pickles — only ones made without vinegar.
- Kimchi.
- Kefir.
The Bottom Line
Research shows that coffee can both raise and lower inflammation.
Coffee contains anti-inflammatory chemicals, including polyphenols, that help boost overall health. Yet the drink can still cause inflammation in some people. You can optimize the anti-inflammatory effects of coffee by adding milk and skipping sugar and sweeteners.
Also, try to avoid coffee later in the day since it can impact your quality of sleep. Other natural ways to reduce inflammation include exercise, probiotic foods, and anti-inflammatory foods.
In the end, everyone’s reaction to coffee can be different. Just watch for any symptoms that it might be doing more harm than good — and stick to an amount that doesn’t leave you with negative side effects.
+ 33 sources
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Written by:
Luke Sumpter, Health Writer
Medically reviewed by:
Medically reviewed by:
