When temperatures soar, nothing hits the spot quite like a frappe coffee, fruity cocktail or iced matcha latte. And with the height of summer just around the corner, many of us are relying on these cooling drinks to beat the heat. But is your gut paying the price?
According to the gut health experts, your favourite iced coffees and fruity cocktails could be doing more harm than good when it comes to your digestion. But thankfully, there are ways to protect your tummy while still savouring every sip.
The fiery side of iced coffees
‘Iced coffee is a firm summer staple, but beneath the cool aesthetic there may be a concoction of gut disrupting ingredients,’ explains Adrienne Benjamin, gut health nutritionist at ProVen Biotics. Ever taken a sip of coffee and immediately needed to dash to the loo? You’re not alone.
‘Aside from the high caffeine content, which can overstimulate the gut and lead to acidity and irritation, many iced coffees are also loaded with added sugars, syrups and sweeteners,’ she continues. ‘Some iced coffee drinks contain more sugar than a glazed doughnut. This feeds harmful gut bacteria and increases the risk of bloating and discomfort.’
According to Adrienne, short-term tummy troubles aside, regular consumption of these sweetened, dairy-heavy drinks can impact gut microbiome balance and result in fatigue, sluggish digestion and skin breakouts over time.
Are matcha drinks better for your gut?
So, if iced coffee is off the gut-friendly menu, what about an earthy and refreshing iced matcha? ‘Often hailed as a superfood, matcha is rich in polyphenols, natural compounds that feed beneficial gut bacteria and help protect the intestinal lining,’ Adrienne explains. ‘But while the antioxidant benefits are impressive, it’s not all smooth sailing for your gut.
‘Matcha actually contains a similar amount of caffeine to espresso, which can be a problem for sensitive tummies, as it stimulates the digestive tract and can increase acid production, causing discomfort, bloating or even diarrhoea,’ she continues. ‘Matcha is also high in oxalates, compounds that can irritate the gut and reduce the absorption of key minerals such as calcium and magnesium.’
Despite this, opting for refreshing matcha latte is not necessarily a one way ticket to digestion disaster. ‘If you’re choosing between matcha and a sugary iced coffee for your daily summer refreshment, matcha comes out on top,’ says Adrienne. ‘Just don’t overdo it and be mindful of your consumption.’
The gut minefield of summer cocktails
When those long summer evenings roll around, iced coffees make way for classic summer cocktails. But alcoholic drinks – especially the sweet and sugary ones – can have an even greater impact on your gut than caffeine. ‘From Pimm’s and prosecco to beachside mojitos and sweet spritzers, alcoholic drinks are a summer go-to. But they come at a cost to your gut,’ Adrienne explains.
‘Alcohol increases intestinal permeability, commonly known as “leaky gut”,’ she continues, ‘which can allow undigested food particles and toxic substances to pass into the bloodstream and trigger inflammation. Sugary mixers and syrups can also add fuel to the fire and lead to bloating, cramps, and irregular digestion.”
Surely though, a refreshing drink or two at your neighbour’s garden party can’t hurt? ‘Even moderate alcohol has been shown to disrupt gut bacteria diversity. This means, occasional spontaneous weekend “partying” can still impact your microbiome,’ Adrienne admits. Perhaps this explains why your tummy gets the gurgles after a few drinks.
How to protect your gut while enjoying summer beverages
Enjoying a post-workout iced coffee or a weekend cocktail with friends is part of what summer’s all about. But how can you keep your gut happy without cutting out your favourite beverages?
It comes down to moderation – and prioritising other healthier gut habits to counteract the risks.
‘While you don’t need to avoid these drinks entirely, it’s all about balance,’ Adrienne advises. ‘Enjoying the occasional iced coffee, cocktail, or other novel drinks during holidays and social events can be part of the fun, but pairing them with daily gut-friendly habits can help reduce symptoms such as bloating, fatigue, and irregular digestion.’
Daily gut friendly habits to incorporate this summer:
- Move regularly – even a morning walk around the block helps to keep things moving
- Eat a rainbow – mix up your meals with a variety of fruit and veg to diversify your gut’s microbiome
- Try fermented foods – kimchi, kefir and other fermented foods feed your gut with beneficial bacteria
- Manage your stress levels – the mind-gut connection is real, and stress can hugely impact your gut
- Try a daily probiotic supplement – this is an easy way to ensure your gut gets a healthy dose of daily goodness
