Is Tea or Coffee Better for Your Gut Health? A Deep Dive

December 27, 2025 •

4 min read

According to a 2024 study, moderate coffee intake is associated with a more diverse and beneficial gut microbiota, while tea's polyphenols also act as potent prebiotics. In the debate over whether tea or coffee is better for your gut health, the answer is more nuanced than a simple verdict.

Quick Summary

This article analyzes the compounds in tea and coffee, like polyphenols and caffeine, to determine their specific impact on the gut microbiome and digestive function. Learn about each beverage's benefits and potential drawbacks for your digestive wellness.

Key Points

Polyphenols for Prebiotics: Both tea and coffee contain polyphenols that act as prebiotics, feeding beneficial bacteria in your gut.
Acidity vs. Soothing: Coffee's high acidity can trigger issues like acid reflux, while many herbal teas are naturally soothing and low in acid.
Caffeine Effects: Coffee's higher caffeine content stimulates bowel movements and can be a gut irritant for some; tea's lower caffeine level is gentler.
Microbiome Diversity: Coffee consumption is linked to increased microbial diversity and the growth of specific beneficial bacteria like Lawsonibacter.
Targeted Action: Tea's polyphenols, particularly green tea catechins, can selectively promote certain beneficial bacteria and inhibit pathogenic ones.
Antioxidant Power: Both beverages are rich in antioxidants that help reduce inflammation and protect the gut lining from oxidative stress.
Listen to Your Body: The best choice depends on individual tolerance and gut sensitivity; moderation is key for both.
Combined Benefits: Some evidence suggests consuming both tea and coffee in moderation could offer a broader range of benefits.

The Gut Microbiome and Our Favorite Brews

Our gut microbiome, a complex ecosystem of trillions of microorganisms, plays a crucial role in everything from digestion and immunity to mood and overall health. Both tea and coffee, two of the world's most popular beverages, contain powerful bioactive compounds that can influence this delicate balance. However, the exact impact of each drink differs significantly, and what works for one person might not be ideal for another. Understanding these differences is key to making a choice that supports your digestive wellness.

The Case for Coffee: A Fermentable Feast for Microbes

Coffee is more than just a morning stimulant; it is a rich source of polyphenols and fiber that act as prebiotics, or food for beneficial gut bacteria. Tim Spector, a professor at King's College London, famously referred to coffee's polyphenols as "rocket fuel" for the gut microbiome.

Prebiotic Effects: Coffee contains dietary fiber and melanoidins, which promote the growth of beneficial bacteria such as Bifidobacteria and Lactobacilli. A 2025 study highlighted that regular coffee consumption significantly increased the abundance of certain beneficial microorganisms, including Lawsonibacter asaccharolyticus, which bolsters the health of the gut-brain axis.
Motility Stimulation: The caffeine in coffee is a well-known stimulant of bowel movements, which can be beneficial for those who suffer from constipation. It increases contractions in the colon, promoting regularity.
Protective Antioxidants: Coffee is loaded with antioxidants, like chlorogenic acid, which help protect the gut lining from inflammatory conditions. These compounds reduce oxidative stress and inflammation in the gastrointestinal tract.

However, coffee is not without its potential downsides, particularly for sensitive individuals. Its acidity can stimulate gastric acid secretion, potentially exacerbating acid reflux or heartburn. Excessive consumption can also disrupt the balance of gut bacteria, leading to an upset stomach or bloating.

The Case for Tea: Soothing Properties and Controlled Fermentation

Tea, especially green and herbal varieties, approaches gut health from a different angle, offering soothing properties and a unique set of polyphenols that influence the microbiome.

Polyphenols as Prebiotics: Green tea catechins act as prebiotics, selectively promoting the growth of beneficial bacteria while inhibiting potentially harmful species. Studies show that green tea catechins can increase the abundance of Bifidobacterium spp. and Lactobacillus while inhibiting detrimental microbes.
Reduced Acidity: Herbal teas like peppermint or ginger are generally gentler on the stomach than coffee. Peppermint tea, for instance, contains menthol that relaxes the digestive tract muscles, easing bloating and cramping.
Anti-inflammatory Effects: Tea polyphenols and catechins possess strong anti-inflammatory properties that can reduce inflammation throughout the gut, protecting against conditions like inflammatory bowel disease (IBD).
Lower Caffeine: With less caffeine than coffee, tea provides a gentler effect and is less likely to cause anxiety or jitters, which can sometimes impact digestive function through the gut-brain axis.

