According to a report published in 2023, 63% of Spaniards over 15 years of age, Approximately 22 million people drink at least one coffee a day.

The popular hot drink It contains caffeine, which acts as a stimulant and combats fatigue. For this reason, many enjoy their coffee in the morning to feel more awake and energized.

What causes coffee intolerance?

But not everyone tolerates caffeine equally well. Some people are more sensitive to its effect than others.

Caffeine intolerance is more common in people with certain variations in the CYP1A2 gene. This genetic peculiarity, which makes the metabolization of caffeine difficult, explains many cases in which unusually strong or negative reactions to coffee consumption. The following symptoms may occur:

1. Gastrointestinal problems such as diarrhea or flatulence

Coffee intolerance can manifest itself through symptoms such as heartburn and stomach pain, nausea, diarrhea or flatulence. These symptoms may be due to the acid in the coffee.

2. Cardiovascular problems

Some people may experience heart palpitations, increased blood pressure, or abnormal heart rhythms due to the caffeine content of coffee.

These phenomena are explained because Caffeine promotes the production of adrenaline, which briefly increases blood pressure and causes the aforementioned symptoms.

These reactions can occur in people who are sensitive to caffeine or who have pre-existing cardiovascular problems.

3. Nervousness and sleep disorders

The caffeine in coffee has a stimulating effect and for some people this can cause excessive nervousness, restlessness, insomnia or difficulty sleeping.

Self-assessment: do I have a coffee intolerance?

If you suspect you might have a coffee intolerance, You can perform the following self-test to check your reactions.

Please note that this test It is not a substitute for a medical diagnosis, but is only intended to serve as a guide.

Step 1: Observe the symptoms

Pay attention to whether you notice certain symptoms after consuming coffee, such as gastrointestinal discomfort, tachycardia, nervousness or sleep disorders. Write down these symptoms and their frequency.

Step 2: elimination phase

Completely avoid coffee and other caffeinated drinks for at least a week. Monitor whether your symptoms decrease or improve during this phase.

Step 3: challenge test

After the elimination phase, Gradually reintroduce coffee into your diet. Start with a small amount and gradually increase it over several days. Pay close attention to your reactions and take another look at your symptoms.

Step 4: Evaluation of results

Compare your records during the elimination and provocation phases. If you experience significant symptoms while consuming coffee and You notice an improvement during the elimination phase, this could indicate coffee intolerance.

Get medical advice

If you continue to have severe or distressing symptoms or you are not sure, it is advisable to consult your doctor. A professional can make an accurate diagnosis and give you further recommendations. Above all, a visit to the doctor is recommended because you may discover another problem, beyond caffeine, such as high blood pressure.

What helps against coffee intolerance?

The consequences of coffee intolerance are anything but pleasant. However, if you can’t do without the popular hot drink. You must Pay attention to the following tips:

1. Drink decaffeinated coffee

Since in the vast majority of cases caffeine is to blame for the symptoms, It may make sense to enjoy decaffeinated coffee.

2. Drink coffee in moderation

Instead of consuming large amounts of coffee in one sitting, Try to reduce your consumption to moderate amounts. This can help minimize the symptoms of coffee intolerance.

3. Choose milder types of coffee

Some people are more sensitive to certain types of coffee. Try milder varieties like Arabica coffee, which is also less acidic and bitter than Robusta.

4. Change the preparation method

The way the coffee is brewed can make a difference. Filtered coffee generally has a lower acidity than espresso or French press coffee.

5. Avoid coffee on an empty stomach

Some people tolerate coffee better when consumed with a meal or snack. Eat something before drinking coffee to reduce possible stomach upset.

6. Drink water

Drink enough water before and after drinking coffee. This can help mitigate the negative effects of coffee on the stomach. and keep the body hydrated.

Beware of withdrawal syndrome

If you get a headache when you stop drinking coffee, it may be due to caffeine withdrawal syndrome rather than an intolerance.