Researchers continue to discover new ways in which coffee improves mental health and offers disease protection. Coffee may reduce your risk of multiple sclerosis, an autoimmune condition affecting movement; prevent heart disease and type 2 diabetes; aid weight loss and inhibit tumor and cancer growth – possibly even helping protect against melanoma thanks to chlorogenic acid’s ability to slow COX-2 breakdown caused by UV radiation exposure; two to three cups a day could even prevent dementia including Alzheimer’s. Additional benefits may include improved mood, lower cholesterol and decreased risks of liver cancer, Parkinson’s disease or liver cirrhosis according to various studies.

At Coffee Belly, the optimal way to maximize the health benefits from your cup is black, hot-brewed coffee. Milk and sugar reduce its positive health impacts; “the addition of milk and sugar adds fat, calories and sodium,” notes dietitian Ali Redmond – founder of Coffee Belly website. Adding milk changes the pH balance, possibly leading to acid indigestion, heartburn or dysbiosis issues in GI systems.

If you must use sweeteners, choose stevia or maple syrup – these will be healthier alternatives to sugar or artificial sweeteners which could harm your gut microbiome. When choosing creamer, look for organic low-fat varieties; one pump of flavoring at a coffee shop contains about one teaspoon of sugar while at home, aim for no more than 1 teaspoon per cup.

Notably, most research on coffee and health is based on observational data, which may muddle cause and effect. That is because many factors like diet, exercise and smoking tend to go hand in hand with coffee drinking; thus isolating its effects can be challenging. Still, evidence is convincing enough that you can safely enjoy coffee in moderation.

Managing caffeine consumption and maintaining an acceptable digestive state are two keys to successful coffee drinking, so try switching to dark roast. Its flavors and acidity levels may make it less acidic than regular coffee and therefore easier on your tum. If cutting coffee out completely is out of the question for you, look for alternative energy-boosting beverages such as green tea or herbal lattes with reishi powder as these provide similar energy boost. Whenever possible avoid processed instant coffee as its high levels of sodium and chemicals may impair digestive function.