You tell yourself, This is the last coffee. The last piece of chocolate. Tomorrow, I’m cutting it out for good.
Then tomorrow comes. And by mid-morning, you’re reaching for the coffee or digging through your bag for a snack. You need something to keep going. You have to get through the day. And so the cycle continues.
If this sounds familiar, you’re not alone.
Nearly every client I work with—women struggling with IBS, autoimmune conditions, relentless bloating, and unpredictable bathroom trips—has a vice. And nine times out of ten, it’s caffeine or sugar (or both). They know it makes their symptoms worse. But knowing and quitting are two very different things.
So why is it so hard? Why, even after swearing off coffee or sugar, do you find yourself right back where you started?
Does Caffeine Irritate the Colon?
Both caffeine and coffee are common food sensitivities. And because caffeine drives a stress hormone response in the body, that can set the stage for a more inflamed environment in the gut. So, yes, caffeine can irritate the colon, and if you struggle with chronic diarrhea, exacerbate that symptom because it speeds up transit time through the intestines.
Here’s the truth though: the problem isn’t caffeine or sugar.
Sure, they impact your gut, spike your cortisol, and send your energy into a rollercoaster of highs and crashes. But the real reason you can’t quit has nothing to do with willpower and everything to do with your nervous system.
I see this all the time with my clients. They aren’t just reaching for caffeine because they like the taste or need an energy boost. They’re using it as a crutch to push through exhaustion. They aren’t eating sugar because they don’t care about their health. They’re using it to soothe stress, numb anxiety, or feel just a little bit better—if only for a moment.
The Hidden Connection Between Gut Health, Stress, and Cravings
If you have IBS or an autoimmune condition, your nervous system is likely stuck in survival mode. Many of my clients have a history of chronic stress, past trauma, or years of feeling dismissed by doctors. Their bodies are constantly on high alert. And when your nervous system is dysregulated, your gut follows suit.
Caffeine forces your adrenal glands to pump out cortisol (your stress hormone). Over time, this taxes your body and leaves you more exhausted than before.
Sugar feeds the harmful bacteria in your gut, leading to more bloating, more inflammation, and—ironically—more cravings.
Both caffeine and sugar disrupt your HPA axis (the system that controls stress, energy, and immune function), making your symptoms worse, not better.
And yet, the more stressed and depleted you feel, the more you reach for that quick fix.
Will Sugar Give You Diarrhea?
Depending on the balance of good and bad bacteria, as well as yeast living in your gut, eating foods high in sugar (or adding it to your food/drinks throughout the day) could exacerbate diarrhea. This is because sugar is a preferred energy source for bad bacteria and yeast. In fact, yeast can produce physiological cravings for the body to eat more sugary foods to promote its survival.
Most people think quitting caffeine or sugar is about discipline. They try to cut it out cold turkey, beat themselves up when they fail, and repeat the cycle all over again.
But here’s the truth: if you don’t address the underlying stress, nothing will change. You can’t white-knuckle your way through this. Because it’s not just about what you’re consuming—it’s about why you’re consuming it.
The First Step to Breaking the Cycle
If you’re stuck in this pattern, here’s where to start:
Get Curious About Your Cravings – Next time you reach for caffeine or sugar, pause. Ask yourself: What am I actually feeling right now? Tired? Overwhelmed? Anxious? The answer will tell you a lot about what your body truly needs.
Support Your Nervous System – If your body is constantly in survival mode, quitting these habits will feel impossible. You need strategies to calm your stress response: breathwork, nervous system regulation, and practical tools to create stability in your day.
Heal Your Gut and Energy Naturally – You don’t need caffeine to function. You need stable blood sugar, real sleep, and proper digestion—things your body wants to do but can’t when it’s overloaded.
This is exactly what I help my clients do in The Tame Your Gut Program. Through root cause testing, personalized nutrition, and stress regulation strategies, I help women break free from the cycle of gut issues, fatigue, and dependency on quick fixes.
If you’re ready to stop surviving and start thriving, let’s talk. Book a free Gut Check call today and take the first step toward real, lasting relief.
Want to dive deeper into this topic? Listen to my podcast episode "Does Coffee (and Sugar) Make IBS Worse?" on YouTube! Watch Episode 31 here.
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