Is it better to drink coffee before or after breakfast?

October 14, 2025 •

4 min read

According to a study from the University of Bath, consuming coffee before breakfast can negatively affect blood glucose control, which has significant implications for metabolic health. So, is it better to drink coffee before or after breakfast? The answer depends on your unique body and health goals, though delaying your morning brew until after you've eaten may offer significant metabolic and digestive benefits.

Quick Summary

This article explores the effects of drinking coffee before versus after breakfast on your cortisol levels, blood sugar regulation, and digestive system. It covers the potential downsides of coffee on an empty stomach and the benefits of combining it with food to maximize energy and minimize discomfort.

Key Points

Blood Sugar Control: Drinking coffee after breakfast helps regulate blood sugar levels more effectively than having it on an empty stomach.
Cortisol Management: Delaying your coffee until mid-morning can help prevent an exaggerated cortisol spike, reducing anxiety and jitters.
Digestive Health: Consuming coffee with or after food buffers stomach acidity, significantly lowering the risk of heartburn and irritation.
Sustained Energy: A post-breakfast coffee results in a more gradual caffeine absorption, providing a smoother, more sustained energy boost.
Pre-Workout Performance: For athletes, a cup of black coffee before an early morning workout can enhance performance and fat burning.
Personal Tolerance: The ideal timing for coffee depends on your individual body and caffeine sensitivity; what works for one person may not work for another.
Nutrient Absorption: Waiting to drink coffee until after your meal allows for better absorption of key minerals like iron and calcium.

For millions of people worldwide, the morning isn't complete without a cup of coffee. It's a cherished ritual that helps kickstart the day, but the timing of that first sip can impact everything from your energy levels to your metabolism. The question of whether it is better to drink coffee before or after breakfast has become a point of discussion among health experts, with compelling evidence for both sides depending on individual circumstances.

The Case for Drinking Coffee After Breakfast

For most people, especially those sensitive to caffeine, waiting until after you've eaten breakfast to drink coffee is the better option. This timing strategy aligns better with your body's natural rhythms and can prevent potential negative side effects.

Balancing Blood Sugar Levels

One of the most significant reasons to delay your coffee is its effect on blood sugar. Research has shown that drinking coffee on an empty stomach can impair your body's ability to process glucose. A study by the University of Bath found that consuming a strong black coffee before breakfast can increase your blood sugar response to the meal by about 50%. This can have detrimental effects over time, especially for individuals at risk of developing type 2 diabetes or insulin resistance. By having food first, your body's glucose metabolism is already stabilized, and the impact of caffeine is less pronounced.

Mitigating the Cortisol Spike

Cortisol, often called the stress hormone, naturally peaks in the morning to help you wake up. Drinking coffee right after waking adds caffeine, a stimulant, to this already high level of cortisol, which can create an unnecessary overload on your system. This can lead to feeling jittery, anxious, or irritable for some people. Consuming coffee later in the morning, after your natural cortisol levels have begun to decline, allows you to get a more balanced and sustained energy boost.

Preventing Digestive Discomfort

Coffee is highly acidic and can stimulate the production of stomach acid. When your stomach is empty, this acid can irritate the stomach lining, leading to heartburn, indigestion, and acid reflux. Eating food provides a buffer for this acid, protecting your stomach and reducing the likelihood of gastrointestinal issues. For those with sensitive stomachs or conditions like IBS, gastritis, or ulcers, pairing coffee with a meal is highly recommended.

The Case for Drinking Coffee Before Breakfast

While drinking coffee before a meal is not ideal for everyone, some people may benefit from this approach or find they don't experience negative side effects. The potential advantages are generally related to leveraging caffeine's stimulating properties for a specific purpose.

Enhanced Pre-Workout Performance

For individuals who work out in the morning, a cup of black coffee before exercise can be beneficial. Caffeine is known to enhance endurance, improve focus, and mobilize stored fat for energy. Consuming it 30–60 minutes before a workout gives the caffeine enough time to peak in your bloodstream and maximize its performance-boosting effects.

