Does Cinnamon Tea Break a Fast? A Comprehensive Guide

October 11, 2025 •

4 min read

For intermittent fasting practitioners, the question of what can be consumed during fasting windows is crucial, and the rules are often debated. So, does cinnamon tea break a fast? The short answer is typically no, but it depends on the specifics of your fasting goals and any additives you use.

Quick Summary

Unsweetened cinnamon tea, in moderation, is unlikely to break a fast due to its minimal caloric content. This beverage can aid in managing cravings and offers potential metabolic benefits, provided no caloric ingredients like honey or sugar are added.

Key Points

Plain is safe: Unsweetened cinnamon tea contains negligible calories and typically will not break a fast.
Additives are risky: Sugar, honey, milk, or other caloric sweeteners will break your fast by triggering an insulin response.
Check your goals: A "clean fast" may have stricter rules than intermittent fasting; very small amounts of calories could be a concern for processes like autophagy.
Enjoy the benefits: Cinnamon can help regulate blood sugar, improve insulin sensitivity, and suppress appetite during fasting.
Moderation is key: To be safe, limit your intake to a modest amount, like one teaspoon of cinnamon, and opt for Ceylon cinnamon for long-term use.
Listen to your body: Some people may experience stomach discomfort from cinnamon on an empty stomach, so pay attention to how you feel.

The world of intermittent fasting offers a range of approaches, from the highly restrictive "clean fast" to the more lenient "dirty fast". Navigating what's acceptable to consume during a fasting window can be confusing, and herbal teas are a common point of discussion. For most, plain cinnamon tea poses no risk to their fasting state, but the devil is in the details, particularly concerning additives.

The Caloric Breakdown of Cinnamon and Tea

The reason unsweetened cinnamon tea is generally safe for fasting is its negligible calorie count. A single teaspoon of ground cinnamon contains only about 6.4 calories. When brewed into a tea with plain hot water, the caloric impact is minimal to non-existent, depending on how much is used. The commonly cited calorie threshold for breaking a fast is around 50 calories, a figure that is widely circulated but not universally agreed upon. With just a teaspoon of cinnamon, you are well below this unofficial limit. The liquid base of herbal tea or plain hot water is naturally calorie-free.

The Impact of Additives on Your Fast

The true risk of breaking a fast with cinnamon tea comes from what you add to it. Any caloric sweeteners or dairy products will trigger an insulin response and negate the benefits of your fast. This includes:

Honey or maple syrup
Sugar, both white and brown
Milk or cream, including dairy and most plant-based versions like almond milk
Sweetened creamers or flavored syrups

While some non-nutritive sweeteners may not contain calories, their effect on insulin levels is still debated and can vary by individual. For a clean fast, sticking to pure, unsweetened cinnamon tea is the safest bet.

Potential Benefits of Cinnamon During Fasting

Beyond simply not breaking your fast, cinnamon can offer several advantages during your fasting window, especially for those who struggle with cravings.

Blood Sugar and Insulin Regulation

Cinnamon has been shown in some studies to help regulate blood sugar levels and improve insulin sensitivity. This can be particularly helpful during a fast by keeping blood sugar stable and preventing energy crashes that can lead to cravings. While it's not a magic bullet for diabetes, regular intake has shown promising effects.

Appetite Suppression

The naturally sweet taste and aroma of cinnamon can help curb hunger pangs and reduce cravings for sugary foods. Sipping on a warm cup of cinnamon tea can make the fasting period feel more manageable and enjoyable.

Antioxidant and Anti-inflammatory Properties

Cinnamon is rich in polyphenols and other antioxidants that have anti-inflammatory effects. These properties can help reduce oxidative stress and inflammation in the body, supporting overall health during your fast.

Comparison: Plain vs. Sweetened Cinnamon Tea


Feature	Plain Cinnamon Tea	Sweetened Cinnamon Tea
Calories	Negligible (approx. 0-7 kcal)	Significant (varies, but can be 80+ kcal)
Fasting Status	Generally does not break a fast	Will break a fast
Insulin Response	Minimal to none	Triggers an insulin response
Autophagy	Unlikely to inhibit	Likely to inhibit
Benefits	Appetite control, antioxidants, blood sugar support	No fasting benefits, potential sugar crash

Cinnamon and Different Fasting Goals

Your specific fasting goals should dictate your approach. Most practitioners of standard intermittent fasting (like 16:8) will find that a small amount of cinnamon tea causes no issues. However, if your goal is strict autophagy—the cellular clean-up process initiated during fasting—you may need to be more cautious. Some fasting purists argue that any caloric intake, no matter how small, can interrupt the deepest levels of cellular repair. In these cases, opting for only plain water is the safest route.

The Right Amount and Type of Cinnamon

Moderation is key. Health professionals suggest limiting your intake to around one to 1.5 teaspoons of cinnamon per day to stay in a fasted state. It is also important to consider the type of cinnamon. Cassia cinnamon, the most common type, contains a compound called coumarin, which can be harmful to the liver in high doses. Ceylon cinnamon, often referred to as "true cinnamon," has much lower levels of coumarin and is a safer choice for regular consumption.

How to Enjoy Cinnamon Tea While Fasting

Here are some tips for incorporating cinnamon tea into your fasting routine:

Brew it simply: Add a cinnamon stick or a half-teaspoon of ground cinnamon to hot water and steep for 5-10 minutes.
Pair with coffee: Add a pinch of cinnamon to your black coffee for extra flavor without breaking your fast.
Watch for sensitivity: Some individuals may experience stomach upset when consuming cinnamon on an empty stomach. If this occurs, it's best to wait for your eating window.

Conclusion

For the average person practicing intermittent fasting, plain cinnamon tea in moderation will not break a fast. Its minimal calorie content and potential metabolic benefits make it a great option to combat cravings and support overall health during fasting windows. However, the addition of any caloric sweeteners or milks will absolutely break your fast. Those with very strict fasting goals, such as maximizing autophagy, should be aware that even minimal calories can have an effect. By understanding your specific goals and exercising a little caution with your ingredients, you can confidently enjoy cinnamon tea as part of your fasting regimen. For more information, you can read up on the science of intermittent fasting and metabolic health.

Frequently Asked Questions

While there's no official rule, a commonly cited guideline suggests that consuming fewer than 50 calories will not significantly impact your fasted state. However, some practitioners of "clean fasting" aim for zero calories.

Yes, adding a small amount of lemon juice to your cinnamon tea is generally acceptable during a fast. It is very low in calories and should not trigger an insulin response.

Cassia cinnamon is the most common type and contains higher levels of coumarin, which can be harmful in large doses. Ceylon cinnamon has very low coumarin levels and is often recommended for regular, long-term use.

Cinnamon tea can indirectly support weight loss by helping to stabilize blood sugar, improve insulin sensitivity, and suppress appetite, which can make fasting easier. However, it is not a weight loss solution on its own.

For a strict autophagy fast, most purists recommend sticking to only water. While plain cinnamon tea is very low in calories, any caloric intake could theoretically interrupt the cellular repair process that is the goal of a deep fast.

If you experience any gastrointestinal upset, like stomach aches or nausea, after drinking cinnamon tea on an empty stomach, it's best to stop. Some individuals are more sensitive and should wait until their eating window to consume it.

The effect of zero-calorie sweeteners on insulin response is still under debate. To be completely certain you are maintaining a fasted state, especially if you're pursuing a "clean fast," it is best to avoid them and stick to plain, unsweetened tea.