Is Coffee Low-FODMAP? Explore Expert Opinions In 2024
Updated on
- Written by Susan Adeosun, Dr.
Medically reviewed by
Kathy Shattler, MS, RDN
We embark on diets for many reasons — weight loss, muscle building, and more. A low-FODMAP meal plan is another popular diet designed to help manage irritable bowel syndrome symptoms and other gastrointestinal disorders. It is commonly asked, “Is coffee low FODMAP?”
Are you a coffee lover wondering if your favorite beverage fits into a low-FODMAP diet? You’re not alone. Many have questioned how their daily cup of ground coffee fits into this popular dietary approach.
FODMAP[1] stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They are carbohydrates that can be difficult for some people to digest. So, a diet low in them helps individuals experience relief[2] from digestive discomfort, bloating, and other IBS-related symptoms.
The low-FODMAP diet has recently gained popularity due to its potential benefits for those with gastrointestinal issues. But where does coffee fit into this dietary approach? Let’s dive in and find out.
Is Coffee FODMAP Friendly?
Yes, coffee can be considered FODMAP-friendly. It is low in FODMAPs. However, caffeine may still irritate the gut for some individuals, despite being low FODMAP.
The compatibility of coffee with a FODMAP diet may depend on the type of coffee and your tolerance. It is advised to monitor your own reactions when consuming coffee on a low FODMAP diet.
Coffee’s Impact On Human Body
Coffee is a widely consumed beverage with various impacts on the human body. It is a popular beverage made from the coffee plant’s roasted seeds, commonly called beans.
Making coffee involves harvesting the coffee cherries, extracting the seeds, and roasting them to varying degrees. The roasted coffee beans are ground and brewed with hot water to extract the flavors and create the final beverage.
Coffee contains caffeine, a natural stimulant that affects the central nervous system, leading to increased alertness and reduced fatigue. The flavor profile of coffee can vary widely depending on factors such as the type of bean, roast level, and brewing method.
In addition to its stimulating effects, coffee also contains various antioxidants and nutrients. They can provide health benefits when consumed in moderation. However, excessive coffee consumption may lead to adverse health effects for some individuals. Here are some of the ways coffee can impact the human body:[3]
Positive Impact Of Coffee
- Cognitive function: Coffee contains caffeine, a natural stimulant that can improve mental alertness,[4] focus, and concentration.
- Physical performance: Caffeine in coffee can enhance physical performance[5] by increasing adrenaline levels and breaking down body fat for energy use.
- Antioxidants: Coffee is rich in antioxidants,[6] which can help protect cells from damage caused by free radicals and reduce inflammation.
- Reduced risk of certain diseases: Moderate coffee consumption has been associated with a lower risk of developing some illnesses, such as Parkinson’s disease, Alzheimer’s disease,[7] and type 2 diabetes.
Negative Effects Of Coffee
- Digestive issues: Coffee can stimulate the production of stomach acid, which may lead to heartburn,[8] acid reflux, or gastroesophageal reflux disease in some individuals.
- Sleep disruption: Caffeine can interfere with sleep patterns, making it difficult to fall asleep or stay asleep, especially when consumed close to bedtime
- Dependency and withdrawal: Regular coffee consumption can lead to caffeine dependence, and abruptly stopping caffeine intake may result in withdrawal symptoms, such as headaches, fatigue, and irritability.
Which Type Of Coffee Is FODMAP-Friendly
Now, is coffee FODMAP friendly?
Regarding the FODMAP healthy diet, certain types of coffee are considered more FODMAP-friendly than others. It’s essential to consider not only the type of coffee but also the additives and accompaniments that may be high in FODMAPs. Here are some types of coffee–additives included, and their FODMAP friendliness:
- Pure black coffee: FODMAPS coffee is often without additives such as milk, cream, or sweeteners. A lack of these additives means they are low in FODMAPs.
- Decaf coffee: People love decaf coffee, so they often wonder, is it low fodmap? Turns out it is. The lack of caffeine means you can enjoy it without the stress of FODMAP.
- Drip coffee: If you drink drip-brewed coffee, you will be happy to know that regular drip coffee, without added milk or cream, is typically low in FODMAPs.
- French press coffee: If you drink coffee of a specialty brew, you will be happy to learn that French press coffee can be low in FODMAPs as long as it’s not mixed with high-FODMAP ingredients like sweeteners. However, you only need to limit regular milk to 2 cups per day on a low-FODMAP diet unless lactose-intolerant.
