Coffee And Autoimmune Disease
About Dr. Sarah Ballantyne, PhD
Award-winning public speaker, New York Times bestselling author and world-renowned health expert, Dr. Sarah Ballantyne, PhD believes the key to reversing the current epidemics of chronic disease is scientific literacy. She creates educational resources to help people regain their health through diet and lifestyle choices informed by the most current evidenced-based scientific research.
- Caffeine is generally anti-inflammatory but the effects of coffee on immune function are complicated.
- In some people coffee consumption decreases inflammatory mediators, but in other people exactly the opposite effects occur.
- Its still unclear why coffee is beneficial to immune function in some people and harmful in others, but two groups of autoimmune disease risk genes are implicated in this relationship.
- Its likely that coffee is helpful for some people with autoimmune disease, but drives autoimmune disease activity in others, therefore the best practice is to eliminate coffee initially on the Autoimmune Protocol and reintroduce later.
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- Inflammation and diet: Beyond the hype
- What is inflammation?
Does Coffee Cause Inflammation
Americans long-lasting love affair with drinking coffee shows no signs of ending. According to a 2020 survey conducted by the National Coffee Association, coffee consumption is up 5 percent since 2015, with 62 percent of Americans indulging daily. The average coffee lover now drinks more than three cups of coffee every day. Science swings back and forth on the health benefits of coffee but lately, seems to be more in favor of java than not.
The weight of the evidence today indicates less harm and more good from a cuppa Joe, says Melissa Ann Prest, a doctor of clinical nutrition and a national spokesperson for the Academy of Nutrition and Dietetics.
Several studies have suggested that coffee may be associated with a reduced mortality, including a lower risk of heart disease, type 2 diabetes, and cancer. And some of these benefits may be from coffees anti-inflammatory properties.
Heres what you need to know about coffee and its effects on inflammation in the body.
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Is Coffee Good Or Bad For Inflammation
Benefits of anti-inflammatory foods Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
What is the fastest way to reduce inflammation in the body?
Follow these six tips for reducing inflammation in your body:
Turmeric Ginger Green Smoothie
Turmeric is one of the most powerful foods for fighting inflammation, so get ready for it to make some repeat appearances on this list of anti-inflammatory drinks. Ginger is turned to almost as often, because of its association with everything from boosting the immune system to settling an uneasy stomach. This recipe includes both, using a traditional green smoothie as the base. It also calls for chia seeds and flax to up the fiber.
Watch the video below to learn more about the health benefits of turmeric:
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Coffee And Inflammation: Does Your Habit Help Or Harm
For so many people, coffee is an essential part of life. Often, a cup in the morning can be what wakes you up or gives you the energy and willingness to fight the day. There is even significant evidence about health benefits connected to coffee.
Yet despite that, many people will assume that any discussion of coffee and inflammation is going to be negative.
The truth is that, despite our love for it, there is still a large amount of stigma surrounding coffee. For that matter, many people still view coffee as an unhealthy habit one that they should probably stop, even if they dont want to.
So, with that in mind, this post takes a look at the implications of coffee on inflammation. Does coffee play a role in an anti-inflammatory diet, or is it something you should be avoiding instead?
Sensory Nutritional And Health
Melanoidins in the coffee brew belongs to the non-volatile fraction of coffee and are able to modulate the liberation of the volatile fraction that gives the beverage its characteristic aroma and color . In addition, chlorogenic acids present in the melanoidin structure may contribute to the acidic nature of the coffee brew. Together with caffeine, trigonelline, and chlorogenic acids, melanoidins have been related to coffee brew bitterness and astringency .
Besides their sensory properties, coffee brew melanoidins possess different biological properties such as antioxidant , antimicrobial , anti-inflammatory , antihypertensive , anticarcinogenic , prebiotic , and antiglycative . Melanoidins present in the beverage act as an anticariogenic agent since they inhibit the adhesion of Streptococcus mutans, the major causative agent of dental caries in humans, almost completely at a concentration of 6 mg/ml . Considering the concentration of melanoidins per cup of coffee beverage , it is expected that they can act as a protective agent from the adhesion of this microorganism to the tooth surface . Walker et al. have described for the first time how melanoidins from coffee affect the daily energy intake in humans. Specifically, coffee melanoidins are able to lower the blood glucose peak and insulin response due to the chlorogenic acids linked to their structure . These findings enhance the potential of coffee melanoidins to be used as functional ingredients in foods.
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The Autoimmune Protocol E
Your practical guide to jump-start your healing with the AIP today.
One of my FAVORITE books I used to start the transition to AIP!!! Its so helpful! I printed mine out and spiral bound it. Thank you for this! -Rita Davidson
Goto M, Yamaki K, Shinmoto H, Takano-Ishikawa Y. Continuous orally administered coffee enhanced the antigen-specific Th1 response and reduced allergic development in a TCR-transgenic mice model. Biosci Biotechnol Biochem. 2009 Nov 73:2439-44. Epub 2009 Nov 7.
Gough SC, Simmonds MJ. The HLA Region and Autoimmune Disease: Associations and Mechanisms of Action. Curr Genomics. 2007 8:453-65.
