Tim Spector, microbiota expert: “Coffee drinkers have a more diverse gut microbiome than non-drinkers”
The epidemiologist also shared his thoughts on the benefits of coffee consumption, based on a study published in ‘Nature’.
Having a cup of coffee is perhaps one of the most common daily rituals for millions of people around the world. It is one of the most widely consumed beverages and a staple in many diets, largely thanks to the stimulating effects of caffeine.
Coffee has just as many fans as critics, since some people point to its potential downsides. However, for Tim Spector, drinking coffee is clearly beneficial.
The cofounder of the nutrition company Zoe and a leading microbiome expert highlights the advantages of coffee consumption. Drawing on multiple studies, he notes that people who drink coffee daily have a 15 percent lower risk of developing heart disease.
A typical cup of coffee, about 240 milliliters, can contain roughly 7 to 12 milligrams of magnesium and 80 to 120 milligrams of potassium per serving, contributing meaningfully to daily nutrient intake.
“Coffee doesn’t just wake you up in the morning, it also wakes up your gut microbes”
In a post shared on Instagram, Tim Spector referenced a study published in Nature that identified more than 100 bacterial species associated with coffee consumption.
As Spector explains, “Coffee drinkers have a more diverse gut microbiome than non-drinkers.”
The epidemiologist also reported higher levels of the beneficial bacterium Lawsonibacter asaccharolyticus, which is between six and eight times more abundant in coffee drinkers. These bacteria produce metabolites that help regulate inflammation.
“It’s just hanging around in your gut in the people that don’t drink coffee, waiting for that hint of coffee to come in and then it multiplies,” he shares. Spector says that drinking decaf coffee will also awaken this beneficial gut bug.
He also points out that a cup of filtered coffee provides about 1.5 grams of soluble fiber, similar to the amount found in a mandarin orange, which helps support a balanced digestive ecosystem.
Coffee is a “health drink”
Spector recalls that medicine once took a negative view of coffee consumption. “When I was studying medicine in the 1980s, it was believed to be very dangerous, especially for the heart,” he says.
The expert actually recommends drinking between two and four cups of coffee per day, while cautioning against excessive sugar or other ultra-processed additives, which can counteract its benefits.
Other research published in the European Heart Journal also supports coffee consumption, indicating that moderate intake may reduce overall mortality. This habit has also been linked to a lower risk of developing neurodegenerative diseases.
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