Mushroom coffee combines the energizing power of coffee with the health benefits of functional mushrooms. This brew boasts a range of health benefits, from improved cognition to boosted immune function.
So, is mushroom coffee good for gut health?
In short, yes — mushroom coffee can aid digestion, reduce intestinal inflammation, and improve gut microbiota.
In this article, we explore the health benefits of mushroom coffee and how the brew can improve gut health and aid digestion.
We’ll be looking at which mushrooms are best for improving digestive health and how to find the right mushroom coffee for you.
Shop Cafely Mushroom Coffees: Cafely offers a variety of mushroom-infused coffees made with reishi, cordyceps, chaga, lion’s mane and a variety of synergistic adaptogens and phytonutrients.
Benefits of Mushroom Coffee on Gut Health?
Several species of functional mushrooms commonly used in mushroom coffee may be beneficial to gut health. Many species of mushrooms contain prebiotics, antioxidants, and anti-inflammatory compounds that benefit gut microbiota and gut lining, aiding in digestion, nutrient absorption, and overall gut health.
Note: If you suffer from digestive issues such as IBS (irritable bowel syndrome) or IBD (inflammatory bowel disease), it’s important to consult a medical professional before consuming any type of mushroom coffee.
1. Antioxidant Protection
Antioxidants present in certain fungi used in mushroom coffee, such as chaga and reishi, protect the gut lining from oxidative stress and inflammation.
This prevents harmful free radicals and other toxins from irritating and compromising the gut lining.
2. Supports the Microbiome
Prebiotics found in certain mushrooms used in mushroom coffee can promote the growth of beneficial bacteria in the gut. These beneficial bacteria play a crucial role in maintaining a healthy digestive system, enhancing nutrient absorption, and protecting against harmful pathogens.
Prebiotics essentially serve as “food” for the beneficial bacteria that live in the gut’s microbiome. The gut’s microbiome is an ecosystem of microorganisms (microbiota) that exist symbiotically within our digestive system to aid digestion, energy harvesting, and immune defense. Consuming foods and beverages high in prebiotics is essential for maintaining balance in the complex ecosystem of the gut microbiota.
3. Anti-Inflammatory Benefits
The anti-inflammatory responses of mushroom coffee may also benefit individuals with digestive issues such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
Mushrooms such as reishi, chaga, and cordyceps possess a cocktail of antinflammatory compounds. These mushrooms are known for their ability to balance the immune system — reducing inflammation when it goes haywire, and increasing reactivity when it becomes deficient.
Please note that, while beneficial, some may experience mild side effects from mushroom coffee, depending on the mushroom species, individual tolerance, and amount consumed. Reishi mushroom, for example, could make you dizzy or nauseous, while cordyceps could trigger indigestion symptoms.
Reishi mushrooms, in particular, contain a set of chemicals called triterpenoids and polysaccharides that have been shown to inhibit inflammatory pathways — potentially preventing inflammatory flare-ups from diseases such as IBD.
Cordyceps mushrooms are capable of suppressing inflammation by inhibiting the production of inflammatory cytokines used by the body to initiate a cascade of inflammatory reactions to certain foods, allergens, and other irritants.
4. Improved Digestive Power
Some species of fungi used to make mushroom coffee have been shown to enhance the production of certain digestive enzymes. These enzymes are essential for breaking down food into nutrients ready for the body to absorb. Improved enzyme activity can lead to better digestion, more efficient nutrient absorption, and reduced bloating.
Best Mushrooms for Gut Health
Several species of mushrooms are used to make mushroom coffee. All offer broad health benefits, but only a few offer benefits that directly improve or support the health of our digestive system.
The best mushrooms for gut health contain an array of polysaccharides and beta-glucans, which help modulate the gut microbiota, fostering the growth of beneficial bacteria while inhibiting harmful pathogens.
