Caffeine has become the go-to fuel for many people seeking an energy boost or staying alert throughout the day.
Coffee, in particular, is a popular source of caffeine millions worldwide enjoy. Caffeine has numerous benefits, including increased focus and alertness, but excessive consumption can cause digestive discomfort.
Fortunately, nature has provided us with a green ally in the form of broccoli, a vegetable that can help digest caffeine [1].
The connection between broccoli and caffeine
Caffeine has a half-life of six to eight hours, according to clinical psychologist and board-certified sleep specialist Michael J. Breus, PhD [2]. Only 50% of caffeine is out of your body by 10:00 p.m. if you stop drinking it at 2:00 p.m. Breus recommends avoiding caffeine after 2:00 p.m.
In a recent roundtable discussion on sleep, Breus suggested that broccoli “might help digest caffeine faster.”
As reported in the peer-reviewed journal Current Drug Metabolism in 2007, broccoli induced the liver’s cytochrome P4501 enzymes, which helped participants metabolize caffeine [3].
In order to put things into perspective, they consumed 500 grams of broccoli (about five and a half cups of chopped broccoli) and 100 milligrams of caffeine in tablet form (the amount of caffeine in a cup of coffee).
A more recent meta-analysis of 23 dietary intervention trials shows that cruciferous veggies, including broccoli, Brussels sprouts, cabbage, cauliflower, radish and watercress also support the metabolism of certain substances [4].
Plus, these cruciferous veggies are nutrient-dense and, thus, stellar for other reasons, too). Interestingly, the P450 enzyme significantly affected by these vegetables was CYP1A2, which is also the primary metabolizing enzyme for caffeine [5].
“So if you do have a late-night latte, just order some steamed broccoli,” Breus suggests. Taking these steamed cruciferous veggies limits the likelihood of bloat – something you also want to be mindful of before bed.
Taking it all in
If you drink your coffee too late into the evening and are worried it’ll disrupt your sleep, try snacking on some broccoli. According to studies, it may help our bodies metabolize caffeine.
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[1] https://www.mindbodygreen.com/articles/how-broccoli-can-help-you-digest-caffeine
[2] https://www.mindbodygreen.com/wc/dr-michael-j-breus
[3] https://pubmed.ncbi.nlm.nih.gov/17266520/
[4] https://pubmed.ncbi.nlm.nih.gov/32086800/
[5] https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0126-6
