An estimated 80 percent to 90 percent of North Americans consume caffeine habitually, according to Johns Hopkins Bayview Medical Center, and 15 percent of the general population has reportedly stopped its use because of unpleasant side effects. Although caffeine might cause various side effects, gastrointestinal symptoms such as stomach aches, diarrhea, nausea, vomiting and reduced appetite, are among the most common. Gaining an understanding of the link between digestive problems and caffeine might help you decide whether caffeine suits your diet.
Cause/Effect
Caffeine enters your bloodstream through your stomach and small intestine and mi cghtause notable effects as soon as 15 minutes after consumption, according to the University of Washington. It then takes roughly six hours for your body to eliminate half of it. Because caffeine is a stimulant, it can increase various functions in your body, including muscle contraction. Stimulation of muscles in the digestive tract might lead to increased bowel movements, abdominal pain or diarrhea in some people. Caffeine also has diuretic properties, meaning it can flush fluids from your body. If you have a chronic digestive condition, such as irritable bowel syndrome, Crohn's disease or colitis, caffeine might trigger or worsen symptom flareups. Caffeine also might contribute to anxiety, which causes digestive problems in some people.
Sources
Caffeine occurs naturally in plants, such as coffee, tea and cocoa plants. It's also added to soft drinks, energy drinks, over-the-counter medications and supplements, shakes and products marketed as energy or weight-loss boosters. A 5 oz. serving of coffee contains 60 to 150 mg of caffeine. Tea falls slightly lower, at 40 to 80 mg per 5 oz. serving. Most soft drinks contain 20 to 60 mg per 12 oz. can. Energy drink ingredients vary, but many contain more caffeine than coffee and additional stimulants, such as ginseng, green tea extract or guarana. A 50 g chocolate bar might contain anywhere from 3 to 63 mg of caffeine. Other common sources include coffee-flavored ice cream, cakes and candy. Depending on your sensitivity to caffeine and overall health, caffeine sources might affect your gastrointestinal symptoms differently. If you have IBS or colitis, for example, and dairy products also worsen your symptoms, a milk chocolate bar might cause as many problem as tea, or more.
Risks
Excessive caffeine intake, or more than 500 mg per day for most people, might cause toxic effects. Gastrointestinal upset is one potential symptom of caffeine intoxication, according to JHBMC. Although relatively rare, toxic effects can develop quickly or gradually, as your caffeine intake persists or increases, and can detract from your ability to function normally at home, work or school. If you have Crohn's disease or colitis, digestive symptoms associated with excessive or prolonged caffeine use might increase your risk for complications such as dehydration, nutrient deficiencies, unintentional weight loss and weak, brittle bones. Gastrointestinal and other effects of IBS often cause anxiety, which might worsen your physical symptoms, resulting in a bothersome cycle.
Suggestions
Caffeine is not a necessary component of a healthy diet. If it seems to trigger or exacerbate gastrointestinal upset, choose caffeine-free foods and beverages, such as water, low-fat milk and herbal tea, more often. If you consume caffeine routinely, cut back gradually to avoid withdrawal symptoms such as headaches, mood swings and nausea. If your digestive symptoms are severe or accompany other severe symptoms, such as a rapid heartbeat, delirium, mental confusion or convulsions, you might have overdosed on caffeine, according to MayoClinic.com. To ensure your health and safety, seek immediate medical attention. If stopping caffeine use fails to stop your digestive symptoms, talk to your doctor or dietitian about other potential culprits.
References
- Johns Hopkins Bayview Medical Center: nformation about Caffeine Dependence
- MayoClinic.com: Caffeine Side Effects
- University of Washington: Neuroscience for Kids: Caffeine
- National Digestive Disease Information Clearinghouse: Irritable Bowel Syndrome
- Crohn's and Colitis Foundation of America: Diet and Nutrition
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