Sick Of Bloating From Caffeine? Here's How You Can Reduce It

Caffeine can cause bloating in some people due to its effects on the digestive system. Caffeine is a natural stimulant that increases stomach acid production, which can irritate the gut lining and lead to bloating or discomfort. Many caffeinated drinks, such as coffee, contain acids and compounds that stimulate gas production in the stomach, leading to bloating and digestive distress. If caffeine triggers bloating for you, certain dietary and lifestyle adjustments can help manage its effects. In this article, we share tips to help you overcome bloating caused by caffeine.

9 Tips to reduce bloating from caffeine

1. Drink plenty of water

Caffeine is a diuretic, meaning it increases urination and can lead to dehydration. Dehydration causes your body to hold onto excess water, leading to bloating. To counteract this, drink plenty of water throughout the day, especially when consuming caffeine.

Also read: Caffeine Side Effects: Nutritionist Tells How You Can Be A Smart Coffee Drinker

2. Limit dairy-based caffeinated drinks

If you experience bloating after drinking coffee or tea, it could be due to lactose intolerance from milk or cream. Many people have difficulty digesting lactose, which can lead to gas and bloating. Try switching to plant-based milk like almond, oat, or lactose-free options to see if it makes a difference.

3. Avoid artificial sweeteners

Many sugar-free coffee drinks and energy drinks contain artificial sweeteners like sorbitol, aspartame, and sucralose, which are known to cause bloating and digestive issues. Instead, use natural sweeteners like honey, stevia, or cinnamon to flavour your caffeine drinks.

4. Choose low-acid coffee or cold brew

Coffee is naturally acidic, which can irritate the stomach lining and cause bloating in some people, especially those with acid reflux or gastritis. Opt for low-acid coffee varieties or switch to cold brew, which has less acidity and is gentler on the stomach.

5. Reduce carbonated caffeinated drinks

Sodas and energy drinks contain caffeine along with carbonation, which can trap gas in your digestive system and cause bloating. If you notice bloating after consuming carbonated drinks, switch to non-carbonated caffeine sources like black coffee, matcha, or herbal teas.

6. Don't drink caffeine on an empty stomach

Consuming caffeine on an empty stomach can lead to acid buildup and bloating, as there is no food to absorb the acid. Try eating a small, fibre-rich meal or snack before drinking coffee or tea, such as oatmeal, bananas, or whole grains, to help your stomach process caffeine better.

7. Limit excessive caffeine intake

Drinking too much caffeine can overstimulate the digestive system, causing inflammation, acid reflux, and bloating. If you're sensitive, reduce your intake and see if symptoms improve.

8. Try herbal teas as an alternative

If caffeine bloating persists, switch to herbal teas like ginger, peppermint, or fennel tea, which have natural anti-bloating properties. These teas help relax the digestive tract, reduce inflammation, and prevent gas buildup. Ginger tea, in particular, helps improve digestion and soothes stomach irritation.

9. Add a pinch of cinnamon or ginger to your coffee

Cinnamon and ginger have digestive benefits and can help reduce bloating caused by caffeine. Adding a small amount of cinnamon powder or fresh ginger to your coffee can neutralise its acidity, improve digestion, and reduce bloating discomfort.

By following these tips, you can enjoy caffeine without the discomfort of bloating, making your daily routine more comfortable and digestion-friendly.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.