The Comparison: Tea vs. Coffee for Gut Health

To better understand which beverage aligns with your specific digestive needs, let's break down the key differences.


Feature	Coffee	Tea (especially green/herbal)
Effect on Acidity	Highly acidic, can trigger acid reflux and heartburn in sensitive individuals.	Lower acidity, generally gentler on the stomach and soothing for digestive discomfort.
Microbiome Influence	Provides dietary fiber and polyphenols that promote bacterial diversity and growth of beneficial species like Lawsonibacter and Bifidobacterium.	Polyphenols and catechins act as targeted prebiotics, increasing beneficial bacteria and inhibiting pathogenic ones.
Stimulant Effect	Higher caffeine content leads to strong colonic motility stimulation and alertness, which can cause discomfort if overconsumed.	Lower caffeine and L-theanine provide a more gradual, calming energy boost with less risk of digestive upset.
Anti-inflammatory	Rich in antioxidants like chlorogenic acid that reduce oxidative stress in the gut.	Potent anti-inflammatory properties from catechins that protect against inflammation in the gut.
Hydration	Acts as a diuretic due to higher caffeine content, potentially causing dehydration.	Generally more hydrating, particularly herbal varieties without added sugars.

Which Should You Choose? Moderation and Individual Sensitivity

Ultimately, the choice between tea and coffee for gut health is personal. Both beverages offer unique benefits and potential drawbacks. For individuals who rely on coffee for its prebiotic benefits and regularity-promoting effects, moderation is key. Pairing your morning cup with food can help mitigate the acidic impact. For those with sensitive stomachs, acid reflux, or who prefer a more calming effect, herbal or green tea may be the better option. Its soothing properties and targeted prebiotic effects can gently support digestive wellness.

Experiment with different types of both coffee and tea. Lighter roast coffees are less acidic and may be easier on the stomach. Likewise, exploring herbal teas like ginger or peppermint can provide targeted relief for specific digestive issues. Pay attention to how your body responds to each beverage and adjust your intake accordingly.

A Final Verdict: Both Can Be Beneficial

The final verdict isn't a winner-takes-all scenario. Both coffee and tea are beneficial for gut health due to their high polyphenol content. However, their mechanisms differ. Coffee provides a more diverse fermentable feast for the microbiome, while tea offers targeted prebiotic and anti-inflammatory support. For those who can tolerate both, consuming both in moderation can offer a broader range of benefits. The key is to listen to your body and find the balance that works best for your individual gut health. A 2025 study on probiotic-enriched coffee and tea even suggests future innovations may offer the best of both worlds.

Conclusion: Personalize Your Approach to Gut Health

When it comes to deciding if tea or coffee is better for your gut health, the answer depends entirely on your individual body and digestive system. There is no one-size-fits-all solution. Coffee's prebiotic fibers and potent stimulation are excellent for some, while tea's gentle, anti-inflammatory compounds are a better fit for others. By considering your own sensitivities and needs, and practicing moderation, you can enjoy your favorite brew while supporting a healthy and thriving gut microbiome. The best choice is the one that makes your gut feel best.

Source of information from a relevant government health or academic site

Frequently Asked Questions

Yes, for sensitive individuals, coffee's acidity can relax the muscle between the esophagus and stomach, allowing stomach acid to splash back up and cause acid reflux or heartburn.

No, different types of tea offer varying benefits. Green tea is rich in catechins, while herbal teas like peppermint and ginger provide specific soothing effects. Fermented teas like black tea have different polyphenolic profiles.

Yes, many of coffee's gut benefits, like its prebiotic effect from polyphenols and fibers, are independent of caffeine. Decaf coffee still provides these compounds and can stimulate bowel movements.

Coffee contains dietary fiber and compounds called melanoidins that are indigestible by human enzymes. These substances travel to the large intestine, where they serve as food for beneficial gut bacteria, promoting their growth.

Polyphenols are potent antioxidants in both beverages. They act as prebiotics, feeding beneficial gut bacteria, and also possess anti-inflammatory properties that protect the gut from damage.

If you have a sensitive stomach, it's often better to avoid drinking coffee on an empty stomach due to its acidity. Pairing it with food can help. Herbal tea is generally gentler and can be consumed on an empty stomach.

For those with digestive issues like acid reflux or IBS symptoms worsened by caffeine or acidity, switching to tea, especially herbal varieties, could lead to noticeable improvements in digestive comfort.

Innovations like probiotic-fortified coffee and tea exist, but probiotics are sensitive to heat. Shelf-stable versions are emerging, offering a way to consume live probiotics via your daily brew.