The gastrocolic reflex is a physiological response triggered from drinking black coffee, both caffeinated and decaffeinated, according to Dr. Steven Brown, expert of Coloproctology from Royal Hallamshire Hospital in Sheffield. Coffee triggers a laxative effect by stimulating stomach acid, hormone release, and contractions in the colon. This works similarly to the effect of a large meal, despite coffee containing almost no calories.
In fact, coffee is considered an effective, enjoyable, and cost-efficient way to boost bowel movements. It could even become part of rapid recovery protocols in the future, helping patients who experience difficulties with bowel movements. This was based on the 2023 non-randomized prospective study from Cukurova University Balcali Hospital.
How much coffee do you need to drink to experience this effect? While the exact amount may differ from person to person, a 2005 comparative study by Cornelius E J Sloots from Erasmus Medical Centre in Rotterdam found that one large cup of strong coffee (280 ml) increased bowel movements by 45% within 30 minutes.
Approximately one-third of the population experiences increased bathroom trips after drinking coffee, according to a 2021 narrative review by Amaia Iriondo-DeHond from a research institute in Spain.
So, how fast does coffee make you poop? The literature review by Paul Boekema, a gastroenterologist from University Hospital Utrecht, states it starts as early as 4 minutes after drinking coffee. But how long does this effect typically last? According to the observational study titled "Effect of coffee on distal colon function" by Steven Brown, the laxative effects of coffee can last up to 20 to 30 minutes, with around 29% of individuals reporting a need to use the restroom within that time frame.
When asking what makes coffee such a potent laxative, the answer isn't just caffeine. Dr. Steven Brown, in his study published in Gut Journal in 1990 found that other naturally occurring compounds in coffee, like chlorogenic acids, also play a significant role. This explains why drinking decaf, mushroom, or instant coffee also makes you poop. Interestingly, the roasting process of coffee beans influences the levels of these compounds. If you're looking for a delicious coffee with a milder impact on bowel movements, you might enjoy our dark roasted coffee beans at Powerbean Coffee.
What Are The Reasons Why Coffee Makes You Poop?
There are three main reasons why coffee makes you poop: drinking coffee increases gastrin production (a hormone that aids in digestion), stimulates cholecystokinin (CCK) levels (another digestion-related hormone), and acts as a stimulant to the colon.
- Increases Gastrin Production: Drinking regular coffee can make you have bowel movements more frequently because it stimulates gastrin release, according to a 1999 study by Paul Boekema published in the Scandinavian Journal of Gastroenterology. Gastrin triggers the release of gastric acid in your stomach, which stimulates muscle contractions throughout your digestive system. This effect is rapid, with increased rectosigmoid motor activity observed within the first 240 seconds. The effect is similar to a substantial meal (with around 1000 kCal) on colon stimulation. While the precise amount of coffee and caffeine needed to trigger this response varies, the impact on gastrin release and gastrointestinal motility typically lasts for several hours.
- Stimulates Cholecystokinin: Drinking 400 mL of regular coffee makes you poop more because it enhances the release of cholecystokinin, according to a 1990 clinical trial by Bruce R. Douglas from Leiden University Medical Center. Cholecystokinin stimulates contractions in the digestive system, helping move food waste through the intestines and triggering the urge to defecate. While the study found that both caffeinated and decaffeinated coffee increased plasma CCK concentration, regular coffee increased plasma CCK concentrations by 2.8 pmol/L, while decaffeinated coffee only increased them by 1.8 pmol/L.
- Stimulates the Colon: According to a 1990 study by Dr. Steven Brown in Gut Journal, drinking hot or cold coffee stimulates the distal colon, causing increased rectosigmoid motility and a desire to defecate. This effect, stronger than that of hot water alone, is likely caused by compounds in coffee besides caffeine.
Is it good that coffee makes you poop? For those with healthy digestive systems, yes, as it promotes regularity. However, those with conditions like irritable bowel syndrome (IBS) or sensitive stomachs may experience negative consequences from drinking coffee. A 2024 observational study by Egbert Clevers published in Digestive Diseases and Sciences specifically linked caffeinated coffee consumption to diarrhea, loose stools, and increased bowel movements in individuals with IBS. A 2021 cross-sectional study from Maragheh University of Medical Sciences further reported a connection between caffeine intake and IBS prevalence, particularly in women and overweight or obese individuals.
