If you are living with irritable bowel syndrome (IBS), then it means you would have to pay close attention to your diet. Especially in what you eat, what you drink or don't drink. Coffee, while it seems like a go-to for everyone, but is known for its stimulating effects on the bowels could often raises questions for those with IBS. Can you still enjoy a cup, or does it need to go? Let’s explore the connection between coffee and IBS.

What Is IBS?

IBS is a functional gastrointestinal (GI) disorder that affects how your digestive system works. Unlike structural issues, IBS stems from communication problems between your brain and gut, often referred to as the gut-brain axis.

Common symptoms include abdominal pain, bloating, changes in bowel movement, which can vary from diarrhea, to constipation to both. You could also have a feeling of incomplete bowel evacuation. This means that managing IBS usually involves dietary adjustments, medications, and lifestyle changes. A low FODMAP diet, which limits specific fermentable carbohydrates, is often recommended to reduce symptoms.

So, does coffee trigger IBS?

There are studies that prove that coffee can in fact, affect the digestive system in multiple ways, including:

• Stimulating the Colon: Coffee activates the muscles in your colon, which can create an urge to have a bowel movement.
• Increasing Gastric Acid: This can lead to stomach aches and discomfort.
• Alters Gut Microbiome: High caffeine intake has been linked to gut microbiome changes associated with IBS, as per a 2021 study.

For some, these effects may worsen IBS symptoms. However, coffee is classified as low FODMAP, meaning it’s generally safe for people with IBS when consumed in moderation.

What Does Research Say About Coffee and IBS?

The impact of coffee on IBS varies from person to person, and studies show mixed results:

• Potential Risks: A 2021 study found that higher coffee and caffeine intake was linked to a greater risk of IBS.
• Potential Benefits: A 2023 review showed coffee drinkers were less likely to develop IBS compared to non-coffee drinkers.

The key takeaway? Coffee affects individuals differently, so its role in IBS management isn’t one-size-fits-all.

Coffee’s Role in IBS-C (Constipation-Prominent IBS)

For those with IBS-C, coffee’s colon-stimulating effects might help ease constipation. A 2024 study suggested high caffeine intake could reduce constipation by improving colon function.

However, if you experience mixed symptoms (both constipation and diarrhea), coffee could worsen one symptom while alleviating another. It’s best to consult a doctor before adding coffee to your routine for IBS-C.

How to Enjoy Coffee with IBS

If you want to include coffee in your diet, here are some tips:

• Start Small: Begin with a small amount and monitor your body’s response.
• Track Symptoms: Keep a food journal to identify whether coffee—or additives like milk or creamer—triggers symptoms.
• Opt for Decaf: If caffeine is the issue, decaffeinated coffee might work.

Alternatives to Coffee for IBS

If coffee doesn’t suit you, try these alternatives:

• Golden Milk: A warm drink with milk, turmeric, and spices.
• Rooibos Tea: Naturally caffeine-free and gentle on the stomach.
• Herbal Tea: Made from herbs instead of black tea.
• Spiced Cider: A comforting, apple-based drink with cinnamon or nutmeg.

However, be mindful of potential triggers in these options, such as milk or apples, and tailor your choices to your needs.

Whether you reach for a multivitamin with your morning coffee or pop an iron pill after lunch, chances are you’ve put more effort into remembering to take your supplements than considering when and how you should take them. Yet, experts agree: timing, pairing, and even the way you take your supplements can dramatically influence their effectiveness—and in some cases, your safety.

From colorful pillboxes to gummy multivitamins, the supplement industry is booming. But here’s the catch: even the most consistent supplement-takers might be getting it all wrong—not because they’re skipping doses, but because they’re taking them at the wrong time, with the wrong foods, or in the wrong combinations.

What most people don’t realize is that the when and how of taking supplements is as important as the what. So if you’ve been chasing your vitamins down with your morning latte or swallowing iron with your dinner yogurt, it might be time for a serious reset.

Supplements are not magic bullets; they are concentrated forms of vitamins, minerals, and other nutrients designed to fill dietary gaps but unlike food, which delivers nutrients in a complex matrix of fibers, phytochemicals, and macronutrients, supplements are isolated. This means their absorption and utility can be heavily influenced by what else is in your stomach, your daily routine, and even the time of day.

Why Timing Really Matters?

You might think vitamins work like magic pills—take them, and you're covered. But the truth is more nuanced. The body’s ability to absorb and use nutrients depends on a variety of factors: the time of day, what you've eaten, your activity level, and even the combination of nutrients being consumed.

