In the hustle and bustle of our daily lives, many of us turn to sugary morning beverages to kickstart our day with a burst of energy and flavor. From sweetened coffees and teas to fruit juices and energy drinks, these beverages offer a quick pick-me-up that can be tempting for those seeking a delightful start to their mornings. However, it’s essential to be aware of the potential downsides associated with consuming sugary drinks, as they may be linked to discomfort and bloating for some individuals.
We spoke with Tania Long, nutritionist for Meal Fan, Beth Hawkes, MSN, RN-BC of Nurse Code; registered nutritionist and creator of the Candida Diet, Lisa Richards; Jessica Sepel, nutritionist and founder of JSHealth Vitamins; Katherine Metzelaar, MSN, RDN, CD and Certified Intuitive Eating Counselor; and Kelsey Butler, MS, RDN, to learn about four of the worst sugary drinks to avoid in the morning because they could cause bloating. They revealed that high sugar fruit juices, full dairy coffee, drinks with protein powder, and energy drinks are the ones to avoid.
High Sugar Fruit Juices
High sugar fruit juices, while seemingly refreshing, can contribute to bloating for some individuals. These juices often contain elevated levels of fructose, a natural sugar found in fruits.
"While it may seem like you're making a good choice by selecting fruit juice, the sugar level in fruit juice might be much higher than [another drink]," Long warns. Hawkes agrees, "Fruit juices are often packed with sugar. For example, there are about 31 grams of sugar in a 12-ounce serving of orange juice, which is more than the 22 grams found in the same amount of cola. If you have a bacterial imbalance in your stomach, the added sugar can induce severe bloating because yeast and bacteria thrive on it," she explains.
Full Dairy Coffee
Whole milk and cream, commonly used in full dairy coffee, contain lactose, a sugar that some people may find challenging to digest.
Lactose intolerance can lead to bloating as Richards states: "Some individuals are sensitive or intolerant of these additives like dairy, refined sugar, or artificial sweeteners and flavors. It is possible to make your bloating worse by adding ingredients you are sensitive to without realizing it."
She adds that dairy products can cause bloating for some with lactose intolerance: "Those who are unable to digest lactose from dairy due to a lack of the enzyme lactase may experience bloating from their coffee made with dairy milk or creamer."
Drinks With Protein Powders
Protein powder, a popular supplement for muscle building and recovery, can sometimes be associated with bloating for certain individuals. This bloating may occur due to several factors, including the presence of certain additives, lactose, or allergens in some protein powders. Some formulations contain artificial sweeteners, sugar alcohols, or dairy-based proteins that can contribute to digestive discomfort and bloating in sensitive individuals.
“It's quite common for people to experience bloating from protein powders such as whey or soy, as these can be difficult to digest,” notes Sepel.
“Additionally, protein powders are often high in protein but low in carbs. This imbalance of macronutrients can be additionally challenging for the body to metabolize and thus digest,” explains Metzelaar. “If you are having a protein drink, I would suggest having a carbohydrate snack with it such as a piece of toast.”
Energy Drinks
Energy drinks, known for their stimulating effects and caffeine content, may contribute to bloating in some individuals. These beverages often contain high levels of sugar, artificial sweeteners, and carbonation, which can lead to increased gas production and bloating. Furthermore, the caffeine in energy drinks may have a diuretic effect, potentially causing dehydration and affecting the balance of fluids in the body. Dehydration can lead to a sensation of bloating and discomfort.
"Carbonated energy drinks can negatively affect gut health because they can cause gastric distress, interfere with nutrient absorption, and [even] contribute to diarrhea," Butler warns.
