This article has been updated since its initial publish date with more expert insight.
Coffee offers many health benefits when taken completely black, from antioxidant contents to caffeine while also being a low-calorie beverage. Many of us, however, aren’t used to drinking it black and like sweetening it with creamers, sugars, syrups, etc. to give it extra flavor. If you are trying to determine what might be causing indigestion and its other effects, experts say that (while also visiting your doctor) it’s important to reevaluate what you consume daily.
We checked in with nutrition and health experts to learn more about what particular coffee additive (high-sugar, processed creamer) can cause a weaker metabolism, and how you can still sweeten coffee in a healthier way for your gut. Read on for tips from registered nutritionist Lisa Richards, creator of The Candida Diet, health and fitness coach Emma Wilson, creator of Vegan Calm and functional GI dietitian Alicia Galvin, RD, resident dietitian for Sovereign Laboratories.
How High-Sugar Coffee Creamers Can Contribute To or Cause Indigestion
Adding milk or creamer to coffee is a practice done by most coffee drinkers to enhance the flavor and creamy nature of the often bitter and acidic drink, Richards explains. "While it is common, adding creamer is also a way calories, sugar, and fat sneak into our diet and it adds up quickly," she says.
"This isn't to say that everyone should drink their coffee black, but it may be beneficial to avoid certain coffee creamers." Richards advises to "always read the nutrition and ingredient labels" for fat, calories, and added sugar that all too often cause bloating, gas, and other effects of indigestion.
Coffee creamers sometimes contain high fructose corn syrup which could contribute to bloating or indigestion significantly, adds Wilson. "This is because these condiments are high in sugar respectively," she says. "Based on research, vanilla-flavored creamers contain as much as 5 grams of added sugar per one tablespoon of serving, surprisingly. This means that putting two tablespoons of creamer into your coffee will cause you to consume as much as 10 grams of added sugar already."
Wilson notes that "you have to understand that taking too much sugar frequently can cause acid reflux instantly." Taking caffeine, table sugar, and creamer simultaneously can "cause you to experience acid reflux and gastroesophageal disease consequently," she says.
Additional Tips Re: Sweetening Coffee Healthily
If you still want to sweeten your daily drink, Richards says that ideally, it is "best to avoid any added sugar, but 1-2 grams should be your limit." There are plenty of coffee creamers that are fat-free, she adds, but using traditional milk, "whether dairy or plant based, is likely the healthiest route to go."
If you want to adjust your palette to black coffee for its many benefits, Galvin says that she has a helpful plan for doing so. "If you typically drink coffee with cream and/or sweetener, start by cutting the creamer/sweetener by 1/4 of the amount for a week," she says. Galvin then instructs to keep cutting "by 1/4 of the amount every week until you are drinking it black."
For example, if you usually add 2 tbsp of creamer to your coffee, she suggests to "start with using just 1.5 tbsp for a week, then 1 tbsp, then 0.5 tbsp and then none over the course of a month," so the tastebuds can slowly adjust to the change in taste.
