The Power of the Gut

Brianna Lachapelle 

UF CPET  

7/21/25 

Moderate Caffeine intake VS. Dark Chocolate consumption  

       Both Moderate Caffeine intake and dark chocolate consumption play a crucial role in gut health. Dark chocolate feeds the gut with healthy microbes such as Polyphenols in cocoa which are prebiotic meaning they fuel good bacteria like Lactobacillus and Bifidobacterium. The good bacteria promoted in your gut by dark chocolate leads to less inflammation, improves gut barrier, and has connection to mood supporting gut-brain axis. Moderate Caffeine intake is important as well in terms of digestion when it comes to the gut. Caffeine intake stimulates digestion by increasing gastric acid secretion, although too much may irritate the gut lining. It is also known that caffeine intake can promote microbiota diversity in the gut and works as a laxative. The main takeaway results in dark chocolate acting as a functional food for your gut, fueling beneficial bacteria and supporting gut lining and brain health. Caffeine in the form of coffee or tea can support your gut function in small doses although excess can damage the gut lining and irritate the GI system. Therefore, whilst both offer benefits, dark chocolate ultimately comes out on top. 

  Dark chocolate consumption supports the growth of beneficial gut microbes while reducing harmful bacteria. It also plays a role in mental health by helping to suppress stress. Compared to caffeine, dark chocolate provides similar benefits with fewer negative side effects. A study was conducted to explore the impact of dark chocolate on the gut-brain axis—specifically, whether it can effectively reduce stress. The results of the experiment indicate a positive turnout when stating, “These findings indicate that dark chocolate exerts prebiotic effects, as evidenced by its ability to restructure the diversity and abundance of intestinal bacteria; thus, it may improve negative emotional states via the gut-brain axis.” (Shin JH, Kim CS, Cha J, Kim S, Lee S, Chae S, Chun WY, Shin DM. Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. J Nutr Biochem. 2022 Jan;99:108854. doi: 10.1016/j.jnutbio.2021.108854. Epub 2021 Sep 14. PMID: 34530112.) It is valid to assume that dark chocolate intake does play a role in mental stability in regard to the study results.  

    Dark chocolate consumption is also known to reduce inflammation in humans. This is further discussed in an experiment conducted to explore the effect of dark chocolate on inflammation when stating, “Our findings indicate that acute flavanol-rich dark chocolate exerts anti-inflammatory effects both by increasing mRNA expression of the anti-inflammatory cytokine IL-10 and by attenuating the intracellular pro-inflammatory stress response. This mechanism may add to the beneficial effects of dark chocolate on cardiovascular health. (Fernández-Murga L, Tarín JJ, García-Perez MA, Cano A. The impact of chocolate on cardiovascular health. Maturitas. 2011 Aug;69(4):312-21. doi: 10.1016/j.maturitas.2011.05.011. Epub 2011 Jun 12. PMID: 21665390.)” Dark chocolate is important for lowering inflammation because chronic inflammation is linked to diseases like heart disease, diabetes, and depression. It does this through its high levels of flavonoids—natural antioxidants that reduce oxidative stress and inhibit inflammatory pathways in the body. 

         Some may be conflicted between choosing caffeine or dark chocolate as a daily boost, especially since caffeine—commonly found in coffee and tea—is a widely preferred energy source and natural laxative. Taste preferences also play a role, with many favoring the familiar flavors of their morning brew over the bitterness of dark chocolate. While moderate caffeine intake can offer certain digestive benefits, such as stimulating bowel movements and increasing metabolic activity, it comes at a cost. Excessive caffeine can irritate the gut lining, increase stomach acid, and contribute to conditions like acid reflux or gastritis. In contrast, dark chocolate contains beneficial flavonoids and polyphenols that not only support gut health by promoting the growth of healthy bacteria like Lactobacillus and Bifidobacterium but also help reduce inflammation and protect the intestinal lining—making it a gentler and more supportive option for gut wellness. It is introduced in a study as to why humans are typically drawn more to caffeinated drinks when stating, “Liking the drink paired with the methylxanthine-containing capsules increased over time compared to the placebo-paired drink. This highly significant effect was confirmed by subjective, retrospective changes in liking for the drink. (Smit HJ, Blackburn RJ. Reinforcing effects of caffeine and theobromine as found in chocolate. Psychopharmacology (Berl). 2005 Aug;181(1):101-6. doi: 10.1007/s00213-005-2209-3. Epub 2005 Oct 15. PMID: 15772863.)” 

    In conclusion, both caffeine and dark chocolate offer benefits for gut health—caffeine can stimulate digestion and increase energy, while dark chocolate promotes healthy gut bacteria and reduces inflammation. However, dark chocolate stands out as the better option due to its lower risk of irritating the gut lining and its rich supply of antioxidants that support long-term digestive and overall health. 

          Evidence cited MLA style: 

Evidence Number 1: Shin JH;Kim CS;Cha J;Kim S;Lee S;Chae S;Chun WY;Shin DM; “Consumption of 85% Cocoa Dark Chocolate Improves Mood in Association with Gut Microbial Changes in Healthy Adults: A Randomized Controlled Trial.” The Journal of Nutritional Biochemistry, U.S. National Library of Medicine, 14 Sept. 2021, pubmed.ncbi.nlm.nih.gov/34530112/. 

Evidence Number 2: A;, Fernández-Murga L;Tarín JJ;García-Perez MA;Cano. “The Impact of Chocolate on Cardiovascular Health.” Maturitas, U.S. National Library of Medicine, 12 June 2012, pubmed.ncbi.nlm.nih.gov/21665390/.