Pre-coffee snacking mitigates caffeine’s harsh effects, says nutrition expert

In the morning, many people need coffee or tea to get out of bed. However, eating fruits, nuts, and yoghurt before your tea or coffee can help mitigate the harsh effects of caffeine on an empty stomach.

Fruits, nuts, and yoghurt can help mitigate the harsh effects of caffeine in several ways. According to Dr Sangeeta Tiwari, clinical nutritionist at Artemis Lite, NFC, New Delhi, “Fruits provide natural sugars and vitamins that help in balancing blood sugar levels, reducing the jittery feeling often associated with caffeine consumption. Nuts offer healthy fats and protein, which slow down the absorption of caffeine, resulting in a more gradual energy release.”

Dr Tiwari further added, “Yoghurt has probiotics and calcium, which can soothe the digestive system and prevent stomach discomfort that is sometimes caused by caffeine. Together, these foods provide a balanced and nourishing counterbalance to the stimulating effects of caffeine, promoting overall well-being and reducing potential side effects.”

Nuts offer healthy fats and protein, which slow down the absorption of caffeine, resulting in a more gradual energy release. (Source: Freepik)

Fruits, nuts, and yoghurt have specific nutrients and compounds that help counteract the impact of caffeine.

Fruits are rich in natural sugars, vitamins (particularly vitamin C), and antioxidants, which help regulate blood sugar levels and reduce oxidative stress caused by caffeine. Nuts provide healthy fats, protein, and minerals like magnesium and potassium, which support energy metabolism and can mitigate caffeine-induced jitters. Yoghurt has probiotics that promote gut health, calcium for soothing the digestive system, and protein for sustained energy release, Dr Tiwari explained.

When should you consume them?

Dr Tiwari recommends, “Eating these nutrient-rich foods beforehand helps create a buffer in the stomach, slowing down the absorption of caffeine into the bloodstream. This can result in a more gradual and sustained release of caffeine, reducing the likelihood of a sudden energy spike followed by a crash.”

Furthermore, the combination of carbohydrates, fats, and proteins from these foods provides a steady source of energy, complimenting the stimulatory effects of caffeine. It’s best to consume these foods around 30 minutes to an hour before your tea or coffee to maximise their buffering effects, she recommends.

Incorporating fruits, nuts, and yogurt into your diet, Dr Tiwari remarks, alongside caffeine can provide several benefits. Fruits offer essential vitamins and antioxidants, nuts provide healthy fats and protein, and yogurt offers probiotics for gut health. This balance helps in counteracting the potential negative effects of caffeine, like dehydration and increased heart rate simultaneously providing sustained energy and nutrients for overall health.”

Alternative food options

For people with dietary restrictions or allergies, there are alternative food options to help mitigate the effects of caffeine.

Dr Tiwari says, “Those who are allergic to nuts can have seeds like pumpkin, sunflower, or sesame for similar nutritional benefits. Non-dairy yogurt alternatives, like almond, coconut, or soy yogurt, offer probiotics without the risk of dairy allergies or lactose intolerance.

“If certain fruits are off-limits due to allergies, other safe options like berries, apples, or bananas can still provide essential vitamins and antioxidants.”

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