Is There a Way to Drink Coffee Without Getting Diarrhea?

October 10, 2025 •

4 min read

According to a 2021 study, people with a higher caffeine intake are more likely to experience IBS symptoms. Fortunately, there are several ways to drink coffee without getting diarrhea, including modifying your brewing method, choosing specific roasts, and adjusting what you add to your cup.

Quick Summary

Coffee can trigger gastrointestinal distress due to its caffeine, acidity, and additives. Strategies to prevent diarrhea include moderating intake, switching to decaf or low-acid varieties, and choosing gut-friendly add-ins. Dietary adjustments and brewing methods like cold brew can help minimize digestive upset.

Key Points

Reduce Caffeine: Lowering your overall caffeine intake or switching to decaf coffee can significantly reduce the stimulant effect on your gut.
Choose Low-Acid Options: Select darker roasts or try cold brewing to reduce the acidity of your coffee, which can be irritating to sensitive stomachs.
Be Mindful of Additives: Avoid dairy if you are lactose intolerant and stay away from artificial sweeteners, which can act as laxatives and cause diarrhea.
Drink With Food: Consuming coffee alongside a meal or after breakfast can help buffer the stomach and slow digestion, reducing the likelihood of gastrointestinal upset.
Stay Hydrated: Ensure you are drinking plenty of water, as coffee can be dehydrating and proper hydration is essential for healthy digestive function.
Explore Alternatives: If coffee remains a problem, consider gentler alternatives like herbal tea, chicory coffee, or golden milk.

Understanding the Link Between Coffee and Diarrhea

For many, coffee is a beloved morning ritual, but for those with sensitive digestive systems, it can cause uncomfortable side effects like diarrhea. The connection is complex and involves several factors working together to stimulate the gut.

The Culprits in Your Cup

Caffeine: A powerful stimulant, caffeine can speed up colonic motility, or the muscular contractions that move waste through your intestines. This acceleration can reduce the time your body has to reabsorb water, resulting in looser, watery stools. Caffeine also stimulates the release of gastrin, a hormone that increases the production of stomach acid and triggers the gastrocolic reflex, which causes your bowels to empty.
Acidity: Coffee is naturally acidic (with a pH of 4.85 to 5.10), and this acidity can irritate the lining of the stomach and intestines, especially on an empty stomach. This irritation can be a significant trigger for those with conditions like irritable bowel syndrome (IBS) or gastritis.
Additives: It's often not the coffee itself but what you add to it that causes issues. Dairy products, for instance, can trigger symptoms in people with lactose intolerance, while artificial sweeteners like sorbitol or sugar alcohols are known laxatives. Excess sugar can also draw water into the colon, contributing to loose stools.

Expert Strategies for a Calmer Gut

If you want to enjoy coffee without the digestive distress, consider these expert-backed strategies:

Reduce Caffeine Intake

Switch to Decaf or Half-Caf: This is one of the most effective solutions, especially if you know you are sensitive to caffeine. You can start by mixing regular and decaf coffee to gradually transition. While decaf still contains some compounds that stimulate the gut, the effect is significantly less potent than with regular coffee.
Mind Your Portion Size: Simply cutting back on the amount of coffee you drink can make a difference. Many people experience symptoms only when they exceed a certain amount, such as more than two or three cups.

Modify Your Brew for Lower Acidity

Try Cold Brewing: Cold brewing coffee reduces its acidity by up to 65% compared to hot brewing. The process involves steeping coffee grounds in cold water for an extended period, which creates a smoother, less acidic concentrate that's easier on the stomach.
Opt for Darker Roasts: The longer roasting process of darker roasts, such as French or Italian, breaks down some of the natural acids in the beans, leading to lower acidity. While the flavor is bolder, the digestive impact is often gentler.
Choose Naturally Low-Acid Beans: Some beans are naturally less acidic. Varieties grown at lower altitudes or labeled as low-acid can be a good starting point for sensitive individuals.

