After all, could your morning cup of coffee be killing the good probiotics in your gut? There are a few things to consider. Here’s what you need to know. In the context of this conversation, when we refer to probiotics, we’re talking about beneficial bacteria that support your gut health and function.* Probiotics can be found in a range of things, including fermented foods and dietary supplements (find our top picks for probiotic supplements here). “Probiotics can be important in various settings to help keep a good balance in your gut microbiome,”* says integrative gastroenterologist and mbg Collective member Marvin Singh, M.D. That’s why Chen recommends eating a “diverse and healthy diet” that’s plant-based and high in fiber1. “Overly processed foods with high amounts of added sugar and fat” can also be problematic for your gut health, says Keri Gans, R.D., author of The Small Change Diet. One small study in the American Journal of Gastroenterology analyzed gut microbiome samples taken during routine colonoscopies and found that people who drank two or more cups of coffee daily throughout the previous year had better gut microbiome profiles than those who had less or no coffee. “The chlorogenic acids in coffee have also been suggested to increase the diversity in the gut microbiome2,” Singh says. “It is felt that this may be one of the mechanisms by which it can impact metabolism and provide health benefits.” But Gans points out that regularly having coffees that are high in added sugar and fat could work against your gut health. As a result, she says, it’s better to focus on coffees that are low in sugar or have no sugar at all to support gut health. As for coffee directly affecting the probiotic you consume, Chen says it’s unlikely to cause an issue. “There’s no good evidence that coffee will hurt it,” she says. Li also emphasizes the importance of a nutritious diet: “If you really want to take care of your gut bacteria, you’ve got to eat well,” she says. Along with a nutritious and diverse diet, Singh says taking a probiotic supplement can support and encourage a healthy gut microbiome.*