Here are the best mushrooms for gut health:
- Reishi (Ganoderma lucidum)
- Cordyceps (Cordyceps sinensis)
- Chaga (Inonotus obliquus)
- Lion’s Mane (Hericium erinaceus)
- Turkey Tail (Trametes versicolor)
1. Reishi Mushrooms (Ganoderma lucidum)
Reishi mushrooms (Ganoderma lucidum) are known for their anti-inflammatory and immune-boosting properties [4]. Triterpenes in reishi mushrooms help suppress the body’s inflammatory response. Furthermore, the polysaccharides found in these mushrooms may help reduce gut inflammation and alleviate symptoms of metabolic diseases such as inflammatory bowel disease (IBD) and certain gastrointestinal cancers [5].
Reishi also supports gut microbiota, improving nutrient absorption and enhancing the overall health of the digestive system.
One study looking at the effects of a reishi extract on sleep in mouse models discovered that reishi is capable of restoring balance to gut flora in mice that had depleted gut microbiota from antibiotics [6]. Reishi appeared to “promote sleep through a gut microbiota-dependent and serotonin-associated pathway.”
2. Cordyceps Mushrooms (Cordyceps sinensis)
Cordyceps mushrooms (Cordyceps sinensis) are renowned for their ability to boost energy and stamina, but they also play a role in improving digestive health. These mushrooms are beneficial antioxidants and excellent prebiotics.
Cordyceps mushrooms can enhance the production of certain digestive enzymes, which are vital for breaking down food and absorbing nutrients efficiently. The exopolysaccharides found in cordyceps mushrooms have prebiotic and antioxidant traits. These compounds effectively increase bacteroidetes growth and decrease firmicutes/bacteroidetes ratios in the gut [7].
Cordyceps also modulates gut microbiota and improves intestinal barrier function. One study investigating the effects on intestinal barrier function and gut microbiota in pig models discovered that cordyceps improved intestinal morphology and increased the number of goblet cells and intraepithelial lymphocytes throughout the intestinal tract [8].
For those interested in enjoying this mushroom in coffee form, preparing it properly can improve both its flavor and health benefits. You can add a teaspoon of honey or two or sprinkle a dash of cinnamon or nutmeg to enhance the flavor and aroma. Plus, you also get to benefit from their health effects.
3. Chaga (Inonotus obliquus)
Chaga sclerotia (Inonotus obliquus) are rich in antioxidants, which help protect the gut lining from oxidative damage [9]. This protection is essential for maintaining the integrity of the gut walls, preventing harmful gastric juices from leaking into the bloodstream.
Chaga, like reishi mushroom, also has anti-inflammatory properties that can soothe the digestive tract and create a healthy environment for gut microbiota [10]. These anti-inflammatory properties also carry well in water and alcohol, making chaga the perfect candidate for making mushroom coffees and teas for gut health.
4. Lion’s Mane (Hericium erinaceus)
Lion’s mane (Hericium erinaceus) is prized for its benefits to cognitive function and brain health, but they also support gut health. These mushrooms contain essential prebiotics that nourish beneficial gut bacteria and help balance gut microbiota.
This fungus contains bioactive compounds such as hericenones and erinacines, which have been found to stimulate the growth of nerve cells and protect the gut lining [11]. Like chaga, lion’s mane helps maintain the integrity of the gut walls, preventing harmful toxins and pathogens from entering the bloodstream.
Research also suggests that the anti-inflammatory and prebiotic effects of lion’s mane can help alleviate symptoms of gastrointestinal disorders such as inflammatory bowel disease (IBD) and promote mucosal healing [12].
5. Turkey Tail (Trametes versicolor)
Turkey tail mushrooms (Trametes versicolor) are rich in polysaccharides and beta-glucans, compounds that are known to modulate the immune system and support gut health. Like many other fungi used in mushroom coffee, turkey tail mushrooms act as prebiotics, feeding beneficial gut bacteria and promoting a beneficial gut microbiome.
In addition to their prebiotic effects, the polysaccharides found in Turkey Tail have been shown to enhance the growth and activity of beneficial bacteria such as lactobacillus and bifidobacterium. This increase in beneficial bacteria can outcompete harmful pathogens, reducing the risk of infections [13]. This has been linked to better digestion, improved immune function, and enhanced nutrient absorption.
Other Adaptogenic Herbs That Help with Gut Health
Other adaptogens, medicinal herbs, and natural compounds may also be added to mushroom coffee blends to further enhance the mushroom's beneficial effects.