Water-soluble vitamins (like B-complex and C) are best taken on an empty stomach, usually in the morning. They dissolve in water and are quickly absorbed. Fat-soluble vitamins (like A, D, E, and K), on the other hand, need to be taken with healthy fats to be absorbed properly.

How Your Supplement Routine Might Look Like

Why You Shouldn’t Take Them All at Once

Tempted to down all your pills with breakfast and call it a day? It’s not that simple. Certain combinations can interfere with each other or overwhelm your digestive system. For instance:

Calcium inhibits iron absorption

Magnesium competes with calcium

High doses of vitamin C can impair B12 absorption

Some supplements can thin the blood—dangerous when mixed with medications

Always stagger supplements across your day and never exceed the recommended dosage, especially if your diet includes fortified foods (like cereals and snack bars), which can sneak in additional vitamins.

Most Common Usage Mistakes

1. Taking All Your Supplements at Once

It’s tempting to swallow a handful of pills first thing in the morning and be done with it. However, not all supplements play well together. For example, calcium and iron compete for absorption and should be taken at different times. Similarly, high-dose vitamin C can interfere with B12 absorption, and magnesium can block calcium uptake if consumed together in large amounts.

2. Overlapping and Double Dosing

With the proliferation of fortified foods and “broad-spectrum” supplements, it’s easy to accidentally exceed the recommended daily allowances for certain nutrients. Overdosing on vitamins like A, D, or iron can have serious health consequences. Always check labels and be mindful of what’s in your multivitamin, individual supplements, and fortified foods.

3. Using Supplements as a Substitute for Food

Supplements are intended to complement, not replace, a healthy diet. Whole foods provide a complex array of nutrients, including phytochemicals and fibers, that supplements alone cannot match. For most people, a varied, unprocessed diet remains the best source of vitamins and minerals.

What's The Food vs. Supplement Debate?

Supplements can help fill nutritional gaps, especially if you follow a restricted or vegetarian diet. But they’re not substitutes for a healthy lifestyle. Understanding the nuances of when and how to take them can dramatically improve their effectiveness.

Build a consistent routine, time your supplements strategically, and pair them with the right foods. Most importantly, prioritize whole foods—and let supplements support your health, not replace it.

Research consistently shows that nutrients from whole foods are more beneficial than those from pills. Foods contain not just vitamins and minerals, but also a host of phytochemicals—plant-based compounds that work synergistically to reduce the risk of chronic diseases like heart disease and cancer. Supplements, by contrast, deliver isolated nutrients, often without the supporting cast that makes them effective in nature.

How To Build a Smarter Supplement Routine?

The best supplement routine is one you can stick to consistently, but also one that’s tailored to your lifestyle, diet, and health needs. Here are some expert tips:

Personalize: Not everyone needs the same supplements. Get your nutrient levels checked and consult a healthcare professional before starting any new regimen.

Time It Right: Stagger your supplements throughout the day to maximize absorption and minimize interactions.

Stay Informed: Read labels, be aware of fortified foods, and avoid “megadoses” unless prescribed.

Prioritize Food: Aim to get most of your nutrients from a varied, whole-foods diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new supplements, especially if you have existing health conditions, are on medication, or are pregnant or breastfeeding. Individual nutritional needs may vary.

The increased risk of diabetes was a condition once primarily considered as adult-only but type 2 diabetes is now being diagnosed in teenagers. As reported by the National Diabetes Statistics Report, 2020, more than 210,000 children and teenagers under the age of 20 in the United States have diagnosed diabetes. Although type 1 diabetes continues to accounts majority of such instances, the increasing prevalence of type 2 diabetes in adolescents is a cause for concern and an indicator of an urgent public health emergency.

The surge is closely linked to lifestyle habits, especially unhealthy eating habits and physical inactivity. As Wellness & Nutrition Consultant Sheela Krishnaswamy puts it, "Once known as 'adult-onset diabetes,' type 2 diabetes now affects younger age groups." The phenomenon is not limited to one region, but global, with the International Diabetes Federation estimating that 1.1 million children and youth between the ages of 14–19 years live with diabetes.

What Are The Different Types of Diabetes Affecting Teenagers?