Rethink Your Add-ins

Avoid Dairy: If you are lactose intolerant, switching to plant-based milks like almond, oat, or coconut milk can eliminate a major trigger. Many people don't realize their creamer is the real problem.
Cut Back on Sugar and Sweeteners: Excess sugar, especially in sweetened coffee drinks, can loosen stools. Artificial sweeteners containing sugar alcohols are also powerful laxatives. Stick to minimal or natural sweeteners like honey, or try to train yourself to enjoy unsweetened coffee.

Adjust Your Consumption Habits

Drink With or After Food: Consuming coffee on an empty stomach can increase its acidic effects. Pairing your cup of joe with a healthy breakfast can act as a buffer and reduce the risk of irritation and loose stools.
Stay Hydrated: Since coffee is a diuretic, it's important to drink plenty of water throughout the day to stay hydrated. Proper hydration is crucial for healthy digestion and can help counter the dehydrating effects of excessive coffee intake.

Comparison of Coffee Acidity and Gut Impact


Feature	Light Roast	Dark Roast	Cold Brew	Decaf Coffee
Acidity Level	Highest	Lower	Lowest	Variable (some acid remains)
Caffeine Content	Highest	Slightly Lower	Variable	Lowest
Gut Stimulation	Strongest (caffeine + acidity)	Moderate	Mildest	Mild
Best For	Strong flavor, high energy	Rich flavor, gentler stomach	Sensitive stomachs, smoother taste	Caffeine sensitivity
Drawbacks	Potentially irritating for sensitive guts	Stronger flavor profile might not appeal to all	Requires advance preparation	Not entirely acid-free

Conclusion

While the prospect of having to give up coffee can be distressing for many, experiencing diarrhea from it doesn't mean your relationship with the beverage is over. By identifying the root cause of your digestive distress—be it caffeine, acidity, or a specific additive—you can take targeted steps to mitigate the problem. The solution might be as simple as switching your creamer, changing your brew method to cold brew, or moderating your intake. Experiment with different strategies to discover what your gut tolerates best. By listening to your body, you can continue to enjoy your favorite brew without the unpleasant side effects and maintain a healthy, happy gut.

For more information on digestive health, consult authoritative sources like the International Foundation for Gastrointestinal Disorders.

Frequently Asked Questions

Coffee can cause diarrhea due to its caffeine content, which stimulates colonic muscle contractions and speeds up the digestive process. The natural acidity of coffee and certain additives like dairy or artificial sweeteners can also irritate the gut and worsen symptoms.

Yes, decaf coffee is less likely to cause diarrhea than regular coffee because it contains significantly less caffeine, which is a major stimulant for the colon. However, some people may still react to the coffee's natural acids, so it is not a guaranteed solution.

To avoid digestive issues, try switching to a cold brew or darker roast coffee, as these methods and roasts produce a less acidic beverage that is gentler on the stomach. You can also explore naturally low-acid coffee beans.

Yes, drinking coffee on an empty stomach can make digestive issues worse. The acidity can be more irritating to the stomach lining without food to act as a buffer. It is best to drink coffee with or after a meal.

If dairy is a trigger, try plant-based milk alternatives like oat, almond, or coconut milk. Be cautious with store-bought creamers, which often contain sugars, gums, or sweeteners that can also upset your stomach.

Yes, many artificial sweeteners and sugar alcohols, such as sorbitol and xylitol, can cause gastrointestinal issues like gas, bloating, and diarrhea, as they are not fully digested and draw water into the colon.

Yes, several coffee alternatives exist that are less likely to cause digestive upset. These include herbal teas, chicory root coffee, and roasted grain drinks, which offer a similar warm beverage ritual without the stimulating effects of caffeine.

Brewing method significantly affects your coffee's impact. Cold brew extracts fewer acidic compounds than hot brewing, making it a much gentler option for sensitive stomachs. The grind size can also play a role, with coarser grinds extracting fewer acids.

Some anecdotal evidence suggests that adding crushed eggshells to coffee grounds can help neutralize acidity due to the calcium carbonate in the shells. While not a scientifically proven remedy for all, it is a low-risk method for experimentation.