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According to The Telegraph, new research suggests that espresso can support beneficial gut bacteria, improving metabolism, weight management, and even mental health.
Caffeine and gut-friendly bacteria
Dietitian Nicola Shubruk explains that coffee contains compounds that act like probiotics, nourishing microorganisms in the gut. A 2023 study published in Nutrients found that regular coffee drinkers have higher levels of beneficial bacteria such as Alistipes and Faecalibacterium, and lower levels of harmful Erysipelatoclostridium.
Polyphenols: natural antioxidants in coffee
Coffee’s health benefits are also linked to polyphenols—plant-based antioxidants with anti-inflammatory properties. Chlorogenic acid, in particular, may help reduce the risk of type 2 diabetes and non-alcoholic fatty liver disease.
Black coffee vs. coffee with milk
Experts recommend drinking black coffee, as milk can reduce the absorption of polyphenols. Lightly roasted Robusta beans contain more antioxidants than Arabica, while prolonged storage can diminish their benefits.
Instant coffee: more polyphenols, but also more acrylamide
Instant coffee contains higher levels of polyphenols but also significantly more acrylamide—a compound that may be harmful in large amounts. Experts advise choosing ground coffee over instant coffee or coffee substitutes.
How much coffee is safe
The optimal intake is 2–3 cups per day, or up to 400 mg of caffeine. Excessive consumption may cause insomnia and raise blood pressure.
Brewing tips for maximum health benefits
Using an AeroPress preserves the highest levels of polyphenols. Unfiltered coffee retains more beneficial diterpenes but may increase cholesterol levels.
