Cold Brew Vs Nitro - Which Is Better For Gut Health?

Quick Answer 

Many things affect the health of your gut, including age, stress, sleep, illness, and diet (1). Even coffee consumption can affect some people adversely, leading to gut imbalances, digestive discomfort, reflux, and more (5, 6). Thankfully, there are some brews and brewing methods which can potentially reduce these effects, including low acid coffees like Lifeboost as well as cold brew coffee and nitro cold brew. Here, we’re discussing the differences between these chilly brews, including which option is best for gut health. 

Key Takeaways

• Gut Health And Coffee Complications - brief discussion of gut health, including complications some individuals experience when drinking coffee 
  
• Cold Brew Vs Nitro: Which Is Better For Gut Health - difference between cold brew and nitro coffees, pros and cons of each as they pertain to gut health 
  
• Cold Brew Vs Nitro Gut Health Breakdown - conclusion and condensed comparison of cold brew and nitro

I scream, you scream, we all scream for…coffee! 

It’s no secret that most people love coffee. 

In fact, many folks even suffer through heartburn, reflux, stomach discomfort, bloating, diarrhea, etc. because they can’t imagine giving up their cup. 
Sure, we search for better options, brews without mycotoxins, coffee that’s free from pesticides, fertilizers, and heavy metals. 

We’ve even become fully acquainted with the need for low acid coffee, as such an option is much gentler on our sensitive stomach lining and overall gut health. 

I mean, most of these reasons are actually what led many of our loyal customers to Lifeboost in the first place. 

But, what if you’re seeking to lower the acid content of your cup even more?

And, what about those times when you’re sipping away from home, while you’re on the go? 

Or, what if you’re simply seeking the most gut-friendly coffee option? 

Could there be a brew that’s bold enough to satisfy your coffee cravings, yet tame enough to keep your gut happy, allowing you to fully benefit from the healthy aspects of a cup of coffee without the stomach distress that is commonly associated with this tasty mug? 

That “I scream, you scream” opening wasn’t just a clever nod to nostalgia with a timely swap for coffee over ice cream, instead, we’re actually hinting at another chilly treat which has grown in popularity quite a bit over the past several years. 

Any guesses as to what chilly brew selection (or selections) we could be referring to? 

Yes, I know, the title already gave it away…we’re indeed talking all things cold brew and nitro cold brew today! 

More specifically, we’re looking at how these brews may be a better option for those who experience digestive distress and other gut disturbances when drinking coffee. 

Ah, but which one is the gut health king/queen?

Cold brew or nitro cold brew? 

Let’s find out…

Gut Health And Coffee Complications

Twenty five to thirty years ago, when someone referenced their gut, they were likely referring to instincts and intuition. 

“I just feel in my gut that something’s not quite right.”

“I’m gonna go with my gut.” 

“Trust your gut.” 

Today, however, when someone mentions their gut, we primarily recognize this rightfully as a health term - specifically referring to the gastrointestinal tract. 

Of course, the link between intuition and your gut isn’t exactly far-fetched, as your gut is closely connected to your brain…though, it’s also linked to your immune system…and it’s connected to your hormones too…oh, and it’s linked to your nervous system as well…and your heart…

…that’s right, your gut interacts with systems throughout your entire body, assisting crucial functions, and as some experts describe, even acting as an organ in and of itself (1). 

The thing is, just as the health of your gut influences a wide variety of body systems and functions, there’s also a wide variety of factors that influence gut health (1, 2). 

Stress, aging, illness, medications, sleep, diet, and other lifestyle factors all affect your gut, potentially causing bacterial imbalances and damage which is often linked to disease, infections, and a wide range of health concerns including (1, 2)...

• Inflammatory bowel disease
  
• Diabetes
  
• Allergies
  
• Asthma
  
• Some cancers
  
• Fatty liver disease
  
• Obesity
  
• Neurodegenerative diseases

Thankfully, our bodies are pretty chatty. 

