How Coffee Affects Your Gut and Hormone Health

Health & Wellness, Herbs, Nutrition

coffee for gut health

Source: @mimi_zozhik

Coffee is a beloved beverage that has sparked much debate when it comes to its impact on our health. However, from a holistic wellness perspective, I’ve uncovered a wealth of knowledge on how to transform our daily cup of joe into a healthier and more nourishing experience. By understanding the effects of coffee consumption for gut and hormone balance, we can make informed choices that support our overall well-being. In this article, we will delve into the intricate relationship between coffee, hormones, and the gut, and explore seven best practices for consuming coffee mindfully to promote harmony within our bodies. Get ready to embark on a journey of holistic wellness and discover how to make your coffee ritual a truly health-enhancing experience.

7 ways to consume Coffee Mindfully and Promote Hormone and Gut Balance:

1. Consume Organic, Single Origin, and Fair Trade Coffee

Choosing organic, single-origin, and fair-trade coffees helps to reduce your exposure to toxins like pesticides. Pesticides used in conventional coffee farming have been linked to various health issues, including hormone disruption, reproductive problems, and increased risk of certain diseases.

2. Choose Low-Acid Beans for Optimal Gut Health & Balance

High-acid coffee can trigger an increase in cortisol, the stress hormone, which can disrupt hormonal balance and contribute to symptoms such as fatigue and irritability. Additionally, the acidity of coffee can irritate the gastrointestinal lining, leading to digestive discomfort and imbalances in the gut microbiome. By opting for low-acid coffee, you provide your body with a gentler option that minimizes these potential disruptions. This allows for better hormone regulation and supports a healthier gut environment.

My favorite low-acid, organic coffees:

3. Add in a Healthy Fat for Brain Function and Increased Energy

Start with a teaspoon and gradually increase the amount based on your preference.

Sustained Energy: Adding a healthy fat into your coffee such as grass-fed ghee, coconut oil, or MCT oil can help sustain the energy that you get from the caffeine, providing longer-lasting fuel to your body. The fats help slows down the absorption of caffeine, preventing a sudden spike and crash, and providing sustained mental and physical energy throughout the day.

Cognitive Function: Fats, particularly MCT oil, are readily converted into ketones, which can cross the blood-brain barrier and serve as an alternative fuel source for the brain. This can enhance mental clarity, focus, and cognitive function.

Nutrient Absorption: Some vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning they require fat for optimal absorption. Adding healthy fats to your coffee can aid in the absorption of these essential nutrients.

4. No Coffee Before Breakfast

Waiting to have coffee in the morning and enjoying it after breakfast is an important practice that supports overall well-being. By delaying your coffee intake until after breakfast, you allow your body to naturally awaken and engage in its natural metabolic processes. Starting the day with a balanced meal provides essential nutrients and helps stabilize blood sugar levels, which can be disrupted by coffee on an empty stomach. This approach promotes a steady release of energy throughout the morning and helps avoid the sudden spike and crash associated with coffee consumption alone. Having coffee after breakfast also allows for better absorption of nutrients from your meal and prevents potential digestive discomfort or irritation. By embracing a mindful approach, you create a harmonious start to your day, nurturing your body with nourishing food before indulging in the energizing and enjoyable experience of your morning coffee.

5. Consider Herbal Coffee Alternatives (Reduce Caffeine Dependency)

Supporting hormone balance and minimizing the risk of adrenal fatigue can be achieved by reducing caffeine dependency and exploring alternative options. Embrace the richness of herbal coffee alternatives crafted from roasted dandelion root, chicory, or roasted grains. If you are simply obsessed with the idea of having a cup of coffee in the morning, herbal coffee alternatives offer a rich, earthy flavor that closely resembles traditional coffee, without the stimulating effects of caffeine. Consider incorporating adaptogens like ashwagandha, maca, or reishi mushrooms into your brew to enhance its holistic benefits. These adaptogens promote stress resilience and support hormonal equilibrium, allowing you to nurture your body and mind while enjoying a comforting and health-enhancing beverage.

My favorite herbal and mushroom coffee alternatives:

6. Ditch the Sugary Creamer

I love a mildly-sweet coffee just as much as the next, but have you ever examined the ingredients hiding in your coffee creamer? Take a closer look, and you’ll likely discover an alarming array of sugars, gums, natural flavors, hydrogenated oils, and additives that pose harm to your gut and heart health. Not only do they contribute to sugar cravings, but they also fuel inflammation, disrupt blood sugar balance, and potentially lead to weight gain. And don’t be fooled by the “sugar-free” alternatives either. These so-called “sweeteners” often contain (even worse IMO) ingredients like acesulfame potassium or sucralose, which have been linked to gut disruption and sugar addictions.

Opt for healthier creamer options and additives like cinnamon and vanilla extract.

*Incorporating cinnamon into your coffee can also help balance your blood sugar and prevent spikes.

7. Fill Your Own Coffee Pods

If you use a Nespresso machine, their options for clean, organic, fair-trade, and single-origin coffee are slim to none. I bought these foil lid covers off Amazon and have been using my favorite coffee to fill my own pods! Much cheaper and healthier – #WIN!


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Click for more info about Nespresso Vertuo Plus Coffee and Espresso machine
Click for more info about VitaCup low acid coffee
Click for more info about Chobani Sweet Cream Coffee Creamer


By adopting these seven best practices, you can transform your coffee consumption into a holistic approach that supports hormone and gut health. Remember to consume coffee in moderation, choose organic and quality beans, time your coffee wisely, and consider adding healthy fats to enhance its benefits. Explore herbal alternatives, prioritize gut health, and infuse your coffee ritual with self-care practices. Embrace the journey of holistic well-being, and let your coffee be a nourishing ally in supporting your overall health and vitality.

Find all of my favorite clean and non-toxic products here!

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