Ashwagandha, rhodiola, and certain B vitamins are often found in mushroom coffee blends for their synergistic benefits with the mushrooms.
The combination of the functional mushrooms, coffee, and these additional ingredients creates an energizing cup of coffee that boasts a range of supportive health benefits.
Adaptogenic herbs that may improve gut health:
- Ashwagandha (Withania somnifera) — Ashwagandha helps ease stress and anxiety and may reduce inflammation in the body. It may positively impact gut health by reducing stress-related digestive issues, reducing inflammation, and supporting a healthy gut microbiome.
- Rhodiola(Rhodiola rosea) — Rhodiola helps reduce stress and fatigue, which can improve digestion and bowel movements. It also has antioxidative properties that may enhance gut health.
- Holy Basil (Ocimum sanctum) — Holy Basil is famed for its anti-inflammatory properties. It can soothe inflamed digestive tracts and may reduce stress-related digestive disorders.
- Licorice Root (Glycyrrhiza glabra) — Licorice root has been traditionally used to soothe acid reflux, heartburn, and stomach ulcers. It may also support the mucosal lining of the gut.
- Turmeric (Curcuma longa) — Turmeric is known for its potent antioxidative and anti-inflammatory effects. It could benefit gut health by reducing inflammation and supporting the gut lining.
- Ginger (Zingiber officinale) — Ginger is well known for its digestive benefits, including nausea relief, improving digestion, reducing gut inflammation, and promoting healthy bowel movements.
- Aloe Vera (Aloe barbadensis) — Aloe Vera has soothing and healing properties. It may help with various gut-related issues such as acid reflux, stomach ulcers, inflammation in the gut, and problems with the mucosal gut lining.
- Maca Root (Lepidium meyenii) — Maca root helps balance out hormones and reduce symptoms of stress, which could ease stress-related digestive issues.
You’re unlikely to find a mushroom coffee blend that contains all of the herbs listed above. However, it’s possible to purchase them separately and add them to your brew or implement them into your diet in other ways.
How Coffee Aids Digestive Function & Gut Health
Coffee — from Coffea arabica, Coffea robusta, Coffea liberica — may aid digestion and improve gut health by stimulating the production of certain digestive hormones.
However, mushroom coffee may not be a good alternative if you're fasting. Sometimes mushroom coffee interferes with fasting. They contain sugar and calories that can break your fast. That said, be sure to check its nutritional content and only buy organic, unsweetened mushroom coffee.
Coffee promotes the production of the digestive hormones gastrin and hydrochloric acid [1]. Both of these elements help break down food in the stomach, promoting better nutrient absorption, smoother digestion, and faster waste excretion. The caffeine in coffee also acts as a natural laxative, helping to prevent constipation and promoting healthy bowel movements.
Coffee is a complex brew. Although caffeine is the most famous compound in a cup of coffee, over 1,000 different compounds are also present, including essential oils, amino acids, and antioxidants [2]. These compounds have different effects on health, some positive and some negative.
A series of compounds called polyphenols found in coffee are believed to stimulate the formation of gut microbiota [3]. Chlorogenic acid (CGA) is one of the primary polyphenols that's believed to promote healthy gut microbiota. Healthy gut flora improves nutrient absorption, digestion, heart health, mood, sleep, and may prevent some cancers.
FAQs: Mushroom Coffee & Its Potential Benefits
Want to learn more about mushroom coffee and the potential benefits it offers?
Read through the answers to some FAQs we've received below:
1. Can Mushroom Coffee Ease Stress?
Yes. Mushroom coffee may help ease stress. However, to fully understand its impact, it's helpful to explore both the pros and cons of mushroom coffee.
Mushrooms such as lion's mane, reishi, cordyceps, and Chaga, as well as plant-based adaptogens such as ashwagandha, are known to induce relaxation and reduce stress. Some also have neuroprotective properties that can help improve mood and reduce anxiety.
By combining these adaptogenic mushrooms and herbs with coffee, mushroom coffee offers a balanced approach to managing stress, providing mental clarity, improved energy, and relaxation without the jitteriness associated with high-caffeine beverages.
