Is it better to drink coffee after you eat?

January 6, 2026 •

4 min read

According to a study published in the British Journal of Nutrition, drinking coffee on an empty stomach can negatively affect blood glucose control after a meal. This raises a key question for many: is it better to drink coffee after you eat to minimize potential metabolic downsides while maximizing benefits like digestion?

Quick Summary

This article explores the science behind coffee timing, comparing the effects of drinking coffee before versus after eating on digestion, nutrient absorption, blood sugar, and overall well-being. It provides practical recommendations for a healthier coffee routine.

Key Points

Post-Meal Timing is Optimal: For most people, drinking coffee after a meal is better for digestion, energy stability, and nutrient absorption than drinking it on an empty stomach.
Reduces Digestive Discomfort: Food acts as a buffer, mitigating coffee's acidity and reducing the risk of acid reflux, heartburn, and stomach irritation.
Stabilizes Energy Levels: Having coffee with or after a meal leads to slower caffeine absorption, resulting in a more gradual and sustained energy boost rather than a jittery spike followed by a crash.
Improves Nutrient Absorption: Delaying coffee consumption allows your body to absorb essential minerals like iron and calcium from your meal before coffee's compounds interfere.
Manages Blood Sugar Response: Research suggests that coffee after breakfast helps regulate blood sugar more effectively than when consumed on an empty stomach.
Wait About an Hour: For maximum benefit, wait at least 30 to 60 minutes after eating before having your coffee to optimize nutrient absorption and aid digestion.

Coffee and Digestion: The Post-Meal Advantage

For many, a cup of coffee after a meal is a long-standing tradition. Research supports this habit, indicating that coffee can aid the digestive process. Coffee, and specifically its caffeine content, stimulates the muscles of the digestive tract, which helps move food through the system more efficiently. This post-meal motility can prevent that sluggish feeling and help with regularity. Additionally, coffee triggers the release of digestive enzymes and gastric juices, which assists the breakdown of food. This can be particularly helpful after a heavy meal. For this reason, some cultures traditionally serve a small espresso after dinner as a digestif.

The Negative Effects of Coffee on an Empty Stomach

While post-meal coffee can be beneficial, drinking it on an empty stomach presents several downsides, especially for sensitive individuals.

Increased Acidity: Coffee stimulates the production of hydrochloric acid in the stomach. On an empty stomach, this acid has nothing to buffer it, which can lead to heartburn, acid reflux, or general stomach discomfort. For those with conditions like gastritis, this can be particularly problematic.
Cortisol Spikes: The body naturally produces cortisol, the "stress hormone," in the morning to wake you up. Adding coffee on an empty stomach, especially right after waking, can cause an exaggerated cortisol spike. This may lead to jitteriness and anxiety and, over time, could affect the body's natural stress response.
Blood Sugar Dysregulation: Studies have shown that consuming coffee before eating, particularly after a restless night, can negatively impact how the body manages blood sugar levels following a meal. By impairing insulin sensitivity, it can lead to higher blood glucose spikes and subsequent energy crashes.

Nutrient Absorption: The Importance of Timing

One of the most significant arguments for delaying coffee until after a meal relates to nutrient absorption. Coffee contains compounds like tannins and polyphenols that can bind to certain minerals, making them less available for the body to absorb.

Iron: This is the most affected mineral, with studies showing that drinking coffee with an iron-rich meal can reduce iron absorption by a significant amount. This is especially important for people with or at risk of iron deficiency anemia.
Calcium: Caffeine is a mild diuretic and can increase the excretion of calcium through urine. While a balanced diet can often compensate, heavy coffee consumption alongside a low-calcium diet can be a concern for bone health.
B Vitamins and Zinc: The diuretic effect of caffeine can also lead to the loss of water-soluble B vitamins, while polyphenols can interfere with zinc absorption.

