As someone who is quite literally obsessed with coffee, I recently made the switch to start my mornings with coffee before breakfast and have often wondered if it has any notable impact on my health.

I’d heard claims that drinking coffee on an empty stomach might interfere with gut health, but I wanted to dig into the science before jumping to conclusions. If you’ve ever asked yourself the same thing, you might be surprised (and maybe even relieved) by what the research really says.

What Happens When Coffee Hits the Stomach

Coffee is acidic, meaning that once it enters the stomach, it’s going to stimulate the production of stomach acid (hydrochloric acid). That’s normal and even helpful for digestion! But if there is nothing in your stomach, the acid has nothing to digest. So for some people, that can mean:

  • Mild nausea
  • Heartburn or acid reflux
  • That “jittery” or anxious feeling

Again, this is for some people. Most healthy adults can actually drink coffee first thing in the morning without any issue. Your stomach lining is designed to handle acid, whether from food or your morning latte!

What About Hormones?

This is another area that I had been curious about. Maybe you’ve also heard that morning coffee “spikes cortisol,” the stress hormone. Technically, yes, caffeine can raise cortisol levels temporarily. But cortisol naturally peaks in the morning (around 30–45 minutes after waking).

Having coffee during that time might slightly enhance that spike, but research shows this doesn’t have meaningful long-term effects on your metabolism, stress, or hormones, unless you’re drinking excessive amounts (think 5+ cups daily).

If you’re sensitive to caffeine, try waiting 60–90 minutes after waking. That way, you can still get the energy boost without messing with your natural cortisol rhythm.

A Look Into Some (of Many) Benefits

Despite the mixed messages online, coffee can offer some pretty great health benefits when consumed in moderation! Here are a few of my favorites:

  • Coffee is rich in antioxidants, which help reduce inflammation and oxidative stress in the body.
  • Some studies show that regular coffee drinkers have been shown to have a lower risk of type 2 diabetes, liver disease, and even certain neurodegenerative conditions like Parkinson’s.
  • Caffeine enhances alertness and focus by blocking a neurotransmitter (adenosine) that promotes sleepiness, which explains that subtle shift from feeling “foggy” to focused after a few sips.

The Bottom Line

If your morning coffee leaves you feeling grounded, focused, and fine, there’s no reason to change a thing. But if you notice discomfort like nausea, reflux, or shakiness, try experimenting! Have a small bite of food first, or add milk to take the edge off the acidity. This can help buffer the stomach and slow caffeine absorption, making it a little gentler on your digestive system.

On the flip side, loading up your cup with sugar or sweetened creamers can totally change how your body reacts, causing quicker energy spikes and crashes. Generally though, drinking coffee within reasonable limits (1–3 cups per day) can absolutely be part of a healthy lifestyle. The key takeaway here is tuning into how your body feels when you drink it on an empty stomach and making tweaks if necessary!