Potential Appetite Control

Some studies suggest that coffee, particularly when consumed without additives like sugar or cream, may have a temporary appetite-suppressing effect. For those practicing intermittent fasting or trying to manage their calorie intake, a strategic cup of black coffee on an empty stomach may help curb hunger until a later meal. However, this effect varies by individual, and for some, coffee can trigger cravings or feelings of stress that lead to overeating.

Considerations for Regular Consumers

Regular coffee drinkers may develop a tolerance to caffeine's effects over time, including its impact on cortisol levels. For these individuals, the body's adaptation may mean that drinking coffee before breakfast doesn't cause as dramatic a cortisol spike as it does for less frequent consumers. Still, it is important to be mindful of digestive health and overall well-being.

Comparison: Coffee Before vs. After Breakfast


Aspect	Drinking Coffee Before Breakfast	Drinking Coffee After Breakfast
Energy	Immediate, powerful jolt, but can cause jitters and a potential crash later.	Slower, more sustained energy release as caffeine absorption is buffered by food.
Cortisol	Can amplify the natural morning cortisol spike, potentially leading to anxiety for sensitive individuals.	Helps stabilize cortisol levels by timing the caffeine intake after the morning peak has subsided.
Blood Sugar	May negatively impact glucose control and cause a larger spike in blood sugar after the first meal.	Can help regulate blood sugar, as food has already been consumed to buffer caffeine's effect on glucose metabolism.
Digestion	Higher risk of heartburn, acid reflux, and stomach irritation due to coffee's acidity on an empty stomach.	Reduces the risk of digestive issues, as food acts as a protective buffer for the stomach lining.
Nutrient Absorption	Can inhibit the absorption of certain minerals like iron and calcium, especially if consumed immediately before a meal.	Allows for better absorption of nutrients from breakfast before introducing the compounds in coffee.

Conclusion: Personalize Your Coffee Timing

There is no one-size-fits-all answer to whether it is better to drink coffee before or after breakfast. The general consensus among health experts, supported by a growing body of research, points towards enjoying your coffee after or with your breakfast to support better metabolic and digestive health. This approach helps mitigate unwanted cortisol spikes, reduces the risk of blood sugar disruption, and protects against digestive discomfort.

However, for specific purposes like boosting a pre-workout session, a fasted cup of coffee may be suitable if your body tolerates it well. The key is to listen to your body and adjust your habits based on how you feel. Pay attention to your energy levels, digestive comfort, and overall well-being after experimenting with different timings. By personalizing your coffee ritual, you can maximize the benefits of your morning cup while minimizing the drawbacks.

For additional insights into how specific foods interact with your body and contribute to your overall well-being, reputable nutrition programs can offer personalized guidance. ZOE is one such resource that explores personalized nutrition based on your unique microbiome and health data.

Frequently Asked Questions

For many people, drinking coffee on an empty stomach is not recommended. It can increase stomach acid, potentially causing heartburn, indigestion, and irritation to the stomach lining. It can also negatively affect blood sugar control and increase cortisol levels.

Drinking coffee before breakfast does not directly cause weight gain. However, research shows it can impair blood glucose control, which can impact metabolism and long-term health. For some, coffee can increase stress, which is sometimes linked to weight gain.

Experts suggest waiting for at least one hour after waking to drink coffee. This allows your natural cortisol levels, which peak shortly after rising, to begin their descent. Timing your coffee this way may provide a more effective energy boost without overstimulating your system.

If you have acid reflux, it is better to drink coffee with or after breakfast, rather than on an empty stomach. The food can help buffer the coffee's acidity. Choosing a darker roast or a cold brew, which tend to be less acidic, may also help reduce symptoms.

For weight loss, the best time to drink coffee depends on your routine. Consuming black coffee in the mid-morning or 30–60 minutes before a workout may boost metabolism and enhance fat burning. However, avoid adding sugar and high-calorie creamers.

Pairing your coffee with a balanced breakfast containing protein, healthy fats, and fiber is ideal. Examples include eggs with whole-grain toast, yogurt with berries, or oatmeal with nuts. This helps stabilize blood sugar and provides a protective buffer for your stomach.

Yes, decaf coffee can still cause digestive issues for some people, although it is less likely than regular coffee. While it lacks significant caffeine, it still contains acids and other compounds that can stimulate stomach acid production and affect gut motility.