IBS, The Low FODMAP Diet, Coffee & Coffee Drinks

You CAN Have Coffee on the Low FODMAP Diet – Maybe

The very concept of coffee comes up a lot in discussions of IBS and FODMAPs, so we thought we would address this in this article, The Low FODMAP Diet, Coffee & Coffee Drinks.

Everyone wants to know if they can still have their favorite coffee drink – and the answer is, perhaps!

coffee drinks with lumps of sugar and raw sugar on the foreground

Low FODMAP is Not The Whole Issue

Coffee is low FODMAP, but caffeine can be an irritant for many people, those with IBS and even those without, hence the confusion.

Coffee contains caffeine, which is a gut irritant,so although it may be low FODMAP, there are still other issues to address. In addition to raising blood pressure and giving some folks the “jitters”, that anxious, nervous feeling, it can also stimulate gastric motility.

Simply put, it revs up your gut, you may get cramps from contracting muscles along the digestive tract and this is why it can send you running for the bathroom. Coffee can also increase stomach acid, which for many results in heartburn and indigestion.

PS: Caffeine found in sodas, energy drinks – even supplements – all could create the same reaction, so be aware.

Let’s Talk About Cold Brew

We bet you think that cold brew coffee is less acidic and therefore easier on the stomach – and the Internet certainly would have you think so!

Is Cold Brew Coffee Less Acidic?

Well, is cold brew less acidic? Indeed, this has been a marketing message that is repeated frequently – and is widely accepted as true. I personally did not have this experience and found it curious; I had begun to do research when I met Hilary H.

Coffee scientist to the rescue! Hilary H. shared very recent research from within the coffee industry and it turns out that while hot coffee contains more antioxidants (which I also found curious), both cold and hot coffee have similar acidity levels! This runs counter to the ubiquitous marketing claims one sees, but it is also important to note that those originated with manufacturers of cold brew beverages and brewing equipment.

Another fact is that darker roast beans have a lower acidity level in general – again, something that surprised us.

One thing to note is that even the researchers suggest not to make any blanket assumptions as their research “focused on brews that differ from normal brewing practices in homes and cafes.”

I Want My Coffee!

Drinking a nice hot cup of coffee or espresso in the morning is a very personal decision, not only from the energizing caffeine point of view, as it affects everyone differently in that regard, but also from a digestive upset point of view.

Some folks can drink coffee right before they go to bed and sleep like a baby. Others (like me) cannot have any caffeine after 2pm, or my nighttime sleep will be compromised.

It cannot be overstated that YOUR INDIVIDUAL experience is very important. Work with your registered dietitian to assess your reactions, and proceed accordingly.

Brewed Coffee, Espresso & Instant Coffee

When you check your Monash University Low FODMAP Diet Smartphone App you will see many entries for coffee, including espresso, instant coffee and many coffee based drinks combined with dairy milk, as well as alt milks.

The FODMAP Friendly App provides some lab-tested results for various coffees as well.

Here is some basic information from both sources.

Low FODMAP Coffee Amounts

Black Coffee:

Brewed coffee, regular or decaffeinated, black: 6-ounce (180 ml) cup

Espresso, regular or decaffeinated, black: single shot (30 ml); double shot (60 ml)

Instant coffee, regular or decaffeinated, black: two heaping teaspoons (4 g total)

Coffee pods, black:1 pod (8 g)

Coffee Drinks:

Espresso, regular or decaffeinated: 1 shot (30 ml) with 220 ml of low FODMAP milk alternatives; double shot (60 ml) with 190 ml low FODMAP milk alternatives

Instant coffee, regular or decaffeinated: two heaping teaspoons (4 g total) with 100 ml of low FODMAP milk alternatives

Creamer Powder

Monash lists “creamer powder” and we do not have specifics as to what the products that they tested contains. They give 2 teaspoons (3 g) a Green Light. It should be noted that it only hits a Yellow Light Moderate level of FODMAPs at 1 cup (100 g), which is quite a large amount.

Cream, Milk & Alt Milks

Some of you like your coffee black – and then some of us like a little (or a lot) or milk or perhaps a milk alternative. The same approach applies to these liquids as if you were going to drink them on your own. Consult your Monash University Low FODMAP Diet Smartphone App for more complete information.

The Monash app, which represents lab tested values, says we can have 2 Australian tablespoons of heavy cream and even evaporated milk in 2 teaspoons.

Monash says that 2 teaspoons of A2 milk is allowed as well.

In general, for milk you can choose from lactose-free cow’s milk, almond milk, hemp milk, oat milk, coconut milk, macadamia milk, rice milk and soy milk made from soy protein (not whole soybeans) – but the types and amounts make a difference! Study the app and educate yourself.

By the way, if you want to make your own lactose-free dairy, we have the instructions in our DIY Lactose-Free Dairy article.

Sugar & Sweeteners

The same approach applies with sweeteners. If they are low FODMAP in general, you can add them to your coffee. We have an in-depth article on all kinds of Sugar that you can refer to.

In general, you can use white granulated sugar, brown sugar, raw sugar, stevia as well as maple syrup.

Honey and agave are high in fructose and therefore high FODMAP, HOWEVER you can have 1 teaspoon of either one, which might just be enough for your cup of joe.

measuring white sugar with calibrated spoons against a wooden board

Takeaway

If you suffer with IBS and want to drink coffee, proceed with caution and moderation.

Once you are in a calm period, with few IBS symptom breakthroughs, try maybe a quarter or half a cup of coffee and assess your reactions. For some, the reactions will come quite quickly and you will know to steer clear of your caffeine boost, at least for now.

Always discuss your caffeine consumption with your registered dietitian and come up with a personalized approach.

Also, as a personal note, be flexible. I drink black tea in the morning and early afternoon everyday and it works within my diet (I add a bit of lactose-free whole milk). Coffee, on the other hand, gives me cramps and sends me running to the bathroom. Be open to a solution!

Starbucks & Dunkin’ Donuts

No Bloat Options at Starbucks and Dunkin Donuts – Graphic Credit: FODMAP Everyday

If you are a Starbucks and/or Dunkin’ Donuts fan, we have great news for you! Check out our article that explains all the items that you can enjoy on the low FODMAP diet at these two very popular coffee houses.

Here are some of our favorite coffee and tea accessories to help you make the BEST beverages at home.