Interestingly, a 2023 systematic review and meta-analysis by Jasmine Yiling Lee from National University of Singapore suggested that overall, coffee drinkers may have a reduced risk of developing IBS, implying that coffee may have both protective and disruptive effects. While research is mixed, it's clear that specific compounds in coffee, such as caffeine, have a greater impact on bowel movements than others.
Does Caffeine Make You Poop?
Yes, caffeine does make you poop and decreases the time to first bowel movement, as evidenced by a 2022 meta-analysis of four randomized controlled trials by Tzu-Wei Yang. In his research, Dr. Yang found that postoperative consumption of coffee or caffeine increased bowel movements, decreased the risk of the use of any laxatives after the procedure by 36%, and shortened hospital stay by 1 day (on average).
What's more, apart from making you poop more, caffeine is also linked to a reduced risk of constipation, a condition characterized by difficult and infrequent bowel movements, typically 3 or fewer times a week, in young and middle-aged adults. This is according to a 2024 observational study by Yulong Kang of Northern Jiangsu People’s Hospital which found that those with higher caffeine intake, ranging from 86 to over 303 milligrams per day, had significantly lower odds of constipation. Specifically, participants in the highest caffeine intake group had a reduction in constipation risk ranging from 28% to 38% compared to those in the lowest caffeine intake group, which included 10 milligrams or less per day.
This table, sourced from a 2024 study published in BMC Public Health, shows how different caffeine amounts affect bowel movement frequency.
| Caffeine Intake (mg) | Reduction in Risk of Constipation (%) |
|---|---|
| ≤ 10 | Reference |
| 10–86 | No reduction |
| 171–303 | 23% |
| > 303 | 28% |
So is it the coffee or caffeine that makes you poop? A 2021 meta-analysis by Jun Watanabe from Jichi Medical University shows that both caffeinated and decaffeinated coffee can stimulate bowel movements, suggesting it's not just the caffeine at work, but other compounds too.
What Is in Coffee That Makes You Poop?
Coffee contains several bioactive compounds, including caffeine, chlorogenic acid, polyphenols, melanoidins, trigonelline, and diterpenes, which stimulate the digestive system and induce bowel movements.
- Chlorogenic Acid: Coffee contains compounds called chlorogenic acids (CGAs), which increase acidity in the stomach and stimulate the production of gastric acid, according to a 2021 narrative review by Amaia Iriondo-DeHond published in Nutrients Journal. This increased acidity and gastric activity speed up the movement of food through the digestive tract. The combination of these effects can lead to an increased urge to have a bowel movement shortly after drinking coffee.
- Melanoidins: Melanoidins, formed during the coffee roasting process through the Maillard reaction, may exhibit prebiotic effects similar to dietary fiber in the digestive system, promoting the production of short-chain fatty acids that stimulate bowel movements (Annals of Nutrition and Metabolism, 2001). The study from University of Kiel suggests that melanoidins can reduce inflammation and harmful bacteria in the gut due to their antioxidant and antimicrobial properties, potentially leading to healthier and smoother digestion.
- Trigonelline: A 2022 cross-sectional study by Shimaa Mahmoud El Sharawy from the Department of Tropical Medicine and Infectious Diseases at Tanta University suggests that trigonelline, while not directly linked to increased bowel movements, may protect against the development of irritable bowel syndrome (IBS) due to its antioxidant and anti-inflammatory properties.
- Cafestol: No direct evidence links cafestol, a compound found in filtered coffee at approximately 0.4-0.7 mg per cup, to increased bowel activity. However, a 2023 study by Jasmine Yiling Lee at the National University of Singapore indicates cafestol may improve colon health by influencing enzyme activity in animals.
- Kahweol: While Kahweol, a coffee-specific diterpene, has shown anticarcinogenic properties, its impact on bowel movements is inconclusive. Research, such as the 2002 study from Nestlé Research Center published in Food and Chemical Toxicology Journal, highlights its potential chemopreventive effects against certain cancers, but further investigation is needed to determine its role in gastrointestinal function.
