How to Increase Gut Health Naturally

 

“Doctors will soon be advising their patients to drink coffee to improve their health, and you do not need a prescription for that.”

 

In Canada 1 in 6 will have GERD (gastroesophageal reflux disease), a condition, in which the stomach contents, be they food or liquid, leak backwards from the stomach into the oesophagus. This action causes irritation in the oesophagus, resulting in heartburn and other symptoms. Interestingly, medical science states there are no treatments for this particular condition or disease. According to the Mayo Clinic website, “none [of the alternative medicine therapies] have been proved to treat GERD or reverse damage to the esophagus,”[1] which is a rather odd statement given the existence of studies showing otherwise.

Coffee has had a bad reputation but now there are more new studies that bring quite amazing news for coffee drinkers: apparently drinking a certain amount of roasted coffee can affect our microbiome and help those who experience GERD. Of course, there are precautions as coffee is one of the most heavily sprayed commodities so choosing organic coffee would be the best solution for purchasing your roasted coffee. How you drink your coffee also counts as sugar and creamer diminish the benefits of coffee. Opting for black coffee and pairing it with healthy fats and protein is probably the best option. The amount consumed is crucial too; most of the data shows that 2–4 cups per day (depending on brew strength) is associated with the greatest benefit. More is definitely not better. “The current literature suggests that moderate coffee consumption has beneficial effects on oral and gut microbiota and motility function. However, excessive coffee intake (>5 cups a day) is implicated in reflux disorders, periodontal diseases, and progression of Crohn’s disease.”[2]

The effects of coffee intake on the gut microbiome

Coffee’s impact on the microbiota–gut–brain axis was examined in a study published in Nature this year. The “primary outcome was microbiota composition and function, whereas the secondary outcome was gut microbial metabolites and coffee-related metabolites. (…) An integrated model identified nine key metabolites—including theophylline, caffeine, and selected phenolic acids—strongly linked to microbial species and cognitive measures. These findings reveal previously unrecognised effects of coffee on the microbiota–gut–brain axis, suggesting that microbiome profiles could potentially predict coffee consumption patterns and highlighting a close association between coffee intake and gut microbial composition.”[3]

The study also found that continued coffee consumption can reduce the cortisol response to stress—this suggests that regular coffee drinkers may develop partial tolerance to it. An influence on anti-inflammatory properties has also been found among coffee drinkers: CRP and IL-6 levels decreased while the levels of anti-inflammatory cytokine IL-10 increased. “These findings suggest that coffee or its components may have specific effects on immune function, potentially mediated by phenolic compounds with anti-inflammatory properties.”[4]

Other findings showed that coffee consumers face a lower risk of depression and incidence of Alzheimer’s disease while cardiometabolic risk decreased as well. Coffee consumption also led to faster post-GI surgery bowel recovery thanks to improved bowel function.[5]

How are all these benefits created? “The polyphenols in coffee, particularly chlorogenic acid derivatives, reach the colon, where they are metabolized by intestinal bacteria into bioactive compounds. Melanoidins formed during coffee roasting are also partially fermentable and may exert prebiotic effects. These compounds may selectively promote bacterial species associated with favorable metabolic profiles.”[6]

We need to note that coffee consumption should not be used as a cover or solution for fatigue, lack of energy or mood enhancement, these conditions could be your body’s way of telling you that lifestyle changes are needed. Many folks eat the wrong foods, do not get adequate sleep and have no exercise program or move enough. Their adrenal glands may be functioning insufficiently, and they should not overlook their declining health and try to substitute a remedy by relying on coffee. Your gut maybe out of order due to a lack of the right bacterial content or they may not be able to digest food properly—that may be the cause of GERD. These conditions cannot be overlooked and masked with drinking coffee. But if you are doing all the right things these studies are very informative. Doctors will soon be advising their patients to drink coffee to improve their health, and you do not need a prescription for that.

Natural treatments

There are natural treatments for treating GERD—melatonin has been proven to be extremely effective in treating GERD because the gut provides approximately 95% of total body serotonin, which is a precursor to melatonin. While melatonin has protective effects on the digestive system, particularly the lower esophageal sphincter (LES) and esophageal lining, serotonin imbalances in the gut can contribute to GERD symptoms by affecting gut motility, LES tone, and acid production. Melatonin supplementation can help treat GERD by improving LES function, reducing acid secretion, and protecting the esophagus from acid damage.

Research[7] has shown that at doses of about 6 mg of melatonin (preferably USP Medicinal Grade Melapure Melatonin) taken at bedtime, GERD symptoms could be managed with little to no side effects for most. Probiotics such as the blend in Laktokhan should also be added. According to a study, “[t]aking probiotics reduces the incidence of gut microbial dysbiosis in children receiving PPI (proton pump inhibitor) treatment. Additionally, probiotics can significantly reduce the frequency of reflux, promote gastric emptying, and improve reflux symptoms in infants.[8]

Treating GERD naturally involves a holistic approach that addresses both lifestyle and dietary habits to promote digestive health. By focusing on reducing triggers such as fatty foods and acidic beverages, while incorporating gut-friendly practices like mindful eating, stress management, and natural supplements such as melatonin, individuals can experience significant relief from GERD symptoms. Natural treatments offer an empowering path so you can take control of your digestive well-being and enhance your overall quality of life without side effects.

Doctor’s Choice suggestions:

 

References:

[1] Mayo Clinic. 2024.

[2] Saygili, Sena et al. 2024.

[3] Boscaini, Serena et al. 2026.

[4] Ibid.

[5] Sinz, Stefanie et al. 2023.

[6] Bernardo, Mónica M. 2026.

[7] Kandil, Tharwat S et al. 2010.

[8] Liu Wenjun et al. 2022.