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New Delhi: For many people, the day doesn’t quite begin until that first sip of coffee. It’s a habit so familiar that most of us don’t think twice about it. Yet, according to gastroenterologist Dr. Saurabh Sethi—who has trained at Stanford, Harvard, and AIIMS—that ordinary cup can be upgraded into something far more nourishing. In a recent Instagram post, he outlined a simple way to transform regular coffee into a drink that supports digestion and calms inflammation, two issues at the root of many common gut complaints.
Dr. Sethi’s idea isn’t complicated. It builds on everyday ingredients, but he argues that the combination can make a meaningful difference for people who struggle with bloating, irritation or sluggish digestion. His five-step method starts with the simplest element: a fresh, hot cup of black coffee. Nothing instant, nothing reheated.
Step 1
Black coffee, he notes, already carries a surprising nutritional punch. Research published in Antioxidants in 2013 found that a single serving contains anywhere between 220 and 550 milligrams of antioxidants. Much of this comes from chlorogenic acids, a large family of polyphenols linked to reducing inflammation and supporting metabolic health. The same cup also contains ferulic acid, a compound with antiviral and antibacterial properties, which may partly explain why coffee drinkers often report feeling more resilient during seasonal infections.
Step 2
The second step in his recipe is optional: a splash of milk. This can be dairy, almond, soy—whatever suits a person’s digestion. People who struggle with lactose often do better with almond or soy milk, and both bring their own nutritional bonuses. A 2022 paper in Applied Food Research highlighted soy milk’s positive effect on liver, kidney, and heart health. Almond milk, meanwhile, has been shown in a 2024 study published in Nutrients to support healthier cholesterol levels due to its monounsaturated fats.
Step 3
Next comes a small but powerful addition: a pinch of cinnamon. Unlike many trendy supplements, cinnamon has long-standing scientific support behind it. Its active components—cinnamaldehyde, cinnamate, cinnamic acid, and eugenol—have been shown to help regulate blood sugar and reduce inflammation, according to a 2016 study from the Iranian Journal of Basic Medical Sciences. Many nutrition specialists say cinnamon may even help stabilise mid-morning energy dips.
Step 5
Dr. Sethi’s fourth ingredient is cocoa powder, ideally unsweetened. Cocoa is naturally rich in polyphenols like catechins and procyanidins. These compounds don’t just offer antioxidant benefits; they also feed beneficial gut bacteria, which play a crucial role in digestion and immunity. A study in The American Journal of Clinical Nutrition in 2007 found that cocoa can nudge HDL cholesterol—often called the “good” cholesterol—in the right direction.
Step 5
The final touch is the one that surprises people the most: a teaspoon of MCT oil. Derived from coconut or palm kernel oil, MCTs behave differently from other fats. They are absorbed quickly, moving straight from the gut to the liver without requiring bile for digestion. This rapid absorption can provide a clean burst of energy, improve satiety, and potentially support the balance of healthy gut microbes. Many people also report better mental clarity when MCTs become a regular part of their morning routine.
Why go to all this trouble for a cup of coffee?
Dr. Sethi says it comes down to inflammation. Persistent digestive issues—from mild bloating to chronic conditions like IBS—often have an inflammatory underpinning. By adding ingredients known to soothe the gut lining and stabilise the body’s inflammatory response, your daily brew transforms from a caffeine fix into something that actively supports the digestive system.
It’s a small change, but for many people, small adjustments are the ones that actually stick. And if those changes can turn a familiar ritual into something that helps the gut work a little more smoothly, Dr. Sethi believes that’s a morning habit worth keeping.