Gunter MJ, et al. Coffee Drinking and Mortality in 10 European Countries: A Multinational Cohort Study. Ann Intern Med. 2017 Jul 11. doi: 10.7326/M16-2945.
Remember Everyone Is Different
While Dr. Gundry says most people can likely benefit from following an anti-inflammatory diet and drinking anti-inflammatory drinks, he warns that just because an ingredient or food is touted as being anti-inflammatory, that doesnât mean that it will have that effect for everyone. For instance, he says, some people can have a food sensitivity to anti-inflammatory foods such as ginger and pineapple. In these cases, chugging drinks made with those ingredients may not be wise.
When in doubt, Dr. Gundry recommends sticking to foods and ingredients with confirmed anti-inflammatory benefits such as fermented drinks, like low-sugar kombucha, balsamic vinegar, and raw sauerkraut juices. âRecent human studies out of Stanford confirm the true anti-inflammatory benefits of these compounds, not because of any probiotics that they contain, but the postbiotics,â he says. âPostbiotics are short-chain fatty acids like butyrate and acetate as well as gases like hydrogen, hydrogen sulfide, methane, and carbon dioxide that are produced by bacteria, fungi, and yeasts in the fermentation of plant fibers and sugars in fermented foods which also get produced in our gut when we eat prebiotic fiber. In other words, prebiotics are turned into postbiotics.â
The big takeaway? Anti-inflammatory drinks can help fight off inflammationâand serve as a yummy treat, no barista skills required.
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Be Picky About Ingredients
Additives, dyes, preservatives, and other ingredients regularly added to foods all have the potential to trigger or aggravate inflammationparticularly if you have a weaker gut barrierso take a look at the ingredient list on products in your pantry and fridge. Are the ingredients listed what you might use if making the food from a recipe at home? If yes, then this is likely a minimally processed product and a good choice. If not, opt for another brand or substitute when shopping next time.
Carolyn Williams, PhD, RD, is author to the new cookbook, Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert known for ability to simplify food and nutrition information. She received a 2017 James Beard Journalism award. You can follow her on Instagram or on carolynwilliamsrd.com.
Be Gentle To Your Gut
Theres lots of hype around probiotics, but are you supporting those good microbes already living in you? Protect those existing good bacteria by cutting out added sugars, trans fats, and focusing on choosing primarily whole and minimally processed foods. Its also worth consuming probiotic-rich foodssuch as yogurt, sauerkraut, kombucha, miso, or kimchievery single day. Strengthening the guts microbe barrier is one of the cornerstones to reducing inflammation long-term.
How Much Caffeine Is In Our Diet
The biggest sources of caffeine are coffee and energy drinks . Be aware of your portion size. Many mugs and coffee-shop drinks can hold as much as 20 ounces.
According to Harvard Universitys T.H. Chan School of Public Health, other sources of caffeine include a shot of espresso , a cup of black tea , green tea , 12 ounces of Mountain Dew or cola , an ounce of dark chocolate , and decaffeinated coffee .
Of course, dont forget to drink water, which not only hydrates the body, but helps counter the potential diuretic effects of caffeine.
The Benefits Of Coffee
In vitro studies have suggested an anti-inflammatory role for caffeine, mainly inhibiting TNF- production. Regarding in vivo studies, only a few have addressed the effects of caffeine supplementation on blood inflammatory markers in humans. These studies used a single dose of caffeine or used coffee as supplement when longer interventions were tested, reporting slight anti-inflammatory effects from the supplementation.
However, when coffee is used, many more components than caffeine alone are included in the supplement, as coffee is rich in bioactive compounds with antioxidant and anti-inflammatory properties, mainly chlorogenic acids.
It has been shown that regular coffee intake is associated with reduced risk of type 2 diabetes and metabolic syndrome among other clinical conditions where low-grade inflammation and oxidative stress is involved in their development. Furthermore, studies have shown anti-inflammatory effects of regular coffee consumption.
Rodas. L., et al
“Effects of Habitual Caffeine Intake, Physical Activity Levels, and Sedentary Behaviour on the Inflammatory Status in a Healthy Population”
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Do Bananas Cause Inflammation
Bananas also contain high amounts of rutin, a compound that complements the activity of vitamin C, and helps to maintain strong, flexible blood vessels. Rutin also possesses antioxidant, anti-inflammatory and anti-cancer properties. As much as bananas are protective, they are also very significant mood food.
The Type Of Caffeine Matters
But if youre thinking energy drinks are a good choice because they also contain caffeine, think again. Energy drinks use synthetic caffeine a substance first created by Monsanto, which your body processes differently than natural caffeine.
Soda also has caffeine, but it isnt a healthy choice either, and not just because of its high sugar content. In fact, soda has serious health risks, beyond just contributing to weight gain and being bad for your teeth.
And even with healthful choices, like coffee and tea, its still important to consume caffeine in moderation. Excessive amounts of caffeine can overstimulate your nervous system, adrenal glands, and interfere with sleep. So if you drink caffeine-containing beverages, be conscious and listen to your body when you do.