Related: Caffeine: Uses, Risks and Long-Term Effects to Our Bodies
2. What's the Best Way to Make Mushroom Coffee?
The best way to make mushroom coffee is to use a French press. The easiest way to do it is to purchase a pre-mixed mushroom coffee blend and a high-quality pre-ground coffee. The two can then be mixed in equal parts brewed in the French press for 5 to 10 minutes before pressing, pouring, and enjoying.
Mushroom coffee can also be made from scratch but the process is a lot more complex and requires more time, money, and trial and error.
3. Does Mushroom Coffee Make You High?
No. Mushroom coffee doesn’t make you high. “Magic mushrooms” — fungi that contain the psychedelic compound psilocybin — are not used in mushroom coffee blends.
Psilocybin mushrooms are illegal and are capable of inducing a range of psychoactive effects, including hallucinations, euphoria, stimulation, and introspection. Mushroom coffee contains functional and medicinal mushrooms that don't induce any psychedelic effects.
The mushrooms used in mushroom coffee are capable of improving energy, focus, and concentration but will not alter perception in any way. Mushroom coffee can be consumed daily, before, after, and during regular activities without fear of inducing any kind of high.
References
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- Alamri, E., Rozan, M., & Bayomy, H. (2022). A study of chemical Composition, Antioxidants, and volatile compounds in roasted Arabic coffee. Saudi Journal of Biological Sciences, 29(5), 3133-3139.
- Rosa, F., Marigliano, B., Mannucci, S., Candelli, M., Savioli, G., Merra, G., ... & Piccioni, A. (2024). Coffee and Microbiota: A Narrative Review. Current Issues in Molecular Biology, 46(1), 896-908.
- Dudhgaonkar, S., Thyagarajan, A., & Sliva, D. (2009). Suppression of the inflammatory response by triterpenes isolated from the mushroom Ganoderma lucidum. International immunopharmacology, 9(11), 1272-1280.
- Zhao, J., Hu, Y., Qian, C., Hussain, M., Liu, S., Zhang, A., ... & Sun, P. (2023). The interaction between mushroom polysaccharides and gut microbiota and their effect on human health: A review. Biology, 12(1), 122.
- Yao, C., Wang, Z., Jiang, H., Yan, R., Huang, Q., Wang, Y., ... & Lv, L. (2021). Ganoderma lucidum promotes sleep through a gut microbiota-dependent and serotonin-involved pathway in mice. Scientific reports, 11(1), 13660.
- Kang, J. Y., Lee, B., Kim, C. H., Choi, J. H., & Kim, M. S. (2022). Enhancing the prebiotic and antioxidant effects of exopolysaccharides derived from Cordyceps militaris by enzyme digestion. LWT, 167, 113830.
- Zheng, H., Cao, H., Zhang, D., Huang, J., Li, J., Wang, S., ... & Shi, X. E. (2022). Cordyceps militaris modulates intestinal barrier function and gut microbiota in a pig model. Frontiers in Microbiology, 13, 810230.
- Park, Y. K., Lee, H. B., Jeon, E. J., Jung, H. S., & Kang, M. H. (2004). Chaga mushroom extract inhibits oxidative DNA damage in human lymphocytes as assessed by comet assay. Biofactors, 21(1-4), 109-112.
- Alhallaf, W., & Perkins, L. B. (2022). The anti-inflammatory properties of chaga extracts obtained by different extraction methods against LPS-induced RAW 264.7. Molecules, 27(13), 4207.
- Priori, E. C., Ratto, D., De Luca, F., Sandionigi, A., Savino, E., Giammello, F., ... & Rossi, P. (2023). Hericium erinaceus Extract Exerts Beneficial Effects on Gut–Neuroinflammaging–Cognitive Axis in Elderly Mice. Biology, 13(1), 18.
- Diling, C., Xin, Y., Chaoqun, Z., Jian, Y., Xiaocui, T., Jun, C., ... & Yizhen, X. (2017). Extracts from Hericium erinaceus relieve inflammatory bowel disease by regulating immunity and gut microbiota. Oncotarget, 8(49), 85838.
- Yu, Z. T., Liu, B., Mukherjee, P., & Newburg, D. S. (2013). Trametes versicolor extract modifies human fecal microbiota composition in vitro. Plant foods for human nutrition, 68, 107-112.