However, not everyone reacts the same way to coffee, despite whether it's caffeinated or caffeine-free. Some may not feel the urge to poop after drinking it. This could be due to differences in how our bodies process coffee compounds, which are shown in this table.
| Constituent | Green Coffee Beans (100 g) | Roasted Coffee Beans (100 g) | Filtered Coffee Brew (330 mL) | Cold Brew Coffee (330 mL) |
|---|---|---|---|---|
| Carbohydrates | 9–12.5 g | 38 g | 0 g | 0.1 g |
| Fiber | 46–53 g | 31–38 g | 1.2 g | 0 g |
| Lipids | 15–18 g | 17 g | 0.1 g | 0 g |
| Proteins | 8.5–12 g | 7.5–10 g | 0.1 g | 0.1 g |
| Free amino acids | 0.2–0.8 g | ND | NR | NR |
| Tryptophan | 0.14 g | NR | 0.028 g | NR |
| GABA | 0.11 g | NR | NR | NR |
| Caffeine | 0.8–1.4 g | 1.3 g | 0.244 g | 0.412 g |
| Melatonin | 0.7 mg | 0.9 mg | 0.026 mg | NR |
| Serotonin | 1.3 mg | 0.9 mg | 0.048 mg | NR |
| Trigonelline | 0.6–2.0 g | 1 g | 0.026 g | NR |
| Chlorogenic acids | 4.1–9.2 g | 1.9–2.7 g | 0.009 g | 13.2 g |
| Melanoidins | 0 g | 23 g | 0.6 g | NR |
| Acrylamide | 0 µg | 24.4 µg | 0.6–8.5 µg | 1.4–1.8 µg |
| Ash | 3–5.4 g | 4.5 g | 0.1 g | 0 g |
Additionally, the effect of coffee on gut function might differ depending on the type of coffee consumed.
What Kind of Coffee Makes You Poop?
Hot caffeinated coffee is the most likely to make you poop. It strongly stimulates muscle contractions in your colon, leading to bowel movements. This was shown in a 1990 clinical trial by Satish Sanku Chander Rao, a chief of the Division of Gastroenterology at the Digestive Health Center at Augusta University. The study investigated the effects of coffee on 12 healthy subjects. They received either 240 ml of hot black Colombian coffee (at 45 degrees C) with 150 mg caffeine, or 240 ml of black decaffeinated coffee at the same temperature. Caffeinated coffee had a 23% stronger effect than decaffeinated coffee.
Does Decaf Coffee Make You Poop?
Yes, decaf coffee can stimulate bowel movements. A 2023 prospective study from Orlando Health Arnold Palmer Hospital for Children showed that decaf coffee triggered the urge to poop in 50% of people – not far off from regular coffee's effect. This response was similar to caffeinated coffee (81% of participants), and stronger than with caffeine tablets alone (56% of participants).
So, why does decaf coffee make you poop just like regular coffee? Coffee, regardless of caffeine content, may trigger your body's natural digestive response. This response stimulates muscle contractions in your colon, leading to the urge to have a bowel movement. The study suggests that while decaf coffee retains a small amount of caffeine despite the decaffeination process, components in coffee other than caffeine, potentially polyphenols, contribute to its laxative effect. This would explain why decaffeinated coffee, such as chicory coffee, make you poop, but energy drinks don't.
Additionally, coffee alternatives such as ryze mushroom coffee, various brewing methods like espresso, cold brew, and cold coffee, as well as other caffeinated beverages, tea, or matcha might trigger the same response.
Does Mushroom Coffee Make You Poop?
Yes, mushroom coffee, a blend of ground coffee and mushroom extracts, can have varying effects on digestion. While studies specifically on mushroom coffee's effects on bowel movements are scarce, the effects of mushrooms on digestion are well-documented. For example, according to a 2023 review article by Changxia Yu from Shanghai Academy of Agricultural Sciences, these properties can contribute to regular bowel movements.
The dietary fibers found in mushrooms, particularly insoluble dietary fibers, have properties that aid in promoting intestinal peristalsis and increasing stool volume. With mushroom coffee, some people may experience a mild laxative effect due to the combined properties of coffee and certain mushroom nutrients. However, this effect might be less pronounced than with conventional hot and cold coffee drinks.
Does Iced Coffee Make You Poop?