Type 1 diabetes, or juvenile diabetes, is an autoimmune disease in which the pancreas does not produce insulin. It usually appears during childhood or adolescence and demands a lifetime of insulin treatment. Type 2 diabetes arises when the body is resistant to insulin or does not produce sufficient amounts. Traditionally observed in adults, Type 2 is increasingly being diagnosed in teenagers—its yearly increase in young people (4.8%) is higher than Type 1 (1.8%), the NIH reports.

Type 2 diabetes, once typical of the adult population, is now increasing more quickly in children. Type 2 diabetes is associated with insulin resistance and usually a consequence of obesity, lack of exercise, and diets rich in sugar and poor in nutrients. The National Institutes of Health states that type 2 diabetes increases annually at a rate of 4.8% in children, compared to 1.8% for type 1 diabetes.

Warning Signs of Diabetes in Teens that Parents Should Know

Early signs of diabetes in teenagers are often subtle and can go unnoticed. Doctors advise parents to look out for the "4 Ts":

• Toilets: Increased urination or new episodes of bedwetting.
• Thirsty: Excessive, unslakable thirst.
• Tired: Unexplained tiredness.
• Thinner: Unexpected, unexplained weight loss.

Other indications can be greater hunger, irritability, blurred vision, and, in Type 1, fruity-smelling breath. Early identification and medical assessment are important to prevent delayed diagnosis and complications.

What Could Be Called The 'Root' Cause Of Teen Diabetes?

The revolution of fast food culture and sweet drinks has revolutionized teen eating habits globally. The World Health Organization (WHO) estimates that in 2022, 390 million children and adolescents aged 5–19 were overweight, and 160 million were obese. The global fast-food industry, worth almost $1 trillion, is set to expand even more, to the detriment of poor eating habits.

Teenagers nowadays tend to take in a lot of calories with little nutritional content. Diets high in sugar, processed foods, and absence of fruits, vegetables, and whole grains not only fuel obesity—a direct risk for Type 2 diabetes—but also lead to insulin resistance. Adding insult to injury, screen time has increased dramatically and exercise has decreased dramatically: just one in seven children worldwide receives adequate exercise, screen time, and sleep recommendations.

Sheela Krishnaswamy further states, "Even with these striking statistics, type 2 diabetes may go undiagnosed. Young people tend to believe they are not in danger, which can lead to delayed diagnoses."

A 2022 report from WHO stated that 390 million children and adolescents in the age group of 5–19 years were overweight, and 160 million had obesity. This is amplified by a flourishing fast food industry and screen addiction. A study in 33 countries found that fewer than one in seven children achieve world standards of physical activity, screen use, and sleeping patterns.

How Lifestyle Changes and Nutrition Fixes Can Help Curb Teen Diabetes?

Amid the dire trends, new research holds promise: basic, targeted nutrition interventions can potentially reverse prediabetes in young people. A new study published by the National Diabetes, Obesity, and Cholesterol Foundation (NDOC) discovered that eating a serving of almonds before major meals enhanced blood sugar management among Asian Indian participants with prediabetes and overweight/obesity. Astoundingly, after three months, almost a quarter of participants returned to normal, non-prediabetic blood sugar levels.

Other research corroborates the evidence. In a Mumbai randomized controlled trial involving adolescents and young adults, daily almond intake lowered HbA1c, LDL cholesterol, and total cholesterol markedly in individuals at risk of diabetes. Almonds' low glycemic index, fiber richness, and nutrient-dense composition—magnesium, vitamin E, and heart-healthy fats—are reasons why almonds are well-suited to manage blood sugar.

Recent studies highlight the therapeutic role of almonds in managing blood sugar and lowering diabetes risk. The National Diabetes, Obesity, and Cholesterol Foundation (NDOC) discovered that eating a handful of almonds before meals enhanced blood sugar control in overweight Asian Indians with prediabetes. Within three months, close to a quarter of the group resumed normal blood sugar control.

In a second randomized controlled trial in Mumbai, teens and young adults 16–25 years old ate 56 grams of almonds per day for 90 days. Outcomes indicated substantial decreases in HbA1c, LDL, and total cholesterol levels compared to those who ate a cereal-pulse-based snack. The low glycemic index and heart-healthy fats of almonds make them an excellent addition to prediabetes diet.

Simple Lifestyle Fixes That Can Help

Parents can take action to lower diabetes risk in their kids:

1. Nutrition Overhaul

Restrict sugary drinks and processed foods. Add nutrient-dense foods like fruits, vegetables, whole grains, and lean protein. Add almonds and other nutritious snacks to regular meals. A 28g almond serving contains 4g of fiber and 15 nutrients like magnesium and vitamin E.

