Coffee drinkers should avoid certain foods such as citrus fruits, red meat, dairy, fried foods, grains, and foods high in sodium to maximize health benefits.
Foods to avoid when drinking coffee
- Citrus fruits
- Red meat
- Dairy
- Fried foods
- Breakfast cereals
- Foods high in sodium
Coffee can temporarily boost energy and provide other health benefits, effectively complementing a balanced diet. Research shows that moderate coffee consumption can prevent diseases related to stress, oxidation, and inflammation, such as type 2 diabetes and some cancers. However, coffee can also affect the absorption of certain nutrients, reducing or increasing the effects of certain foods.
Each person has a different body type and can tolerate different food combinations. However, you should avoid certain foods when drinking coffee, specifically as follows:
Citrus fruits
Drinking coffee while eating citrus fruits can cause indigestion because coffee is naturally acidic. The pH of coffee averages between 4.85 and 5.13 on a scale of 0 to 14, with lower numbers indicating higher acidity.
Citrus fruits and their juices are also highly acidic and can contribute to gastroesophageal reflux disease (GERD). This disease often has unpleasant symptoms such as nausea, bloating, and heartburn. Drinking coffee with citrus fruits can irritate the stomach lining and worsen those symptoms.
The sour, astringent taste of citrus fruits can also change the flavor of coffee, making it more bitter and less delicious. It’s best to enjoy citrus fruits separately from coffee to get the full flavor and health benefits without the indigestion.
Red meat
Research suggests that coffee may interfere with the absorption of nutrients in the gut, especially iron. Red meat is one of the best sources of heme iron (the most naturally occurring and easily absorbed form of iron), meaning that drinking coffee with this meat may reduce its health benefits.
One study examined the effects of coffee on serum ferritin levels and found that drinking three or more cups of coffee per day significantly reduced iron levels. In fact, post-meal iron absorption was reduced by about 39% after drinking coffee.
Iron plays an important role in the body, including supporting blood circulation, hormone production, and immune function. Iron deficiency anemia is one of the most common nutritional problems in the world, highlighting the importance of iron-rich foods. Choose other protein sources with your morning coffee, and save red meat for when your body can more easily absorb its iron.
Milk
Milk is an excellent source of calcium, which is essential for bone health, muscle function, blood clotting, and hormone production. One cup of skim milk meets 23% of the recommended daily value (DV) for calcium for the average healthy adult.
However, research shows that combining milk and coffee can interfere with calcium absorption. In other words, the caffeine in coffee can reduce the absorption of dietary calcium. Unabsorbed calcium is excreted in the urine. High levels of this calcium have been linked to an increased risk of kidney stones and bone health problems.
People who enjoy drinking milk in their coffee may need to meet their calcium needs with other foods at different times of the day. A dietitian can help you adjust your calcium needs and design a suitable meal plan.
Fried foods
Research shows that increased coffee consumption may lead to an increased risk of dyslipidemia, which is abnormal levels of fat in the blood. Drinking three or more cups of coffee a day may increase low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol), which negatively affects heart health. It may also decrease high-density lipoprotein (HDL) cholesterol (the “good” cholesterol), which supports heart health.
Fried foods are often associated with an increased risk of heart disease, so coffee drinkers may need to limit their intake to maintain heart health.
Research shows that eating fried foods four or more times a week may increase the risk of chronic disease. Pay attention to how often you consume meals that contain fried foods and the ratio of coffee to fried foods you consume.
Breakfast Cereals
Many breakfast cereals are fortified with essential vitamins and minerals. For example, breakfast cereals, which are often fortified with zinc, are a significant source of this essential mineral in many diets.
However, coffee may interfere with zinc absorption. There are currently no studies analyzing the relationship between coffee intake and nutrient absorption from fortified breakfast cereals, but it is best to separate the two.
Research has not established a standard waiting period between eating cereal and drinking coffee. A dietitian can help plan a balanced meal that meets your individual nutritional needs.
Foods High in Sodium
Coffee contains many bioactive compounds that directly affect blood pressure. Research suggests that drinking 1-3 cups of coffee per day is unlikely to have adverse effects on blood pressure levels, but excess caffeine may worsen hypertension (high blood pressure).
Research suggests that sodium intake is directly correlated with blood pressure. The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium per day. A dietitian can help you adjust your sodium intake and incorporate coffee safely, if desired.
