How do caffeine, alcohol, and common substances affect the gut?

Drink 2-3 cups of coffee daily without guilt — moderate coffee consumption is associated with a healthier gut microbiome. Both caffeinated and decaf show benefits, suggesting it's the polyphenols, not caffeine, driving the effect.

Minimize regular use of NSAIDs (ibuprofen, naproxen, aspirin) and never take them on an empty stomach. If you need frequent pain relief, discuss alternatives with your doctor.

Limit alcohol to 1-2 drinks per occasion, no more than 3-4 days per week for gut health. Heavy or daily drinking significantly disrupts the gut microbiome and damages the intestinal lining.

If you take proton pump inhibitors (omeprazole, pantoprazole, etc.), discuss with your doctor whether you still need them. Long-term PPI use significantly alters the gut microbiome and should be limited to clear medical indications.

Reduce consumption of artificial sweeteners including sucralose (Splenda), saccharin (Sweet'N Low), and aspartame (Equal). Switch to small amounts of real sugar, stevia, or monk fruit if you need sweetness.