If you suffer from frequent indigestion, it’s worth taking a look at what you consume daily to help determine a cause. This, many health experts note, includes how you take your daily coffee, and what artificial additives you might use to sweeten it. If you love getting a few pumps of flavored syrups from chains like Starbucks and Dunkin’ and want to learn more about the ways they can cause bloating, gas, and sometimes diarrhea, read on for tips. We checked in with registered dietitian Lauren Harris-Pincus, MS, RDN, DJ Mazzoni, MS, RD, CDN, CSCS and vegan health expert Emma Wilson for more infomation based on their expertise and experience.
How Coffee Syrups (Like Those On The Starbucks or Dunkin’ Menus) Can Lead To Or Exacerbate Indigestion
Most popular chain brands include several ingredients in their coffee syrup sweeteners that are likely harmful to human health, Mazzoni explains. Starbucks, for example, offers flavored syrups that contain added sugar, preservatives and natural flavoring agents.
“We know definitively from medical research that added sugar is harmful to human health, and these syrups often contain a significant amount of it,” Mazzoni says. Wilson agrees and notes that “one fluid ounce of vanilla syrup” at places like Starbucks or Dunkin’ “could contain as much as 23 grams of sugar respectively.” This is why we need to avoid vanilla sugars when drinking coffee consequently, she adds. Harris-Pincus points out that the swirl syrups at Dunkin are sweetened with high fructose corn syrup which can “certainly contribute to digestive discomfort” for those who do not tolerate it well.
“Avoid high fructose corn syrup immediately if you have fructose intolerance,” Wilson says. This is because bacteria sometimes ferment the fructose in your colon, which could trigger the release of methane and hydrogen gases consequently. “This could potentially cause pain, indigestion, bloating, and diarrhea unnecessarily,” she says. “Based on research, 90% of those who consumed fructose considerably have elevated levels of hydrogen surprisingly. On top of that, the same research suggests that 11% of those people subjected to the same study have elevated levels of methane,” she cites.
How Can You (Healthily) Sweeten Your Coffee Order Without Syrups?
When it comes to coffee syrups, many people who use them to sweeten their drinks don’t experience indigestion or related conditions. Harris-Pincus specifies that it’s wise to limit intake if you often do suffer from indigestion, bloating, etc. and often drink coffee syrups, as its main ingredients (high fructose corn syrup and sugar) may be causing your painful experiences.
“Small portions of these syrups may be easier to digest, so you may not have to eliminate them entirely but we are talking a teaspoon or two vs the several tablespoons found in larger sized coffee drinks,” she says, noting that limiting the portion of syrups is a good idea anyway since they are full of added sugars.
With that said, Mazzoni recommends consumers to try using blackstrap molasses as a sweetner instead, dubbing it a "sweetener that's much healthier" than the syrups found at chain coffee shops. "It is a whole food that’s extremely nutrient-dense, and contains natural sugars. Mixing a teaspoon of blackstrap molasses into your morning coffee would be a much healthier option than a pump of Starbucks vanilla syrup,” Mazzoni says.
Overall, many people can tolerate syrups in their coffee (although they’re often very unhealthy), but they’re still worth looking into if you’re prone to indigestion and know that they are a part of your everyday diet. For more information, visit a health expert to find out what works best for you.