Sometimes your body might whisper, sometimes it might yell, but no matter the volume, in many cases, it often speaks about gut imbalances or disturbances in the subtlest of ways long before more complicated issues arise. 

Unfortunately, I fear we’re so accustomed to explaining away these symptoms that we can easily forget their potential link to gut health. 

Diarrhea and/or constipation? These could be linked to an imbalance in your gut microbiome (1). 

Increasing aches and pains? This could indicate damage or inflammation in the lining of your gut (3). 

Gas, gas pain, and bloating? These are common symptoms of gut dysbiosis (1). 

Subtle or more pronounced symptoms of reflux? This could mean the bacteria in your small intestine are imbalanced, leading to premature fermentation of foods and a host of unwanted abdominal and digestive concerns (4). 

And, if you’re very acquainted with gut health, then you know we’ve only scratched the surface here. 

Truly, the ins and outs of gut health could easily fill multiple pages, but we’re sticking with a surface level discussion alone for now because what we’d really like to know is whether or not our coffee drinking habits are hurting or helping gut health.

For some folks, it seems like sipping their favorite brew, one of the most enjoyable parts of the day, causes no unwanted digestive issues whatsoever. 

But for others, coffee can be concerning. 

The thing is, for the most part, the gut disturbing potentials here are typically linked to only a few things…

1- Acidity

“Coffee contains natural acids that can irritate the digestive system and stimulate stomach acid production” (5). 

Specifically, these acids often irritate both your esophagus and the lining of your stomach, leading to discomfort, nausea, and potential reflux symptoms (5, 6). 

2- Caffeine

If you’re thinking…coffee seemed to cause me to have acid reflux, so I switched to energy drinks, but they’re making my acid reflux worse…it could be that caffeine, rather than coffee itself, was the issue all along. 

“Caffeine speeds up digestion and increases stomach acid, which can trigger symptoms in sensitive stomachs and result in abdominal discomfort” (5). 

3- Temperature

Any piping hot cups only folks here? 

Did you know that drinking hot coffee “can amplify stomach irritation and reflux symptoms” (6). 

Hot coffee is seemingly the OG of the java world, but many have now gravitated towards the trend of iced coffee and cold brew. 

Is this swap in temperature simply trend-following, or could it be that many people are simply enjoying fewer gut/stomach-related symptoms with such a switch?

4- Additions

While some people enjoy their coffee black, without the addition of creams, milks, syrups, sauces, and sugars, others couldn’t imagine sipping on a cup without these enhancers. 

Unfortunately, sometimes these additions can disrupt gut health and lead to unwanted effects. 

For instance…

• High fat milks and creamers can be heartburn and acid reflux triggers for some people (6). 
• Casein and whey proteins, typical of dairy, “can trigger immune responses ranging from mild gastrointestinal discomfort to severe allergic reactions” (7). 
• Traditional coffee creamers often contain gums, emulsifiers, and artificial thickening agents which have been known to disrupt your gut microbiome, commonly leading to bloating and other stomach issues (8). 
• Especially when consumed first thing in the morning, syrups, sauces, and sugars used in coffee can spike your blood sugar, affecting how your muscles contract in your digestive tract and potentially causing bloating and gas (9). 
• Consuming processed sugar (which is commonly used to sweeten coffee) can disrupt the balance of bacteria in your gut, potentially leading to inflammation, damage in the gut lining, and unwanted digestive-related discomforts (10). 

Thankfully, these areas of coffee-related gut health concern are fairly easy to fix as most can be addressed either through adjustments in brewing, sipping temperature, and common additions. 

In fact, we might even find that most of the above concerns can be addressed in one, or two, brews.

Cold Brew Vs Nitro - Which Is Better For Gut Health?

Ultimately, the best coffee for gut health is one that’s thoughtfully, sustainably grown without the use of harsh chemicals, one that’s nutrient-dense, grown amongst native plant-life, and optimally a single-origin, specialty-grade, low-acid coffee…you know, one that checks all these boxes and more, like Lifeboost Coffee! 

