For many, that first sip of coffee or tea in the morning is a sacred ritual that kick starts the day. The rich aroma and warm, comforting flavour provide an energising boost to face the day ahead. Infact, drinking a cup of sugar free black coffee or tea is not harmful. The polyphenols in coffee beans can be beneficial for the microbiome. However, if you have an autoimmune disease, your beloved morning brew could be doing more harm than good.
Here’s why those with autoimmune conditions need to be cautious about their coffee and tea consumption.
1. Impact on Adrenal Health:
The caffeine found in coffee and tea is a stimulant that gives us that energising jolt we crave, but it also directly stimulates our adrenal glands. This can lead to an overproduction of the stress hormone cortisol. While a temporary spike in cortisol can be beneficial in acutely stressful situations, chronic elevated levels can be detrimental. Over time, this persistent stimulation can strain your adrenal glands, potentially leading to adrenal fatigue and disrupting your body’s ability to manage stress effectively.
Adrenal fatigue can manifest as persistent fatigue, difficulty waking up, cravings for salty or sugary foods, lightheadedness, and other symptoms. For those with autoimmune diseases already struggling with fatigue and low energy levels, overtaxed adrenal glands can exacerbate these issues.
2. Gut Health and Digestive Issues:
Coffee is highly acidic, with a pH level around 5, which can irritate the lining of the stomach and lead to conditions like acid reflux, heartburn, or even gastritis.
The excessive cortisol produced by overstimulated adrenal glands can disrupt the delicate balance of beneficial and harmful bacteria in the digestive tract, increase intestinal permeability (allowing bacteria and partially digested food particles to leak through the gut barrier), and affect the availability of nutrients needed for a healthy gut microbiome.
Tea, particularly black tea, can also contribute to digestive discomfort due to its astringent properties and caffeine content. Those with gut-related autoimmune diseases like Crohn’s or ulcerative colitis may find their symptoms flaring up after consuming coffee or tea, exacerbating inflammation and discomfort.
3. Nutrient Absorption:
Both coffee and tea contain compounds like tannins, oxalates, and phytic acid that can bind to essential minerals like iron, calcium, zinc, and magnesium, reducing their absorption in the gut. Proper nutrient absorption is vital to support the overall health, energy levels, and immune function of your body.
Deficiencies in key nutrients like iron can lead to anaemia, fatigue, and weakened immunity, while insufficient calcium and magnesium can contribute to muscle cramps, bone loss, and other issues. Those with autoimmune diseases may already be at higher risk for nutrient deficiencies, making it even more important to optimise absorption from their diets.
4. Hydration and Diuretic Effect:
The caffeine in coffee and tea acts as a diuretic, increasing urination and potentially leading to dehydration if sufficient water isn’t consumed. Proper hydration is essential for all bodily functions, including optimal immune performance, joint lubrication, nutrient absorption, and detoxification.
Dehydration can exacerbate inflammation as well as contribute to fatigue, headaches, and other issues. Individuals with autoimmune diseases may already be prone to dehydration due to factors like increased inflammation, medication side effects, or issues with fluid regulation. Hence, it becomes important for them to keep high water intake.
5. Sleep Disturbance:
Caffeine can interfere with sleep quality by making it harder to fall and stay asleep. This is particularly concerning for those with autoimmune diseases, as poor sleep can directly weaken the immune system and worsen symptoms like pain, fatigue, and brain fog.
Maintaining a healthy circadian rhythm and getting sufficient high-quality sleep is crucial for regulating various bodily functions, including immune response, hormone production, and inflammatory processes. Disrupted sleep patterns can contribute to flare-ups of autoimmune conditions and impede the body’s ability to repair and recover.
6. Stress and Anxiety:
While some find that caffeine helps them feel more alert and focused, for others, it can increase feelings of anxiety, jitters, and stress. Chronic stress is a common trigger for autoimmune flare-ups, as it can dysregulate the immune system and contribute to systemic inflammation.
Stress management is an important part of managing autoimmune conditions, as stress can exacerbate symptoms and potentially accelerate disease progression. The stimulant effects of caffeine may counteract efforts to reduce stress and maintain a sense of calm and relaxation.
7. Addiction and Dependence:
Regular coffee and tea consumption can lead to dependence on caffeine, resulting in withdrawal symptoms like headaches, fatigue, irritability, and brain fog if intake is reduced or eliminated. This added stress on the body can make managing an autoimmune condition even more challenging.
Caffeine withdrawal can also disrupt sleep patterns, exacerbate fatigue, and contribute to dehydration — all factors that can negatively impact autoimmune disease management. Breaking the cycle of caffeine dependence may be beneficial for overall health and symptom control.
What Can You Do?
If you have an autoimmune disease but can’t imagine giving up your morning coffee or tea, here are some tips to make it easier on your body:
- Limit your intake to one cup per day or less.
- Gradually reduce your intake by shrinking your cup size and amount over time to minimise withdrawal symptoms.
- Make your coffee or tea less palatable by using less sweetener or more bitter leaves/grounds, which can help wean you off the habit.
- Switch to herbal, caffeine-free options like chamomile, ginger, peppermint, or mint tea for a soothing, anti-inflammatory alternative.
- Stay hydrated by drinking water alongside your coffee or tea to offset the diuretic effects.
- Consider timing your coffee or tea intake earlier in the day to minimise sleep disruption.
Ultimately, everyone’s body is different, so it’s essential to listen to yours and observe how it reacts to certain foods and beverages. If you suspect coffee or tea is negatively impacting your autoimmune condition, consider eliminating or greatly reducing your intake to see if your symptoms improve.
The Bottom Line
While coffee and tea can be enjoyed in moderation by many, those with autoimmune diseases need to be more cautious. These beverages can impact adrenal health, gut health, nutrient absorption, hydration levels, sleep quality, stress, and caffeine dependence — all critical factors in effectively managing autoimmune conditions. By being mindful of your intake or exploring alternatives, you can support your overall health and potentially reduce autoimmune symptom flare-ups.
Curious about your body’s inflammation levels? Take our quick Inflammation Quiz to find out!