Coffee is the most popular beverage consumed in the early hours of the day by Americans and many others worldwide. It’s also one of the highest sources of caffeine, and like other caffeine sources, consuming too much can negatively affect your health over time.

Coffee Benefits & Side Effects

The good news is that coffee does have some health benefits when consumed in moderation. It contains some of the highest levels of antioxidants of all foods and drinks consumed in the United States; it has been consistently linked to many health benefits.^[1] These include preventing Parkinson’s disease, lowering the rates of depression (especially in women), and contributing to liver health. It has even been shown to have cardiovascular benefits, promoting healthy arteries when consumed in moderation.

Unfortunately, coffee can have negative effects as well. Too much caffeine can lead to headaches, anxiety, and high blood pressure. It can also lead to insomnia and poor sleep quality, which leave you feeling so tired during the day that you drink more coffee to compensate, creating a vicious cycle of dependence and increasing fatigue. Finally, those who add sugar, dairy, or oil-based creamers to their coffee further undermine any health benefits the coffee might have provided. Caffeine, sugar, and dairy all have addictive properties, which tend to lead to greater consumption over time and are ultimately detrimental to your physical and mental well-being.

(For more on caffeine, read Does Caffeine Have a Place in a Whole Food, Plant-Based Diet?)

3 Tips For Life Without Coffee

Because of its addictive properties, cutting out coffee can be challenging, but don’t lose hope. If you’re trying to reduce or eliminate coffee, here are three simple strategies that might help.

1. Explore Coffee Alternatives

Popular caffeine-free coffee alternatives contain roasted barley, rye, and chicory root. These alternatives are favored for their robust coffee-like flavors and health benefits. Chicory root, for example, is naturally sweet and a great source of inulin, a soluble fiber that can help prevent diabetes, regulate digestion, and maintain beneficial gut bacteria. Note, however, that too much inulin—as with too much of any fiber—can also lead to bloating, gas, and upset digestion, so watch your intake and listen to your body. Also, remember that barley and rye contain gluten and may not suit those with gluten sensitivity.

Many people find that these caffeine-free coffee alternatives are just what they need to kick the habit. You can find them sold under numerous brands. As always, read the ingredients list before deciding whether it’s right for you.

Another unique coffee alternative—my favorite—is roasted cocoa beans, which can be ground and brewed just like coffee. Containing almost no caffeine—even less than decaffeinated coffee—brewed cocoa beans have a wonderful flavor similar to coffee. Cocoa beans are gluten-free, and cocoa is also rich in antioxidants, delivering the health benefits of dark chocolate without the added fat or sugar. I like to mix this with my coffee, adding one scoop of each to my coffee maker, reducing my total coffee intake. The resulting beverage is like a healthier, reduced-caffeine version of a mocha.

2. Take it a Cup at a Time

For some, quitting coffee cold turkey after routinely drinking several cups per day can be too hard. It’s also not optimal or suggested to take something out of your routine without replacing it with a better option, and caffeine withdrawal can produce unpleasant side effects. So, take it a cup at a time for optimal success.

Start by cutting your coffee to one less cup than you drink now. If you usually drink more than one cup of coffee in a row, try switching to an alternative beverage after the first cup. For many people, just having something warm to drink can solve the problem of missing coffee and curb the impulse to drink it cup after cup. When you’re ready—perhaps a week to a month later—reduce your coffee consumption by another cup and try switching to one of the tea options below.

3. Choose a Nutritious Tea Instead

Tea provides many nutritional benefits, and you can purchase countless varieties with and without caffeine.

I love matcha tea, a Japanese steamed green tea ground into a fine powder. It does contain caffeine, but not as much as coffee. It is also high in chlorophyll and antioxidants and has a delicious flavor. While most tea is made by steeping the leaves in hot water, matcha tea powder is so fine that it is stirred directly into the water with a whisk. Therefore, you consume the entire leaves and get even more health benefits. Be sure to purchase a high-quality bright green matcha that is organically processed. There are numerous brands available. High-quality matcha can be expensive, though, and other green teas are still a good option if you are on a budget.

In addition to Camellia sinensis—the tea plant native to Asia and consumed worldwide—several other healthy plants are prepared similarly. One of them is yerba maté, which is native to South America. Often called maté for short, it contains considerably more caffeine than green tea—about 80 milligrams per serving versus only 35 milligrams for green tea—but that may be less caffeine than your current preferred coffee brewing method. Yerba maté is also rich in antioxidants and full of health benefits.^[2] There are a few organic, Fair Trade–certified brands to choose from. Just look for the air-dried, unsmoked varieties to reduce exposure to potential toxins from smoked varieties. Yerba maté has a nutty, green, smoky flavor that is really nice. You may want to add a healthy sweetener, lemon, or plant-based milk or drink it plain. However, because it is a source of caffeine, it should not be overconsumed or relied on all day long for energy. Have a cup in the morning or early afternoon when you would normally consume coffee.

Finally, consider other caffeine-free teas (tisanes) like peppermint, which is calming but gently stimulating. Another variety you might enjoy is rooibos (pronounced ROY-boss) tea—also called red bush tea—which has a delicious sweet flavor with zero calories or sugar. It is also a great source of antioxidants and health-promoting compounds.^[3] You might try ginger tea or other natural fruit-flavored herbal teas. All of these can be enjoyed hot or cold, depending on your preference and lifestyle needs.

Summary and Tips for Success

Quitting coffee is not easy, but doing so might provide health benefits that make it worthwhile. It can lead to better sleep, increased productivity, increased energy levels, improved mood, reduced inflammation, and less dependency on caffeine over time. You might even see benefits in your skin, digestive health, blood pressure, and more. Of course, everyone is different, and coffee can work well for some if consumed in small amounts.

If you choose to stick with coffee, purchase quality coffee and enjoy it in moderation. For optimal health benefits, enjoy it black or with organic unsweetened plant-based milk (e.g., soy, almond, or cashew milk). Before adding anything to your coffee, look at the ingredients and ensure you are not polluting your beverage with unhealthy oils, sugars, or dairy by-products. If you must add sweetener, use a high-quality natural sweetener like maple syrup, coconut sugar, date sugar, or organic stevia extract, and use as little as possible.

If you’ve successfully quit coffee or reduced your consumption, please share tips that have proven successful!

References

1. Nordqvist J. Is coffee good for you? Health benefits, disadvantages, and more. Medical News Today. November 16, 2023. https://www.medicalnewstoday.com/articles/270202
2. Petre A. 7 health benefits of yerba mate (backed by science). Healthline.com. January 11, 2023. https://www.healthline.com/nutrition/8-benefits-of-yerba-mate
3. Nagdeve M. 11 amazing health benefits of red rooibos tea. Organicfacts.net. March 27, 2024. https://www.organicfacts.net/health-benefits/beverage/health-benefits-of-red-rooibos-tea