Rise & Grind… Or CrasH & Burn? Why Coffee On An Empty Stomach Is Doing More Harm Than Good

One of my favorite simple joys in life? My morning coffee. It’s more than just a caffeine fix—it’s a ritual, a moment of calm before the chaos, and an essential part of my morning routine that sets the tone for the day. Without it, life just wouldn’t feel as sweet.

But as much as I love my daily brew, I’ve learned the hard way that when you drink coffee matters just as much as what you put in it. While high-quality organic coffee has plenty of health benefits due to its antioxidant content, drinking it on an empty stomach—something many of us do without thinking—can actually do more harm than good. As I’ve worked to heal my gut and balance my hormones over the past few years, breaking this habit has been one of my biggest challenges. And I’ll be honest—I’m not perfect. Every now and then, I indulge on empty, and while it’s not the end of the world, I definitely feel the effects on my digestion and stress levels.

So if you’ve ever felt jittery, bloated, or just off after your morning coffee, you’re not imagining it. Let’s dive into why drinking coffee first thing without food might be sabotaging your morning—and my easy hack for enjoying it without the downsides.

Let’s first break down why drinking coffee on an empty stomach is a no-go for optimal digestion, balanced hormones, and a calm nervous system. Drinking coffee on an empty stomach…

1. Spikes Cortisol & Increases Stress: Coffee stimulates cortisol production, which is your body's primary stress hormone. In the morning, your cortisol levels are naturally at their highest, and drinking coffee on an empty stomach can cause an even bigger spike. This can lead to:

   1. Increased anxiety or jitteriness

   2. Energy crashes later in the day

   3. Potential disruptions in your body’s natural stress response

2. Disrupts Stomach Acid Balance & Interferes with Digestion: Coffee is highly acidic and drinking it on an empty stomach can:

   1. Irritate the stomach lining, leading to heartburn and acid reflux

   2. Disrupt stomach acid balance, slowing digestion and interfering with efficiency

   3. Cause discomfort, bloating, and even nausea for some people

3. Cause a Blood Sugar Rollercoaster: Without food to help regulate its effects, coffee can cause a rapid spike in blood sugar, followed by a crash. This then causes:

   1. Increased cravings for sugary or high-carb foods

   2. Fatigue and mood swings

   3. Difficulty maintaining stable energy throughout the day

4. Disrupt the Gut Microbiome: Coffee can stimulate gastric acid production and may affect the gut microbiome. Over time, this could contribute to:

   1. Increased gut inflammation

   2. Imbalanced gut bacteria

   3. Digestive discomfort

So, how can you enjoy your morning coffee without these negative effects?

My simple hacks:

• ✅ Hydrate first! Drink a big glass of water with minerals/electrolytes to hydrate before caffeine. Think:

  • Warm lemon water with a sprinkle of salt. I do this every morning to stimulate digestion and support my liver.

  • Clean-ingredient electrolytes: Lment, Kroma, and JustIngredients are some brands I use. This is especially important if you’re working out daily, particularly in heated studios, where you’re sweating a ton.

• ✅ Have a small snack first – Ideally something with protein and healthy fats to help buffer your blood sugar and support digestion. Think:

  • A handful of nuts and seeds

  • Greek yogurt or cottage cheese

  • A piece of fruit with a spoonful of nut butter

• ✅ On the go or not super hungry?
  Blend your coffee with a scoop of collagen or protein powder and a splash of high-quality nut milk. I’m a big fan of Elmhurst cashew milk—it’s made with just cashews, water, and a pinch of sea salt (no weird additives or gums). I also love sprinkling in some cinnamon for its hormone-balancing benefits and delicious flavor.

• ✅ Delay your coffee by 30–60 minutes after waking up
  This gives your natural cortisol rhythm time to level out and can make a big difference in how you feel throughout the day—less anxiety, fewer energy crashes, and better digestion.

This way, you can still enjoy your morning ritual without the negative side effects!

At the end of the day, your morning coffee should be something that fuels you—not drains you. By making a few small tweaks to when and how you enjoy it, you can keep all the feel-good vibes of your ritual while supporting your gut, hormones, and overall energy levels. Trust me, your body will thank you—and so will your mood. So go ahead and savor that morning cup, just with a little more intention. Cheers to feeling good, staying grounded, and making your coffee work for you, not against you. ☕💛

All my love,

Rach