2. Make Exercise a Habit

For teens, encourage a minimum of 60 minutes of physical activity every day. Team sports, dance lessons, walking, or biking are great choices.

3. Cut Back on Screen Time

Set a limit for screen-based recreational time to two hours per day. Support active hobbies that involve movement and interaction with other people.

4. Be a Role Model

Healthy habits start at home. Parents who maintain an active lifestyle and balanced diet are more likely to inspire their teens to follow suit.

The rise of diabetes among children is not only a health problem—it's an challenge that mirrors bigger changes in technology, culture, and food systems. The interaction between heredity, environment, and living style is complicated, but the evidence is unequivocal: prevention is attainable, and food is a potent ally. As Krishnaswamy emphasizes, "Regular screenings are a must. Youth should also emphasize modifiable risk factors like diet and exercise to keep a healthy body weight."

When it comes to adding fats to our diet, many people are reluctant, believing all kinds of oils and butter must be avoided for health reasons. However, that is not true, oils also have health benefits for us, we just have to pick the right ones. During breakfast many people opt for butter toast or fresh pancakes topped off with a cube of butter. While these breakfast staples are tasty, making a simple change could help us slash the risk of cancer.

Why Make the Switch?

The study, published in JAMA Internal Medicine, looked at over 221,000 adults. It found that eating more butter was linked to a higher risk of death overall and from cancer. On the flip side, consuming more plant-based oils was associated with a lower risk of death from all causes, cancer, and heart disease. Researchers specifically highlighted olive, soybean, and canola oils as beneficial choices.

Over a 33-year period, the study recorded about 51,000 deaths, including over 12,000 from cancer and 11,000 from heart disease.

Numbers Speak for Themselves

The study's findings are compelling:

• High butter intake was linked to a 15% higher risk of death compared to low intake.
• High plant-based oil intake was linked to a 16% lower risk of death.
• Specifically, eating more canola, soybean, and olive oil was individually tied to a lower risk of death.

For every 5 grams of butter swapped daily:

• Using canola oil was linked to a 15% lower risk of death.
• Using soybean oil was linked to a 6% lower risk of death.
• Using olive oil was linked to an 8% lower risk of death.

Additionally, for every extra 10 grams of plant-based oils consumed daily, there was an 11% lower risk of cancer death and a 6% lower risk of heart disease death. Replacing just 10 grams of butter a day with plant-based oil was estimated to lower the overall death risk and cancer risk by 17%. The study concluded that swapping butter for plant-based oils can offer "substantial benefits for preventing premature deaths."

Healthy Plant Based Oils To Try

According to the Heart Organization, swapping out "bad" fats for "good" ones is a smart move for your heart's health. The "bad" fats are mainly saturated and trans fats, while the "good" ones are monounsaturated and polyunsaturated fats. An easy way to do this is by choosing non-tropical vegetable oils for cooking and preparing your meals. These liquid oils are much healthier options compared to solid fats like butter

One thing to keep in mind is that when you're at the grocery store looking for healthy oils, aim for those with less than 4 grams of saturated fat per tablespoon. Also, always check the label to make sure they don't contain partially hydrogenated oils or trans fats.

Olive Oil

Olive oil is a kitchen favorite worldwide because it's so flexible and has a medium smoke point (around 350°F), suitable for many common recipes, including baking. This versatile oil boasts healthy fats, like oleic acid, which may reduce inflammation and support heart health, making it a smart everyday choice.

Avocado Oil

Avocado oil is excellent for high-heat cooking such as deep frying, thanks to its very high smoke point (around 520°F). It offers a neutral taste and is packed with heart-healthy fats, similar to olive oil. Some studies suggest it can help lower bad cholesterol and support liver health.

Sesame Oil

Sesame oil has a medium-high smoke point (about 410°F) and a pleasant, nutty flavor, making it great for sautéing and general cooking. It's rich in antioxidants that may protect your brain and help manage blood sugar levels, contributing to overall well-being. Remember, toasted sesame oil is best for flavor, not high-heat cooking.

Safflower Oil

Safflower oil boasts a high smoke point (around 510°F), making it ideal for frying and high-heat cooking. It's low in saturated fat and high in beneficial unsaturated fats, particularly high oleic varieties. This can help reduce the risk of heart disease, making it a healthy and versatile option for your kitchen.