Can We Drink Chai During Stomach Upset? What You Need to Know

January 11, 2026 •

4 min read

Historically, various cultures have relied on certain herbal tea concoctions to alleviate digestive discomfort. While many people turn to a soothing cup of tea when their stomach feels unsettled, the specific ingredients in traditional chai mean that it's not a straightforward remedy for everyone.

Quick Summary

A warm cup of traditional chai can be either soothing or irritating for an upset stomach due to its mixed ingredients like ginger, caffeine, and milk. Understand the different effects of its components to make an informed choice for your digestive health.

Key Points

Spices Can Soothe: Key chai spices like ginger are proven anti-nausea agents, while cardamom and cinnamon have anti-inflammatory and digestive benefits.
Caffeine Can Irritate: The black tea in traditional chai contains caffeine and tannins, which can increase stomach acid and worsen irritation, especially on an empty stomach.
Milk and Sugar Can Be Factors: Milk and sweeteners can aggravate digestive issues, particularly if you are lactose intolerant or sensitive to sugar.
Opt for Caffeine-Free Alternatives: For a truly stomach-friendly option, choose a rooibos-based chai or pure herbal teas like ginger, chamomile, or fennel.
Brew it Mildly and Pair with a Snack: If you prefer traditional chai, brew it weak, add extra ginger, and always drink it with a small snack to minimize stomach irritation.
Avoid with Ulcers or Acid Reflux: People with stomach ulcers, gastritis, or acid reflux should generally avoid caffeinated teas and possibly even peppermint, which can worsen symptoms.

The Double-Edged Mug: Soothing Spices vs. Irritating Base

Traditional chai, or masala chai, is a beloved spiced tea made by brewing black tea with a mixture of aromatic spices and milk. While some of its components offer significant digestive benefits, others can exacerbate stomach issues in sensitive individuals.

The Soothing Spices The spices found in a classic chai blend are well-regarded for their stomach-soothing properties. Ginger, a central ingredient, is a potent anti-nausea remedy. Studies show it can help calm queasiness associated with morning sickness and motion sickness. Other spices like cardamom and cloves have traditionally been used to target gastrointestinal distress and stimulate digestive enzymes, offering relief from gas and indigestion. Cinnamon is also a key player, known for its anti-inflammatory properties that can help reduce general gut inflammation.

The Irritating Ingredients On the flip side, the base of traditional chai is black tea, which contains both caffeine and tannins. Caffeine is a stimulant that can increase stomach acid production, potentially irritating the stomach lining and worsening discomfort for some people. Tannins, which give tea its bitter taste, can also have an irritating effect on the digestive system, especially when consumed on an empty stomach. For this reason, those with conditions like gastritis or stomach ulcers are often advised to avoid caffeinated teas. The addition of milk and sugar, common in most chai preparations, can also be problematic for sensitive digestive systems, particularly if you have lactose intolerance or an issue with high sugar intake.

Safer Alternatives and Modifications

For those who love the taste of chai but need a gentler option for an upset stomach, there are several modifications and alternatives to consider. The goal is to maximize the soothing spices while minimizing or eliminating the potentially irritating ingredients.

1. Herbal, Caffeine-Free Chai: Opt for a caffeine-free base, such as rooibos or even a simple water base infused with the traditional chai spices. This allows you to enjoy the anti-inflammatory and nausea-reducing benefits without the stimulating effects of caffeine. 2. Pure Ginger Tea: If nausea is the primary symptom, a simple tea made from boiling fresh ginger root in water can be the most effective remedy. This highly concentrated ginger drink is a classic and powerful natural treatment. 3. Fennel and Carom Seed Tea: For bloating, gas, and indigestion, an Indian home remedy involves soaking fennel seeds ($saunf$) and carom seeds ($ajwain$) in water and then boiling it to make a digestive tea. 4. Chamomile Tea: This tea is well-known for its calming and anti-inflammatory properties, which can help relax the digestive muscles and ease cramping.

Practical Tips for a Gut-Friendly Chai

If you still want to enjoy a version of chai, these tips can help make it more stomach-friendly:

Brew it weak: Use less black tea to reduce the caffeine and tannin content.
Add extra ginger: Maximize the anti-nausea effects by increasing the amount of ginger in your brew.
Use a plant-based milk: If lactose is an issue, switch to a plant-based alternative like almond or oat milk.
Watch the sugar: Reduce or eliminate added sugars, as high sugar intake can cause digestive distress.
Don't drink on an empty stomach: Have a small, plain snack with your tea to help buffer the effects of any tannins or caffeine on your stomach lining.

Chai vs. Herbal Alternatives for Upset Stomach


Feature	Traditional Chai (Black Tea Base)	Herbal Ginger Tea (Chai Spices, No Black Tea)
Caffeine	Moderate to High	None
Tannins	Present	Absent
Soothing Spices	Yes (Ginger, Cardamom)	Yes (Can be customized)
Potential for Irritation	Higher (due to caffeine, tannins, milk)	Lower
Nausea Relief	Good (from ginger)	Excellent (pure ginger)
Best for	General wellness, mild indigestion	Acute nausea, sensitive stomachs

Conclusion

So, can you drink chai during a stomach upset? The answer depends on your specific symptoms and the type of chai you consume. The ginger and other spices in chai have documented benefits for digestion, but the caffeine and tannins in black tea can be counterproductive for a sensitive or irritated stomach. By opting for a milder, caffeine-free version or choosing targeted herbal alternatives like pure ginger or chamomile tea, you can leverage the soothing power of these ingredients without the potential risks. Always listen to your body, and if symptoms persist, consult a healthcare professional. You can explore further information on herbal remedies for digestion on authoritative health sites like the National Center for Complementary and Integrative Health (NCCIH).

What to Do When a Stomach Upset Persists

If home remedies don't offer relief, or if you experience severe pain, fever, or other serious symptoms, it is crucial to seek medical advice. An upset stomach can be a symptom of a more serious underlying condition that requires professional diagnosis and treatment.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Frequently Asked Questions

Yes, the ginger content in chai is a well-known remedy for easing nausea associated with motion sickness, morning sickness, and chemotherapy.

It can be. If you have lactose intolerance, the milk can exacerbate stomach upset. In general, milk can be heavy on a sensitive stomach, so a gentler, milk-free alternative might be better.

It is not recommended. The caffeine and tannins in black tea can stimulate stomach acid production, which can irritate the stomach lining and worsen gastritis symptoms.

Herbal teas like pure ginger tea, chamomile tea, or fennel tea are excellent alternatives. They offer soothing benefits without the stimulating effects of caffeine and tannins.

This could be due to the caffeine and tannins in the black tea base, which can irritate a sensitive stomach. Strong brewing or drinking it on an empty stomach can increase this effect.

It depends on the cause. Peppermint can relieve bloating and gas, but it can also worsen acid reflux symptoms. Consider your specific issue before consuming.

To make a gentle chai, use a rooibos or other herbal tea as a base, add plenty of ginger and cinnamon, and use a small amount of plant-based milk instead of dairy.