So, should you drink coffee on an empty stomach?
Yes, drinking coffee on an empty stomach is generally safe if preceded by hydration with salt water or lemon water. Salt water supports adrenal function and electrolyte balance, creating a buffer for stomach acid. With proper timing and quality beans, coffee can be a clean and energising morning fuel.
Here is a short, detailed video that summarises the key points:
I'm James Bellis, founder of Balance Coffee, a coffee entrepreneur and biohacker. With 12+ years in the industry, I hold an SCA Coffee Skills Diploma and specialise in healthy coffee, biohacking, and adaptogenic mushrooms. Full bio here.
I have grown up hearing myths about how drinking coffee on an empty stomach can lead to health issues.
Every time I had my morning cup of coffee, there was always a nagging thought that would creep in:
Is it okay to drink coffee first thing in the morning? Or worse, is it harmful to drink coffee on an empty stomach?
However, I’ve spent over 12+ years in the industry, met certified nutritionists, conducted observational studies, studied clinical studies and watched videos from experts.
And the answer? Drinking coffee on an empty stomach isn’t inherently bad. But timing, hydration, and your body’s natural rhythms matter more than the myth suggests.
Like Dr Andrew Huberman suggests, instead of vilifying coffee, you need to make a few tweaks in your routine.
These tweaks will keep you away from the side effects of having coffee in the morning:
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Wait for 90 - 120 minutes
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Hydrate with salt water
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Reduce or replace sugar in coffee
You don’t have to go on a coffee detox; a simple morning ritual can help prevent the side effects of having coffee on an empty stomach.
In this blog, I will utilise expert advice to debunk myths.
I will help you understand how a few simple tweaks to your routine can alter the way your body responds to coffee.
Why Do People Think Coffee on an Empty Stomach is Harmful?
People believe coffee on an empty stomach is harmful because it can increase gastric acid production and cortisol levels. Without food as a buffer, the stomach lining may become irritated, potentially causing acid reflux, anxiety, or jitters. Elevated cortisol, especially in the early morning, may also disrupt hormonal balance and the stress response.
Healthline and other sources state that it can lead to stomach acidity and increase cortisol levels.
The evidence is not exactly black and white, but this does make sense to some extent.
When you drink coffee, or black coffee to be more specific, it leads to the production of gastric acid because coffee is naturally acidic.
When your stomach is empty, there is no buffer in between, and this acid can irritate your stomach lining.
This is why experts like Dr. Kilgore warn that it can lead to jitters and anxiety.
Source: National Library of Medicine
Another common argument is that it can lead to a rise in cortisol production.
Cortisol naturally follows a diurnal rhythm.
Meaning its levels fluctuate throughout the day. Having coffee when these levels are already high causes a further spike.
Source: Thorne
Which, in excess, can trigger health problems like:
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Bone loss
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High blood pressure
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Type 2 diabetes
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Heart disease
However, most people are perfectly fine, which is why the question should you drink coffee on an empty stomach, doesn’t have a one-size-fits-all answer.
Instead, they feel energised and ready to conquer the world.
And that’s the interesting part about coffee: it has a different effect on different people.
Instead of simply villainising coffee, it’s better to look at ways to change your routine and make a few tweaks.
This way, you’ll be able to enjoy coffee without harming your body.
What Should You Drink Before Coffee to Avoid Crashes and Jitters?
To avoid crashes and jitters, drink water with a pinch of sea salt before your morning coffee. This supports hydration, replenishes electrolytes, and balances adrenal function. Alternatively, lemon water can be used to hydrate and buffer the stomach, helping your body handle caffeine more effectively on an empty stomach.
Water, yes, boring old water, is going to help you avoid the crashes and jitters.
I always feel like we don’t give water enough credit. It’s the solution to all our problems.
According to USA Today, drinking water just before having coffee can help you jumpstart your system.
Here’s a little pro tip: try adding a pinch of salt to your morning water. Trust me, it makes a huge difference.
Salt helps the body absorb water more efficiently and supports the adrenal system, two crucial steps if you're asking, should you drink coffee on an empty stomach and want to avoid the crash.
This can become overstimulated when coffee is consumed on an empty stomach.
But if salt water isn't your thing, then add lemon to your water for a bit of flavour.
The most searched question by coffee lovers is always: ‘What are the side effects of coffee on the stomach?’
Well, they range from bloating to acid reflux. Water acts as a buffer and prevents this nonsense from happening.
But what type of side effects you experience also depends on what type of coffee beans you’re consuming.
If you want your morning coffee to give you a clean source of energy and not leave you feeling jittery, then you need to switch to clean coffee beans.
How Can Coffee Become a Clean Source of Fuel in the Morning?
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Tweak |
Why It Matters |
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Hydrate with water + sea salt |
Your body loses electrolytes overnight. Hydrating with salt water helps replenish them, supports adrenal function, and prepares the body to handle caffeine. |
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Wait for 90–120 minutes after waking up. |
Cortisol levels are already high when you wake up, and consuming coffee immediately can cause overstimulation; waiting can help prevent that. |
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Go for high-quality dark roast beans |
The chances of stomach irritation are significantly reduced if you choose high-quality dark beans, as they are less acidic and contain lower caffeine levels. |
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Reduce the amount of sugar and dairy you add. |
Sugar and dairy lead to a spike in insulin, so it is better to reduce their quantity or replace them. |
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Don’t rush, have your coffee mindfully. |
Sipping your coffee in a relaxed state supports better digestion and gives caffeine a more stable, calming effect on your nervous system. |
Coffee can become a clean source of fuel in the morning if you have it the right way. You need to prepare your body for it.