Yes, iced coffee can make you poop due to the presence of caffeine, which acts as a stimulant for your intestines and colon. The amount of caffeine and acidity in cold brew coffee (often used for iced coffee) can vary depending on the extraction method, as noted by a 2019 study in the Journal of Science of Food and Agriculture by Giulia Angeloni from University of Florence. While coffee commonly triggers bowel movements, individual responses may differ.
Does Tea Make You Poop Like Coffee?
Yes, tea, especially caffeinated tea, can have a similar effect on bowel movements as coffee. This is supported by a 2024 cross-sectional study by Yulong Kang from Northern Jiangsu People’s Hospital. Both coffee and tea contain caffeine, a known stimulant of colonic motor activity that can potentially induce an earlier desire to defecate. The study suggests that caffeinated beverages like tea can increase gut motility and possibly result in a bowel movement. Therefore, if you find that coffee makes you poop, it's likely that tea will have a similar effect due to its caffeine content.
How Long Does it Take for Coffee To Make You Poop?
Coffee typically causes a bowel movement in as little as 4 minutes (according to Dr. Steven Brown's findings) after consumption, but this duration can vary based on several factors. From a scientific perspective, the University of Iowa found that coffee stimulates the colon almost instantly upon intake. Yet, it's not the same for everyone.
According to a survey by the Royal Hallamshire Hospital, about 29% of people reported needing to use the restroom 20 to 30 minutes after their coffee break. And interestingly, personal factors like age and digestive health can also change this timing. For example, older adults and people with digestive disorders may find that coffee moves through their system more quickly, in as little as 15 minutes. Conversely, those who drink coffee regularly might experience slower effects due to built-up tolerance.
Keep in mind that the studies mentioned above focused on unsweetened black coffee. Milk, cream, creamer, and sweeteners can also stimulate gut activity in some individuals. Ultimately, how quickly coffee affects your bowels is a personal experience.
How Long Does The Digestive Effects From Coffee Last?
The digestive effects of caffeine from coffee in the body last on average 5 hours, but the duration of its overall effects varies widely, lasting anywhere from 3 to 7 hours, according to a comprehensive review by Jennifer L. Temple published in Frontiers in Psychiatry in 2017.
Factors like pregnancy, obesity, oral contraceptives, smoking, and altitude influence this duration. Importantly, caffeine's effects on the digestive system are particularly rapid. Caffeine is absorbed within 45 minutes of ingestion, and its laxative effects can begin as early as 4-15 minutes after consumption. However, the peak effect may occur anywhere from 15 to 120 minutes later, demonstrating how quickly coffee begins to affect the body.
Is Coffee's Laxative Effect Harmful?
No, coffee's laxative effect, caused by its ability to stimulate colon contractions and increase the release of digestive hormones, is not inherently harmful to most people. Although the most known dangers of drinking too much coffee are usually headaches, increased heart rate, and insomnia, it doesn't mean that pooping more is dangerous. It can actually be beneficial for those needing help with regular bowel movements. However, sensitivity varies among individuals, and for some, especially those with certain health conditions, it might lead to discomfort or exacerbate symptoms.
Is There a Type of Coffee That Doesn't Make You Poop?
Unfortunately, there isn't a specific type of coffee guaranteed not to induce bowel movements. However, a 2014 Randomized Controlled Trial by Malte Rubach from the University of Wisconsin suggests that dark roast Arabica coffee may be somewhat less stimulating because it contains less N-methylpyridinium (N-MP), chlorogenic acids, and trigonelline – compounds linked to increased digestive activity – despite having similar caffeine levels. Conversely, medium and light roasts would likely be the best types of coffee to make you poop.
Does Dark Roast Coffee Make You Poop Less?
While there's no guarantee that dark roast coffee will make you poop less, there is some evidence suggesting it might have a less pronounced effect on bowel movements compared to lighter roasts. Roasting process can degrade or alter some of the compounds present in coffee beans. If you're looking for a coffee that is gentler on digestion, try our Powerbean Coffee dark roast espresso blend.
How To Stop Coffee from Making You Poop?
To minimize coffee's effect on bowel movements, try reducing the amount you drink, opting for decaffeinated versions, or waiting a while after meals before consumption. Additionally, brewing methods like cold brew and careful choices regarding dairy or sweeteners can also make a difference. It's important to note that sensitivities vary, so finding what works best for you may involve some experimentation.