But, as important as each of these aspects are, there are ultimately other factors that go into how each glorious sip affects your body…specifically, your gut health. 

For instance, we learned above that drinking coffee while it’s piping hot can have adverse effects on your gut. 

We’ve also seen how the acidity of coffee can cause digestive discomfort as well. 

And, with these factors in mind (we’ll get to the others in a moment), we’d like to take a closer look at cold brew coffee and nitro. 

Cold brew coffee is simply coffee that’s been brewed using either cold or room temperature water over a longer period of time - anywhere between 12 and 24 hours (11). 

Sounds simple enough, right? 

And it is (simple), but this brewing method also serves to give coffee an edge when it comes to acidity. 

Traditionally brewed coffee, no matter whether you’re brewing with a drip brewer, pour over, french press, etc., uses hot water to extract the natural oils and acids in the ground beans (11). 

Unfortunately, those acids are what sometimes cause folks to experience negative symptoms related to their gut/digestion. 

With cold brew, however, the cool brewing temperature and slower brewing time significantly slows down the extraction of these naturally occurring acids yielding a smoother, less acidic cup without sacrificing flavor (11). 

Just remember, these characteristics of cold brew coffee aren’t only due to additions of ice, nor are they arrived at from time spent in the fridge after normal brewing. 

That’s right, if you’ve ever tasted the two side by side, then you know there’s a noticeable difference in both the taste and appearance of iced coffee and cold brew, and again, it all comes down to brewing. 

Iced coffee retains the more bitter notes of java brought out through the high temperatures used in traditional brewing, despite any methods used for cooling the prepared brew (12). 

Such brewed and chilled options commonly have an oily appearance on the surface of the coffee as well, or at least this has been my personal experience. 

But, what seals the deal with each and every sip for most folks is the way cold brew feels - less bitterness, typically less gut discomfort due to the reduced acidity in this cup, and perhaps even less need for added milks, sugars, creamers, etc. due to the naturally sweeter and smoother taste of cold brew, each of which are clear wins in the gut health category. 

So, this option must be our clear winner…or, is it? 

As the popularity of cold brew coffee has surged over the years, another variation of this cup has entered the coffee scene - nitro cold brew. 

If you didn’t already know this, nitro cold brew is actually a lot like traditional cold brew with only one differing detail - added nitrogen. 

Exactly like cold brew coffee, nitro begins with coarse ground coffee that’s steeped in cold or room temperature water for 12 to 24 hours (13). 

And, exactly like cold brew coffee, this brewing method yields a smooth, less-acidic cup of coffee (13).

But, nitro then takes cold brew to a new level as it’s infused, under pressure, with nitrogen gas, typically served on tap or in cans (13). 

Now for the burning (not from reflux or stomach discomfort, of course) question, does this simple addition of nitrogen give cold brew an edge when it comes to gut health? 

In a few words…yes…and no. 

In reality, this one’s gonna come down to preference. 

You see, the infusion of nitrogen into cold brew indeed yields a completely different sipping experience. 

Whether enjoyed poured from a tap or from a can, the added nitrogen causes a cascade of microbubbles to fill the coffee, giving the brew a near-frothy head, similar to a stout beer (13). 

Additionally, nitro cold brew is also commonly described as having a creamier texture than traditional cold brew, so much so that many opt to enjoy this brew black, without the addition of sugars, creams, syrups, etc. (13). 

As we listed in the section above, and in our detailings of cold brew coffee, being able to enjoy a brew without these additions is commonly a win in the gut health category, but that being said, I’m sure you’ve seen cafe offerings which still serve nitro cold brew with the same creamer, milk, syrup, and sugar options as are typical of any cup of coffee - hot, iced, or cold brewed. 

So, in this case, there wouldn’t be a real difference, as far as gut health is concerned, between cold brew and nitro cold brew as both are characterized by(11, 13): 

• less bitterness
  
• fewer acidic compounds (extracted during the brewing process)
  
• fewer oils and chemicals compounds known to irritate the gut

Of course, there is one potential gut health wrench thrown into this equation - caffeine. 

The average 8 ounce cup of traditionally prepared (heated brewing) coffee contains 90-95 milligrams of caffeine (14). 

And, the average 8 ounce cup of cold brewed coffee, depending on dilution, can contain anywhere between 100-140 milligrams of caffeine (15).

This sounds like a pretty large range, but it’s only due to the fact that cold brewing preparations can vary depending on the ratios used when brewing. 

Most commonly, when preparing cold brew you’ll want to use a coffee to water ratio of 1:4 (one cup of coarsely ground coffee to 4 cups of cold water) which yields a concentrate you can dilute when ready to serve (16). 

But, as with heated brewing methods, personal preference is king, and this could mean that your personal cold brew or nitro cold brew could have more or less caffeine depending on how strong you take your chilly cup. 

Don’t like it strong? The caffeine content of your cup of cold brew/nitro could rival that of a traditionally brewed cup. 

Prefer it super stout? You’re looking at a slightly higher caffeine price tag on this chilly, smooth, naturally sweet cup. 

Hopefully that last bit of comparison regarding caffeine content didn’t derail our otherwise concise discussion…but just in case, let’s close out with a quick review.

Cold Brew Vs Nitro - Gut Health Breakdown

The most common woes surrounding coffee as it pertains to gut health include acidity, caffeine content, temperature, and added sugars, dairy, etc. 

Cold brew coffee and nitro cold brew each offer a more gut-friendly option for those looking to ease the discomforts which can arise due to stomach irritation, gut sensitivities and imbalances, and more. 

But, which one truly checks all the gut health boxes? 

Let’s take a look: 

Cold Brew Coffee, due to the longer brewing times and much cooler brewing temperatures required for preparation, has a lower acid profile, cold/cool temperature for sipping, and smoother, sweeter flavor which typically requires fewer additions of sugar/milk, etc. 

While this cup still contains caffeine, depending on the strength of the individual brew, this option could rival a traditionally prepared cup of joe. 

And, Nitro Cold Brew Coffee, due to the same brewing process, also yields a lower acid profile, cold/cool temperature for sipping, and a smoother, sweeter flavor. 

However, this cup, due to the infusion of nitrogen, is also commonly deemed a touch sweeter (naturally) than ordinary cold brew, even possessing a creamier texture which often negates the desire for added creams and sugars. 

Like cold brew, this option still contains caffeine, and like cold brew, the overall amounts here depend on the strength of the individual brew. 

The bottom line? 

The characteristics of each of these tasty coffee selections could potentially lessen or remove the typical gut health concerns associated with traditionally brewed coffee due to their lower acid profiles, cold sipping temperatures, and reduced need for gut-disrupting additions. 

My recommendation? 

Try them both, of course…and enjoy each cool, smooth, low acid sip!

FAQ

1- What’s the main difference between cold brew and nitro cold brew? 

Serving is really the only difference here. 

Both are cold brew, prepared through slow extraction over time with cold or room temperature water.

But, nitro cold brew is infused with nitrogen gas (not carbonation) in serving (17). 

2- Why isn’t nitro cold brew typically served over ice? 

The addition of ice can collapse the nitrogen microbubbles, essentially disturbing the creamy, near frothy, texture you’re seeking with the infusion of nitrogen (13). 

3- Can I make nitro cold brew at home?

Technically, yes, but it does require additional equipment, such as a whipped cream dispenser/siphon and a nitrogen cartridge or a specialized nitro coffee system (18).

Medical Disclaimer: This content is for informational and educational purposes only. It is not intended to provide medical advice, make health or medical claims, or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program. Additionally, the way coffee is grown, low acid coffee, decaf coffee, as well as different roast types (light, medium, dark, etc.) can alter caffeine levels. If you have questions about the caffeine levels or pH levels of our coffee, please reach out to our team for clarification. If you have any concerns with how our coffee, or any product will affect you or your health, consult with a health professional directly.

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