Coffee is a much-loved morning ritual for millions of people that stimulates, enhances focus, and brings comfort. However, for many, it comes with an unwanted side effect: heartburn or acid reflux. The sharp burning sensation that lingers long after the last sip can ruin your coffee experience. The acidity in regular coffee is often blamed for aggravating these digestive issues.
Coffee due to the presence of chlorogenic acids, is naturally acidic. It has a pH level typically ranging from 4.85 to 5.10. This acidity contributes to the bold, rich flavors that many coffee drinkers enjoy, but it can also lead to irritation in the digestive system. For individuals prone to heartburn or acid reflux, regular coffee may trigger or worsen these conditions.
Heartburn is the result of stomach acid rising up into the esophagus, causing a burning sensation in the chest. Acid reflux happens when stomach acid flows into the esophagus. Depending on the severity and frequency of this condition, it can lead to gastroesophagealreflux disease (GERD).
The high acidity in regular coffee can relax the lower esophageal sphincter—the muscle that acts as a barrier between the stomach and esophagus—allowing stomach acid to escape and irritate the esophagus and cause that uncomfortable burning sensation in the stomach and chest.
Coffee’s caffeine content further exacerbates the problem. Caffeine is known to increase acid production in the stomach, intensifying the likelihood of acid reflux. The combination of high acidity and caffeine in regular coffee can make it difficult for people with sensitive stomachs to enjoy their morning brew without experiencing discomfort.
Low-acid coffee is processed with the purpose of reducing the acidity level, often with a pH closer to neutral (around 6). Several methods can be used to create low-acid coffee, such as selecting beans that have less acidity, adjusting the roasting process to reduce acid formation, or cold brewing, which naturally produces coffee with lower acidity.
Low-acid coffee offers a smoother, less harsh flavor profile while minimizing the risk of heartburn or acid reflux. Unlike regular coffee, which can irritate the stomach lining and trigger acid production, low-acid coffee is gentler on the digestive system.
• Higher pH Level: Low-acid coffee is less acidic in nature. While traditional coffee has an average pH level between 4.85 and 5.1, low-acid coffee usually has a pH level of 5.5 or has at least 50% less acid than regular coffee. Puroast coffees, as per a recent research by NC A&T (Foods Journal, 2024) have been tested and found to have a pH level above 5.74. The reduced acidity means less irritation to the esophagus and stomach lining, leading to a more comfortable drinking experience.
• Fewer Triggers for Acid Reflux: Apart from being less acidic, low-acid coffee is often lower in caffeine, another known trigger for acid reflux. Many low-acid coffee options use beans that naturally contain less caffeine or undergo decaffeination processes to further reduce the risk of acid reflux.
• Smoother on the Stomach: For people with sensitive digestive systems, low-acid coffee can be a savior. It’s less likely to cause the discomfort that regular coffee might induce, including bloating, indigestion, and the painful burning sensation of heartburn.
While switching to low-acid coffee can help reduce heartburn, low-acid coffee alone wouldn’t help. You may have to make some lifestyle changes to keep heartburn and acid reflux in check:
1. Eat Smaller Meals: Big meals can put extra pressure on your stomach, making it easier for acid to escape into your esophagus. Opt for smaller, more frequent meals to avoid overloading your system.
2. Limit Your Coffee Intake: Instead of consuming several cups of coffee throughout the day, limit your coffee intake to 2 cups as it will help control acidity. Furthermore, try not to have coffee on an empty stomach first thing in the morning as it sometimes leads to irritation of the gut lining.
3. Watch Out for Trigger Foods: Spicy foods, citrus fruits, chocolate, and fried or fatty foods are all common heartburn triggers. Limiting or avoiding their intake, especially in the evening, can reduce symptoms.
4. Elevate Your Head While Sleeping: Elevating your head while sleeping can prevent stomach acid to rise up the esophagus. Try propping up your head with extra pillows or using a wedge pillow.
5. Stay Upright After Eating: Lying down immediately after meals can trigger acid reflux. After meals, stay upright for at least a couple of hours or go for a short walk to help keep acid from rising into your esophagus.
6. Maintain a Healthy Weight: Excess weight can put pressure on the stomach, pushing acid up into the esophagus. Focus on losing weight, even a small amount, as it can help reduce this pressure and alleviate heartburn.
If you are a coffee lover, giving up coffee to avoid heartburn or acid reflux can be a difficult decision. Fortunately, low-acid coffee provides an excellent alternative that’s much easier on the digestive system. By pairing low-acid coffee with a few lifestyle changes, you can enjoy your cup of coffee without the discomfort.
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