- Instant coffee: If you like instant coffee, you will be happy to know they are low in FODMAPs. However, it’s always a good idea to check the ingredient list in every package of instant coffee to ensure there are no added FODMAP-containing ingredients.
- Espresso made from darker roasted beans: Stick to moderate serving sizes (e.g., one shot) and ensure the beans used are darker roasted.
- Cold brew coffee: Cold brewing involves steeping coffee grounds in cold water for an extended period. It can result in a less acidic and potentially lower FODMAP coffee option.
Recommended Amount Of Coffee On A Low FODMAP Diet
There is no specific amount of coffee on a low FODMAP diet[9] as it primarily focuses on reducing the intake of fermentable carbohydrates rather than limiting particular foods or beverages. However, it’s important to consider a few factors when consuming coffee on a low FODMAP diet:
- Serving size: Large amounts of any food or beverage, including coffee, can increase the overall FODMAP load.
- Roasting process: Darker roasts tend to be lower in FODMAPs than lighter roasts. This is because the roasting process can reduce the FODMAP content in the coffee beans.
- Brewing method: Some brewing methods, such as espresso or French press, may extract more FODMAPs than others. This is because certain compounds are more soluble in water than others, which can be extracted during brewing.
- Milk alternatives: Many people enjoy their coffee with milk, but not all milk options are low FODMAP. Lactose-free milk, almond milk, coconut milk and small servings of rice milk or hemp milk servings are suitable low-FODMAP alternatives.
- Sweeteners: If you prefer your cup of coffee sweetened, opt for low FODMAP sweeteners like sugar, maple syrup, or stevia. Avoid high-FODMAP sweeteners like honey, agave syrup, and high-fructose corn syrup.
The Bottom Line
Coffee is generally considered low-FODMAP and can be enjoyed by those following a FODMAP diet. However, it’s essential to remember that individual reactions to coffee can vary. Some people may still experience gut irritation despite its low-FODMAP status.
To ensure a FODMAP-friendly coffee experience, choose suitable coffee types like black regular or decaffeinated espresso and pay attention to the additives, such as milk alternatives and sweeteners. Lastly, monitor your tolerance to coffee and adjust your consumption accordingly.
Frequently Asked Questions
Coffee can affect your IBS symptoms differently depending on the type and amount of coffee and your sensitivity to caffeine. Due to IBS, caffeine in coffee can cause:
– Discomfort.
– Diarrhea.
– Abdominal pain.
– Increased stomach acid production.
Do you want to quit coffee completely? While that is the safest option, there is no substantial harm in drinking it occasionally. Some people with IBS can tolerate coffee in moderation. Others may need to avoid it or switch to decaf or alternative.
Caffeine itself does not contain FODMAPs. However, some beverages that contain caffeine may also contain FODMAPs due to added ingredients or how they are prepared. Here’s a breakdown of some common low-FODMAP caffeinated beverages:
– Black coffee.
– Espresso.
– Tea.
– Matcha.
– Low-Acid coffee: Coffee with lower acidity levels can be gentler on the digestive system.
– Decaffeinated coffee: Regular coffee contains caffeine. Choosing decaffeinated options may be beneficial.
Other considerations include taking a small serving size and to drink drip brewed coffee.
+ 9 sources
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- Halmos, E.P., Victoria Alexandra Power, Shepherd, S., Gibson, P.G. and Muir, J.G. (2014). A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome. [online] 146(1), pp.67-75.e5. doi:https://doi.org/10.1053/j.gastro.2013.09.046.
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- Martins, G., Paulo, J., Ferreira, L., Souza-Junior, T.P. and Antonio Herbert Lancha (2020). Caffeine and Exercise Performance: Possible Directions for Definitive Findings. [online] 2. doi:https://doi.org/10.3389/fspor.2020.574854.
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- Wierzejska, R. (2017). Can coffee consumption lower the risk of Alzheimer’s disease and Parkinson’s disease? A literature review. [online] 3, pp.507–514. doi:https://doi.org/10.5114/aoms.2016.63599.
- Nehlig, A. (2022). Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update. [online] 14(2), pp.399–399. doi:https://doi.org/10.3390/nu14020399.
- Bellini, M., Tonarelli, S., Nagy, A., Pancetti, A., Costa, F., Ricchiuti, A., Nicola de Bortoli, Mosca, M., Marchi, S. and Rossi, A. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. [online] 12(1), pp.148–148. doi:https://doi.org/10.3390/nu12010148.
Written by:
Susan Adeosun, Dr.
Medically reviewed by:
Medically reviewed by:
