Let’s clear this up first: coffee isn’t bad for you. In fact, studies link it to benefits like sharper focus, better performance and even a healthier gut microbiome. But for some people – especially women with sensitive digestive systems – coffee can trigger bloating and other gut symptoms. 

Why? A few possible reasons: 
– It stimulates acid production in the stomach 
– It can irritate the gut lining (especially on an empty stomach) 
– It’s a natural laxative – and not always in a helpful way 
– It can speed up digestion too much, leading to gas and cramps 

‘Coffee affects people differently depending on gut sensitivity, stress levels and hormone fluctuations,’ explains Laura. ‘In women, particularly during phases like PMS or perimenopause, shifts in oestrogen and progesterone can influence gut motility and visceral sensitivity – making the digestive system more reactive to triggers like caffeine.’  

Coffee is naturally acidic, and for some people that acidity can trigger reflux, heartburn or bloating. Caffeine also stimulates the nervous system – including your gut’s own mini network, the enteric nervous system. 

This can: 
– Increase stomach acid 
– Speed up gut motility (aka things move a bit too fast) 
– Trigger a surge in stress hormones that affect digestion 

And when digestion gets disrupted? Gas builds up, stools become irregular, and bloating follows. 

‘Caffeine increases the release of stress hormones like cortisol and adrenaline, which may disrupt digestion by speeding up gut motility and heightening sensitivity,’ explains Laura. ‘For people already prone to bloating or IBS-type symptoms, this stress response can add to discomfort – bringing on heartburn, nausea and gas.’

If you’re blaming your oat milk flat white for mid-morning bloat, it might not actually be the espresso at fault. Your gut could be reacting more to what’s in your coffee than the coffee itself. 

Add-ins that can contribute to bloating: 
– Cow’s milk (especially if you’re lactose intolerant or sensitive to A1 casein) 
– Certain plant milks (watch for gums, emulsifiers or added sweeteners) 
– Artificial sweeteners or syrups 
– Protein creamers or frothy extras 

‘If you have a sensitive gut, checking the label on your milk or milk alternative is a great place to start – especially if you’re making coffee at home,’ advises Laura. ‘Choose products with minimal ingredients and try to avoid emulsifiers, gums and added oils, which can be harsh on the gut for some people. If you suspect cow’s milk is the culprit, try an A2 milk, which contains only the A2 beta-casein protein, or switch to sheep’s milk, which is often better tolerated. Just be mindful of additives – even “healthy” options can vary a lot in formulation.’

Yes – for some people, cold brew can be gentler on the gut. Why? 

Cold brew is typically lower in acidity (up to 60% less) 

It’s often less bitter, meaning you may not need added milk or sugar 

Some people find it less stimulating, which can reduce gut irritation 

Of course, everyone's tolerance varies. What works for your colleague might leave you doubled over. But if you love coffee but it leaves you feeling bloated, a cold brew could be worth a try. 

It’s not always obvious – especially if bloating is already something you deal with. But a few clues can help you figure it out: 

– Do you feel fine until your first coffee of the day? 
– Does the bloating hit within an hour of drinking it? 
– Do you notice gas, gurgling or cramps soon after? 
– Do you feel better when you skip coffee for a day or two? 

If you’re nodding along, coffee might be a trigger. A short 3–5 day caffeine-free break can give your gut a reset and help you test the theory. 

‘If you suspect coffee is contributing to bloating or gut discomfort, take a gradual approach to reducing your intake,’ advises Laura. ‘Start by switching to a half-caf (a 50/50 blend of caffeinated and decaffeinated beans) or by simply opting for a smaller cup. Hydrate well, support your energy with balanced meals and avoid quitting cold turkey – sudden withdrawal can bring headaches and fatigue.’ 

‘You don’t have to give up coffee completely to support your gut – but you do need to get curious about how it affects you,’ advises Laura. ‘Small tweaks, like switching your brew method or adjusting your milk choice, can make a big difference – especially if you’re prone to bloating or digestive sensitivity.’ 

Choose lower-acid beans – think darker roasts or cold brew 
‘Darker roast coffee beans are typically lower in acid than lighter roasts because the roasting process breaks down some of the naturally occurring acids.’ 

Limit added sugars and sweeteners – or use natural options like cinnamon 
‘Added sugars and artificial sweeteners can disrupt the balance of gut bacteria and contribute to bloating in sensitive individuals. If you’re prone to digestive issues, natural alternatives like cinnamon not only add flavour without the sugar spike but may also help regulate blood sugar and support digestion thanks to their anti-inflammatory properties.’ 

Switch your milk – try lactose-free, or a simple oat or almond without added emulsifiers 
‘Certain emulsifiers have been linked with gut inflammation and may disrupt the delicate balance of the gut microbiome, potentially increasing risk in sensitive people. If you’re choosing a plant-based milk, look for a simple version made with just the basics – oats, water and a pinch of salt.’ 

Try smaller servings – sometimes it’s the volume that does it 
‘Caffeine stimulates stomach acid and speeds up gut motility, which can irritate sensitive digestive systems. Switching to decaf lowers the caffeine load significantly, helping to minimise irritation and give the gut a chance to settle.’

Let’s zoom out for a sec. Coffee might play a role, but your whole morning routine impacts digestion. 

Here’s how to set yourself up for a bloat-free day: 
– Take a short walk after your coffee 
– Prioritise a fibre-rich breakfast (porridge, chia pudding or wholegrain toast are all winners) 
– Give your body time to wake up before your first cup. ‘Research in the British Journal of Nutrition shows that having caffeine immediately after waking to “perk up” can negatively affect blood sugar control. This can slow gastric emptying and indirectly contribute to bloating,’ explains Laura. 

It’s not about perfection – it’s about rhythm. And your gut loves rhythm. 

Feeling backed-up, bloated or both? We created WE ARE. REGULAR. 01. Bowel + Bloat Relief for women who want natural, reliable support – without harsh laxatives or extreme routines. Because when you poo better, you feel better. And when you feel better, you live better. 

Our blend of 10 natural ingredients acts as a daily digestion reset, designed to support you from every angle: 

– Magnesium to gently stimulate gut motility and keep things moving 
– Vitamin C to boost antioxidant defence and support regularity 
– Barley grass, amla berry and acerola for extra fibre, micronutrients and gut-loving antioxidants
– Ginger and peppermint to calm cramping, reduce bloating and support digestion with natural antispasmodic effects 
– Rosehip and grapeseed for their polyphenols, helping reduce inflammation and nourish beneficial bacteria 

‘This formula combines gentle, evidence-based botanicals and fibres that support gut motility and balance the microbiome – promoting comfortable, consistent digestion without irritation,’ explains Laura. 

Unlike stimulant laxatives, which can leave your gut feeling crampy and dependent, 01. Bowel + Bloat Relief works with your body. It nourishes your microbiome, soothes inflammation and helps restore natural rhythm. The result? Less bloating, less discomfort, and more confidence in your own body. 

Think of it as your daily digestion ritual – one stick, mixed with water or your morning smoothie, to set you up for the day. Subtle enough to slip into your routine, effective enough to notice the difference. 

Because regular isn’t just a bathroom thing – it’s an everything thing.