We may have finally settled the debate on which came first, the chicken or the egg (it was the egg), but on a different note, the jury's still out on whether you should drink tea before or after breakfast. And according to the experts, it might just depend on whether you're more of a black tea drinker or prefer a calming chamomile.
"Drinking tea on an empty stomach can be both beneficial and potentially problematic," explains registered dietitian Lauren Manaker. It all depends on the type of tea you're drinking and what's best for your digestive system. Let's break it down.
Herbal Tea
First, let's dig into herbal teas. "Herbal teas, like chamomile or ginger, may soothe the stomach and even help prepare your digestion for the day," Manaker tells Delish. "They're generally gentle and less likely to cause any discomfort when consumed first thing in the morning." However, registered dietitian Jessica Strawn has slightly differing views on chamomile and ginger teas. While she agrees that chamomile is best consumed on an empty stomach, she suggests that ginger tea may be more effective when consumed with meals. As she explains, "Research indicates that ginger can speed up digestion by reducing gastric emptying time and improving stomach rhythm, leading to better digestive function."
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In a similar vein, hibiscus tea is best enjoyed after eating, especially if you tend to experience increased blood pressure after meals. Strawn explains that sipping hibiscus tea may help to lower it. Mint, another popular tea, can be enjoyed either with or without food, Strawn tells us, which makes it a versatile addition to meals and beverages. Manaker adds that it's a great post-meal choice, though, because it can help soothe bloating.
Conversely, Strawn notes that green rooibos extract has been found to help regulate fasting blood sugar levels, which suggests it should be consumed without food.
Green Or Black Tea
True teas, like green or black, may cause mild nausea or acidity if consumed on an entirely empty stomach, Manaker tells us. "Also, the caffeine content might trigger similar effects and might be better enjoyed with a little food to buffer its impact," she says. It really depends on how each individual reacts, so cater to what your body is telling you.
It may be best to consume green or black tea before or after meals, due to its nutrient-to-nutrient interactions, explains Strawn. Green and black teas are rich in compounds called polyphenols, which are known to inhibit the absorption of non-heme iron, found in plant-based sources like beans, nuts, legumes, spinach, and fortified grains. These teas can also inhibit the absorption of heme iron (found in meat, poultry, and fish), though the effect is less pronounced.
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Strawn encourages black or green tea drinkers to consume it prior to their meals, especially if they tend to eat high animal protein dishes. However, if you're looking to benefit from each tea's polyphenols, which have been shown to help prevent obesity, Strawn recommends consuming it with meals, bearing in mind that it may inhibit iron absorption.
If you're curious about the impact of consuming other teas on an empty stomach, like oolong, moringa, or even kombucha, studies point to benefits of pairing them with a meal. For example, studies have shown that oolong helps to reduce obesity and improve gut microbiota balance when consumed with food, while drinking moringa helps with iron absorption when paired with heme iron-rich foods. Lastly, kombucha is known for its probiotic and prebiotic effects, which support digestion and gut health, suggesting that it's best consumed with meals.
The Bottom Line
If one thing is for sure, it's that the world of tea is vast and varied, and the best method for consuming it is truly what works best for you and your health goals. Some teas, like chamomile, are best enjoyed to soothe an empty stomach, while others, like hibiscus tea, make a potential blood pressure-lowering sip post-meal. For individuals with anemia, Strawn says, green or black tea is best consumed between meals to minimize its impact on iron absorption. All in all, pick your poison and drink it whenever your heart—and your stomach—desires.
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