Drinking coffee linked to better ageing in women, new study finds
According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness.
Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain.
Loading
These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's.
Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'.
2. It contains good bacteria that boost your gut health
The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish.
Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health.
Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk.
There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'.
3. Coffee drinkers have improved heart health, studies show
A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease.
According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
ABC News
18 hours ago
- ABC News
Ultraprocessed or not? It matters when following dietary guidelines
A diet full of ultraprocessed foods (UPFs) has generally been thought to be bad for your health – and a trigger for disease. But for the first time a study has looked at the health effects of UPFs within the context of national dietary guidelines. And while a minimally processed diet is still better for you overall, it's not all bad news if you're sticking close to those directions. Guest/s Dr Sam Dicken, Centre for Obesity Research, University College London References
Sydney Morning Herald
07-08-2025
- Sydney Morning Herald
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
The Age
07-08-2025
- The Age
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