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Why Should I Care About Inflammation Anyway
Lets get this straight: Technically, inflammation can be good thing. When a potential threat enters the body, the immune system uses inflammation as a means to protect and heal.
The bad news? Low grade, chronic inflammation the kind that can come from certain lifestyle choices like smoking, excessive drinking, being overly sedentary, or eating a lot of highly processed food is linked to diabetes, heart disease, and even certain types of cancer.
So when somethings anti-inflammatory, thats a big deal! Thats why people are eager to find out the relationship between coffee and inflammation. Think about it: Getting people to eat salmon and kale every day can be a hard sell. Telling people to drink more coffee is a blessing.
Though the evidence isnt conclusive, things are looking good for coffees inflammation fight. In fact, one review found that higher coffee consumption was linked to an 18 percent lower risk of cancer, thanks in part to its anti-inflammatory effects.
Best of all? The people that had the greatest benefit were the ones who sipped 3 to 4 cups a day.
Rosemary Lemon Iced Tea
Rosemary is one of Food Fix author ‘s favorite spices for fighting inflammation because it’s linked to boosting brain health and protecting the liver, among other benefits. Here, it’s used in an iced tea recipe, with Earl Grey tea , lemon, and water. Just go easy on the sugar , since sugar itself is inflammatory.
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Can A Vegetarian Diet Reduce Inflammation
A vegetarian diet may be one option for people looking to reduce inflammation. The authors of a 2019 review analyzed data from 40 studies. They concluded that people who follow a vegetarian-based diet are likely to have lower levels of various inflammatory markers.
A 2017 looked at the data of 268 people who followed either a strict vegetarian diet, a lacto-ovo-vegetarian diet, or a nonvegetarian diet. The findings suggested that eating animal products could increase the risk of systemic inflammation and insulin resistance.
Digestibility Of Coffee And Coffee By
The high MW products of the MR generally have limited bioavailability and usually result in poor absorption . In vitro and in vivo studies found the presence of melanoidins in rat urine, suggesting that melanoidins with less MW are partially absorbed . However, most melanoidins escape the superior digestion, arrive intact to the colon, and are recovered in feces . Melanoidins can reach the colon intact and become substrates for the gut microbiota, releasing antioxidant-active molecules linked to them .
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Is Decaf Coffee Anti
Yes, decaf coffee works as an anti-inflammatory agent as well.
The therapeutic potential which we get from the bioactive compounds of coffee, like caffeine, chlorogenic acid, caffeic acid,cafestol, and kahweol can help reduce inflammation and modulate inflammatory and neuropathic pain.
All of these compounds are present in decaf coffee except the regular amount of caffeine.
Caffeine supplements tend to not show the same effects of anti-inflammatory properties as coffee generally does to reduce inflammation.
This suggests that compounds other than caffeine in coffee play a vital role in its anti-inflammatory effect.
Coffee And The Hpa Axis
One of the most-noted detrimental effects of consuming caffeine from any source is the effect that it has on cortisol release. Caffeine acts to increase cortisol secretion by elevating production of adrenocorticotropic hormone by the pituitary gland .
Excessive cortisol production can lead to a variety of health issues, including an overactive immune system, disrupted sleep, impaired digestion, and depression. When you consume caffeine, your cortisol level increases and can stay elevated for up to six hours. With daily consumption, your body will adapt somewhat and not produce quite as much cortisol, but complete tolerance to caffeine does not occur. Very importantly, if you are a habitual consumer of caffeine, your cortisol will increase more dramatically in response to stress than someone who doesnt consume caffeine. If you have difficult managing stress as it is, caffeine is not helpful to you.
Given the impact that the HPA axis has in overall health, compounding chronic stress with habitual coffee intake may also explain the proinflammatory effects in some people. This evidence certainly makes a case for avoiding coffee if you are experiencing high stress or are at risk for adrenal fatigue .
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The More You Are Eating Anti
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A study led by professors at the National and Kapodistrian University of Athens followed roughly 1,000 people in their 70s and examined their food intake.
The research found that the third of volunteers who ate the least of the aforementioned foods were three times more likely to develop dementia over the three years they were tracked for the study compared to the third of volunteers who ate the most of those foods.
The diets consumed by the group who was deemed the most healthy comprised, on average, three servings each of fruit and vegetables each day in addition to four servings of beans or other legumes each week.
Additionally, they consumed around 11 cups of coffee or tea each week.
Coffee And Inflammation: What We Know
Typically, leafy greens, fruits, nuts, and fatty fish are recommended for calming inflammation in the body. Notice how none of those foods contain psychoactive drugs like caffeine.
But coffee is more than just delicious crushed up beans that deliver a jolt. It contains a mixture of 1,000 bioactive compounds including chlorogenic acids, cafestol, kahweol, and of course, caffeine.
In a few studies, those very compounds have been found to reduce inflammation. One study found that coffee consumption reduced 10 markers of inflammation among regular drinkers.
Despite those happy findings, a review of 15 studies found that certain with caffeine intake. However, the researchers found that coffee consumption had a predominantly anti-inflammatory effect.
Another study came to the very helpful conclusion of, Yeah it either makes you more inflamed or less inflamed, but it does something!
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