But if you’re still wondering, ‘Is it okay to drink coffee first thing in the morning?’, my answer for you is that it is, but drinking the right type of coffee also matters.
Look for organic, high-quality coffee that does not contain mycotoxins or mould.
I know that understanding how to choose the right coffee beans can be challenging. However, getting this right is key to maximising the enjoyment of your morning cup of steaming hot coffee.
And honestly, I am not being biased because I own Balance, but according to customers, Balance Coffee has one of the best coffee beans.
I use premium-quality beans that are free from mould, mycotoxins, and pesticides, and I also stock mushroom coffee.
On the other hand, consuming lower-quality coffee beans can be harmful to your body, as it disrupts your energy levels and gut health.
So, you can just imagine what it would do to you if it were the first thing you had when you woke up from a deep slumber!
Another thing to keep in mind is what you’re adding to your morning coffee.
Now I know that many of you load up your cups with creamers and sugars, which is not healthy at all.
Instead, I would recommend adding things that boost your cognitive functions and improve your overall body health.
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Substance |
Good for |
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Collagen |
Gut health |
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Unsweetened plant-based milk |
Steady energy |
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A teaspoon of MCT oil |
Steady energy |
These small adjustments will help transform your regular cup of coffee into a clean source of energy.
What’s the Best Morning Routine for Drinking Coffee Without Side Effects?
The best morning routine for drinking coffee includes waking up, gently moving your body, drinking salt or lemon water to hydrate, and eating a light snack, such as a banana. Wait 90–120 minutes before drinking coffee to avoid cortisol spikes. Choose clean beans and sip mindfully for stable energy without side effects.
Most of you are probably overwhelmed with questions like What is the best time to drink coffee and Is it better to drink coffee before or after food?
I will help you build a better routine step by step.
STEP 1: Wake up, don’t reach out for the coffee just yet.
In the first 30 to 60 minutes after waking up, your cortisol levels are extremely high.
Adding caffeine would further surge cortisol production, so it is better to wait.
STEP 2: MOVE AROUND A LITTLE
Get out of bed, stretch, and do a little yoga. This helps with circulation and creates a need for fuel.
STEP 3: DRINK WATER
Drinking salt or lemon water can help hydrate your body and replenish lost electrolytes.
STEP 4: EAT A LIGHT SNACK
This will act as a buffer, so try having a banana or an apple.
STEP 5: ENJOY YOUR CUP OF COFFEE
According to the Cleveland Clinic, having coffee between 9 am and 11 am helps reap the benefits of coffee more effectively.
By this time, your cortisol levels have also dropped, making it the ideal window if you’re wondering: Should you drink coffee on an empty stomach?
This routine will not only help you reap its benefits in a way that supports your overall health. However, be sure only to consume the best coffee beans you can get your hands on.
People Also Ask FAQs?
If you still need further information, here are some FAQs that will help clear some common concerns.
Is it really bad to drink coffee first thing in the morning without eating?
Not necessarily. While caffeine is absorbed more quickly on an empty stomach, potentially causing jitters, this can be managed. Drinking salt or lemon water beforehand creates a buffer, helping to reduce side effects without the need to eat immediately. Hydration is key to a better coffee experience.
According to GoodRx, when you drink coffee without eating anything, the caffeine is absorbed more quickly, leading to a greater peak of energy that is accompanied by jitters, among other effects.
However, even if you don’t want to eat anything, simply drinking salt water or lemon water before having coffee creates a buffer and prevents the side effects from taking effect.
Should I be worried about drinking coffee on an empty stomach?
Not really, Gleneagles Hospital states that the effects of drinking coffee on an empty stomach vary from person to person. While some experience no adverse effects, others experience jitters, digestive issues, and other symptoms. Following the routine mentioned above will help you avoid these effects.
Why does drinking coffee on an empty stomach make me feel jittery or weird?
According to Calm, caffeine is a powerful stimulant that affects the central nervous system by blocking the action of adenosine ( a chemical that promotes relaxation). This causes the body to become extremely energised, often leading to jitters.
What should I do before drinking coffee in the morning to avoid energy crashes?
After waking up, move around a bit, have a glass of water (preferably with salt or lemon added for better results), and wait 30 to 60 minutes. Then, have your first cup of coffee. Also, ensure that it is not overly sweet, and the quality of the beans must be top-tier. Best to buy it from renowned places like Balance Coffee
Why does coffee sometimes make me anxious or nauseous if I haven’t eaten?
Since coffee can lead to the production of acid when it enters the digestive system, the absence of food can cause harm to the stomach lining, potentially resulting in digestive issues and nausea. The caffeine kick can also overstimulate the nervous system and cause anxiety. Therefore, it is best to eat something light or drink water before having coffee to create a buffer.
Conclusion
So, should you drink coffee on an empty stomach? It depends on your routine, but with a few smart changes, it can absolutely work for you.
Instead of removing coffee from your morning ritual, make a few smart tweaks to your routine.
Start your day by drinking a glass of salt or lemon water to create a buffer between your stomach lining and the acid produced by coffee.
Opt for clean, high-quality coffee beans over the usual stuff.
These minor adjustments can help you avoid side effects such as jitters and gastrointestinal issues.
You need to learn how to make coffee align with your body's process, not against it.
That will be all for today. If you want clean coffee beans that work for you, start here.
