Enjoy coffee — it may benefit the microbiome

What to Do

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.

Why It Works

Coffee is one of the richest sources of dietary polyphenols in Western diets. A 2020 American Journal of Clinical Nutrition study found coffee drinkers had higher populations of anti-inflammatory bacteria (Faecalibacterium and Roseburia) and greater microbial diversity. Coffee also stimulates bile acid release, which acts as a natural antimicrobial in the small intestine.

Tips

• Black coffee provides the most benefit; heavy cream and sugar may offset gains
• If coffee causes reflux or anxiety, don't force it for gut benefits
• Cold brew has lower acidity and may be gentler on sensitive stomachs
• The gut benefits appear dose-dependent up to about 3-4 cups daily