Coffee Drinkers Have a Secret Health Advantage — Here’s What Scientists Found

As if coffee drinkers needed another excuse to keep brewing their favorite cup, new research suggests that coffee is beneficial for gut health. 

Known for its antioxidant and anti-inflammatory properties, coffee has long been touted for its many health benefits. In fact, thousands of compounds are packed into every cup, helping to improve mental alertness, reduce inflammation, support heart health, and even ease post-workout pain. A recent study published in Nature Microbiology reveals a new benefit of coffee: It supports the growth of beneficial gut bacteria. 

What did researchers discover?

In this study, researchers analyzed stool samples from 22,867 participants to understand the impact of coffee on gut bacteria. They categorized participants into three groups: the “never” group (those who drink fewer than three cups per month), “moderate” coffee drinkers (those who consumed at least three cups per month up to three cups a day), and “heavy” coffee drinkers (those who drink three or more cups per day). 

The researchers found that coffee drinkers had high levels of one specific bacteria strain, L. asaccharolyticus. The results suggest that drinking coffee can have a positive effect on your gut by helping the growth of good bacteria — an exciting win for coffee drinkers.

How important is it to have a healthy gut in the first place? 

“It turns out that the microbiome in the gut is probably way more important than we even ever expected,” says Michael Caplan, MD, clinical professor at the University of Chicago and chief scientific officer at Endeavor Health. He explains that the beneficial bacteria in our gut are essential to our overall health, and having a diverse microbiome is crucial. A healthy gut can help prevent traveler’s diarrhea, antibiotic-induced diarrhea, and may even play a role in managing obesity, heart disease, and chemotherapy outcomes, according to Caplan. 

Our gut also houses the majority of our immune cells, making it vital to protect and maintain its strength. A healthy gut also supports digestion, reduces inflammation, and influences our thoughts. Have you ever felt nervous and noticed your gut starting to feel uneasy? Our gut and brain are closely intertwined. 

How exactly does coffee boost beneficial bacteria?

Dr. Chaplan points out that it’s actually not only the caffeine that boosts the beneficial bacteria, as even drinking decaf coffee has a positive effect on our gut. The key contributors are likely the polyphenols, including chlorogenic acid and quinic acid, found in coffee, which help boost the growth of this beneficial bacteria. Science suggests that polyphenols act like prebiotics. They feed and encourage the growth of beneficial gut bacteria. 

Are there limitations to the study findings? 

As with any new discovery, further research is needed, especially when it comes to the potential of L. saccharolytic. Dr. Chaplan explains that this bacteria strain has only been identified in the past five years, so we don’t yet fully understand how it contributes to health benefits. Could it help reduce mortality or improve outcomes in heart disease or cancer? More research is needed to understand how this bacteria could contribute to reducing disease and improving health.

How much coffee does one need to drink to gain these benefits? 

“It’s very safe to have one or two cups of coffee a day, and that would be enough to stimulate your intestinal flora to be poised to help you improve your long-term health,” says Dr. Caplan. This aligns with FDA recommendations, which keep caffeine intake to no more than 400 milligrams a day or about four cups of brewed coffee. 

And good news for those who love a little splash of milk or sprinkle of sugar in their coffee, the study showed that these additions don’t affect the gut health benefits. 

The bottom line 

This new research is exciting news for coffee drinkers, as coffee has yet to be linked to improved gut health. But don’t forget about other foods and drinks that can also support a healthy gut, such as yogurt, kefir, fermented foods like kefir, kimchi and sauerkraut, and kombucha.