By waiting to drink coffee after a meal, especially a nutrient-rich one, you give your body a head start on absorbing these essential vitamins and minerals before the inhibitory effects of coffee take hold. It's recommended to wait at least an hour before or after consuming coffee to allow for proper nutrient uptake.

How Your Meal Impacts the Coffee Experience

Not all meals are created equal when it comes to pairing with coffee. The type of food you eat can influence how your body reacts to the subsequent cup of coffee.

Protein and Fiber: A balanced meal rich in protein and fiber slows down gastric emptying and caffeine absorption. This results in a more gradual and sustained energy release, preventing the rapid jitters and subsequent crash associated with coffee on an empty stomach. Examples include eggs, avocado toast on whole-grain bread, or oatmeal.
Rich, Fatty Meals: Consuming coffee immediately after a very rich, fatty meal can sometimes lead to heaviness or discomfort for some individuals, as the fats can interact with caffeine and delay digestion.
Milk and Creamers: Adding milk or creamers can buffer the acidity of coffee, making it gentler on the stomach for those prone to irritation. However, in some individuals with lactose intolerance, this can cause additional digestive upset.

Comparison Table: Coffee Before vs. After Eating


Aspect	Drinking Coffee Before Eating	Drinking Coffee After Eating
Caffeine Absorption	Rapid absorption leads to an intense, faster-acting caffeine kick, potentially causing jitters and a quick energy crash.	Slower, more sustained absorption provides a gentler, longer-lasting energy boost.
Digestive Comfort	Can increase stomach acid and risk of acid reflux, heartburn, or irritation, especially for sensitive stomachs.	Food acts as a buffer against acidity, reducing the risk of digestive issues.
Hormonal Response	Can cause an exaggerated cortisol spike, especially in the morning, potentially leading to anxiety.	Less impact on cortisol levels, as the body has already passed its natural morning peak.
Blood Sugar Control	Can impair glucose metabolism, leading to a poorer blood sugar response after the meal.	Helps regulate blood sugar levels more effectively, preventing large spikes and crashes.
Nutrient Absorption	Can significantly reduce the absorption of important minerals like iron and calcium.	Allows for proper nutrient uptake from the meal before coffee's compounds interfere.

Conclusion: Finding the Right Rhythm for Your Body

So, is it better to drink coffee after you eat? For the majority of people, the answer is a resounding yes. The practice of having coffee after a meal aligns with several biological advantages, including improved digestion, stable energy, and better nutrient absorption. While drinking coffee on an empty stomach is not inherently dangerous for everyone, it poses a higher risk for digestive irritation, metabolic issues, and exaggerated stress responses, particularly for sensitive individuals. The key is to listen to your body and find the routine that works best for you. If you experience any discomfort from drinking coffee first thing in the morning, shifting your ritual to a post-meal treat could be the simple, yet effective, change you need to feel your best.

For more detailed information on coffee's effects on the digestive tract, explore this narrative review from the National Institutes of Health.

Frequently Asked Questions

Yes, drinking coffee on an empty stomach can lead to an exaggerated cortisol spike, the body's stress hormone, which can make some people feel jittery, nervous, or anxious.

It is generally recommended to wait at least 30 to 60 minutes after eating before drinking coffee. This allows your body to begin the process of absorbing key nutrients before the coffee interferes.

Coffee particularly affects the absorption of non-heme iron (from plant foods), calcium, and zinc due to compounds like tannins and caffeine. The impact on other nutrients varies.

Adding milk or a plant-based alternative can help buffer coffee's acidity, which may be beneficial for people with sensitive stomachs. However, those with lactose intolerance may experience additional discomfort from dairy.

A medium to dark roast is often recommended after a meal as it is less acidic than a light roast. A small, simple espresso is also a traditional digestive aid.

While not a weight loss solution, coffee can act as an appetite suppressant and boosts metabolism, which may support weight management efforts. It is most effective when consumed black.

A carb-rich meal can cause a post-dinner lull or sleepiness. The caffeine in coffee provides a stimulating energy boost that helps counteract this lethargic feeling.