‘Why Does Coffee Make You Poop?’ the Science—and Gentler Caffeine Alternatives You’ll Love!
Experts explain why coffee triggers a bathroom visit and how to avoid stomach upset
Ever sip your usual morning cup of coffee only to find yourself suddenly making a dash to the bathroom? It happens to us too. In fact, 29 percent of people say coffee sends them there, according to research from Gut. While this can be a helpful way to stay on track for some, others find it frustrating enough to skip their morning brew altogether. If you love the energy boost coffee provides but hate the digestive disruption, you’re in the right place. Here, we answer the question “why does coffee make you poop?” and share gentler alternatives that still deliver a serious caffeine kick.
Why does coffee make you poop?
Turns out there’s real science behind why drinking coffee can lead to a bowel movement so soon after sipping.
“Coffee’s gastrointestinal effects, including the urge to poop, are mainly attributed to its ability to stimulate gastric acid (by prompting secretion of the gut hormone gastrin) and to accelerate gut motility,” says David D. Clarke, MD, a board-certified physician in internal medicine and gastroenterology and president of the Association for the Treatment of Neuroplastic Symptoms. “This stimulation encourages peristalsis—muscle contractions that move food through the digestive tract—and may trigger what’s called the gastrocolic reflex, resulting in increased bowel movements soon after drinking.”
Woman's World Answers
How coffee’s caffeine affects digestion
“Coffee begins with seeds from the coffee cherry; after they have been harvested, the beans are dried, roasted and then ground in order to release the aromatic oils which provide coffee’s unique flavor,” says Kezia Joy, RDN, a medical advisor with Welzo. “When you pass hot water over the ground coffee, it’s extracting all of the natural caffeine, antioxidants and hundreds of compounds responsible for the flavors and effects of coffee on the body.”
So what does that mean for your digestive habits?
“This simple method of roasting and grinding takes what was once a bean and turns it into a stimulant to alert the brain and increase your concentration,” says Joy. “How much caffeine and acid is released in your cup depends on the roast, grind and how long you brew your coffee—all of these elements will affect how well your digestive system can process coffee.”
3 gentler ways to enjoy coffee
We get it: For some people, coffee is not just coffee, it’s your favorite morning ritual and something you don’t want to give up. If you want to still enjoy your coffee without digestive side effects like bloating, gas, or increased bathroom trips, try these expert tips:
Avoid drinking it on an empty stomach
“Having food in your stomach when you drink coffee will dilute the acid level from the coffee,” says Dr. Clarke. “Consider consuming coffee at a different time in relation to meals,” such as after a hearty breakfast rather than before.
Swap your brew
“Cold brews and darker roasts tend to be less acidic,” says Dr. Clarke. “Avoiding finely ground beans will reduce the acid level,” which makes you less likely to feel the urge to poop after drinking coffee.
Watch add-ins for hidden triggers
“If you are lactose intolerant, avoid adding dairy products that contain lactose (milk sugar) to your coffee,” says Dr. Clarke. That includes putting milk or cream in your coffee. “Some people are sensitive to artificial sweeteners, too.”
5 gut-friendly caffeine alternatives our experts love
If you’re ready to make the switch from coffee but still need a caffeine boost, give one of these options a try:
Yerba mate
“Yerba mate [is an herbal drink that] delivers approximately 70 to 170 mg of caffeine per cup,” says Dr. Clarke. “It’s less acidic than coffee and contains polyphenols that may support digestion. For best results, brew yerba mate in a traditional gourd or cup, choose air-dried varieties rather than smoke-dried and avoid sweeteners with artificial additives.”
Green tea
“Green tea contains approximately 25 to 35 mg of caffeine per cup,” says Dr. Clarke. “It’s gentler [on your stomach] because it has lower acidity and contains L-theanine, which helps soothe digestion. For optimal results, drink green tea with or after food and avoid brewing it in very hot water.”
Matcha
“Matcha contains between 40 and 170 mg of caffeine per cup,” says Dr. Clarke. This potent type of green tea “is made from finely-ground whole tea leaves, which makes it less acidic than coffee and rich in antioxidants. For a gentler experience, whisk matcha with oat milk or water and consume in moderation.” (Tip: Learn how pairing matcha with walking supercharges weight loss.)
Guayusa and black tea
“Both Guayusa and black tea are good options, as they both provide a smooth profile of caffeine that provides sustained alertness at a low level of acidity and stomach irritation,” says Joy.
The bottom line: Why you don’t have to quit coffee
When the drink you rely on isn’t agreeing with your body, it can feel like you’re sacrificing your favorite ritual. But here’s the good news: You don’t have to! With these gentler ways to enjoy coffee and gut-friendly alternatives, you can absolutely keep enjoying your morning caffeine boost—without the digestive drama.
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