Does Milk Tea Cause Gas and Bloating? Explaining the Digestive Link

November 13, 2025 •

4 min read

According to a study published in the Journal of Clinical Gastroenterology (2021), lactose intolerance is a common reason for digestive issues, and for some, it might explain why they experience discomfort. So, does milk tea cause gas and bloating? For many, the answer is yes, with the combination of dairy, caffeine, and other factors being the primary culprits.

Quick Summary

Milk tea can trigger gas and bloating due to its ingredients, specifically dairy for those with lactose intolerance, caffeine for its diuretic effects, and tannins that affect digestion. Added sugars and drinking it on an empty stomach can also exacerbate symptoms.

Key Points

Lactose Intolerance: Many people lack the enzyme lactase to properly digest milk sugar, causing gas and bloating after drinking milk tea.
Caffeine Effects: The caffeine in tea can increase stomach acid, leading to irritation and bloating, especially on an empty stomach.
Tannin Sensitivity: Tannins in tea can bind to digestive proteins, slowing digestion and causing discomfort for some individuals.
Sugar Overload: Excess added sugars and artificial sweeteners, particularly in bubble tea, are fermented by gut bacteria, producing gas and bloating.
Consumption Timing: Drinking milk tea on an empty stomach can trigger acidity and gastric issues, which can be mitigated by consuming it after a meal.
Alternative Options: Using lactose-free milk or plant-based alternatives can prevent bloating caused by dairy.
Herbal Teas: Switching to herbal teas like peppermint or ginger, which are naturally caffeine and tannin-free, can aid digestion.

Understanding the Culprits Behind Milk Tea Bloating

For many, a cup of milk tea is a comforting daily ritual. However, for a significant number of people, this ritual can be followed by uncomfortable digestive symptoms like gas and bloating. While the combination of ingredients might seem harmless, several components work in tandem to cause discomfort, especially for sensitive individuals.

Lactose Intolerance: The Primary Dairy Problem

Lactose intolerance is arguably the most common reason for experiencing gas and bloating after consuming milk tea. This condition occurs when your body lacks sufficient lactase, the enzyme needed to break down lactose, the sugar found in milk. When undigested lactose reaches the large intestine, gut bacteria ferment it, producing excess gas that leads to bloating, cramping, and discomfort. Approximately 95% of the global population experiences a natural decline in lactase production after early childhood, making lactose intolerance a widespread issue.

To determine if lactose is your issue, consider these alternatives:

Switch to plant-based milk: Try oat, almond, or soy milk in your tea.
Use lactose-free milk: Many supermarkets offer lactose-free dairy options.
Take a lactase enzyme supplement: These can be taken before drinking milk tea to help digest the lactose.

The Impact of Caffeine and Tannins

Beyond dairy, the tea itself contains compounds that can irritate the digestive system. Both caffeine and tannins play a significant role in triggering gastric issues.

Caffeine: A natural stimulant, caffeine can increase the production of stomach acid. While this can aid digestion in moderate amounts, excessive caffeine can irritate the stomach lining, leading to bloating and acidity. High caffeine intake also acts as a diuretic, potentially causing dehydration and constipation, which are linked to bloating.
Tannins: These polyphenolic compounds are responsible for the astringent, slightly bitter taste of tea. However, tannins can also interfere with digestion by binding to digestive enzymes and proteins, which may slow down the digestive process and cause stomach irritation, contributing to gas and bloating.

The Role of Added Sugars and Timing

Many popular milk teas, including bubble tea, are loaded with added sugars or artificial sweeteners, which can also trigger bloating.

Added Sugars: Fermentable sugars provide food for gut bacteria, leading to the production of gas. This is especially true for sugary bubble teas, which contain large quantities of sugar alongside other ingredients.
Artificial Sweeteners: Sugar alcohols like sorbitol are notorious for causing digestive distress, including bloating and gas.
Consumption on an Empty Stomach: Drinking milk tea on an empty stomach can stimulate excess acid production, leading to acidity, heartburn, and bloating in sensitive individuals. It is generally recommended to consume milk tea after a meal to buffer its effects on the stomach.

Comparison Table: Why You Bloat From Milk Tea


Cause	Symptom Trigger	Mechanism	Mitigation Strategy
Lactose	Gas & bloating, cramping	Undigested milk sugar is fermented by gut bacteria.	Use lactose-free or plant-based milk; consume lactase enzymes.
Caffeine	Bloating, acidity, dehydration	Increases stomach acid, acts as a diuretic, causes constipation.	Reduce intake; choose decaffeinated tea; stay hydrated with water.
Tannins	Stomach irritation, slow digestion	Binds with proteins and enzymes, affecting absorption and motility.	Don't steep tea for too long; drink tea after a meal.
Added Sugar	Gas & bloating	Gut bacteria ferment excess sugar, producing gas.	Reduce sugar content; use natural, low-GI sweeteners like honey.
Consumption Timing	Acidity, heartburn	Drinking on an empty stomach stimulates excess stomach acid.	Consume tea after a meal, not on an empty stomach.

How to Enjoy Milk Tea Without Bloating

If you find yourself affected by these issues, there are several adjustments you can make to your milk tea routine to minimize the risk of gas and bloating:

Reduce your daily intake. Excessive consumption is a primary cause of digestive issues. Limit yourself to 1-2 cups per day to see if symptoms improve.
Experiment with milk alternatives. As mentioned, switching from dairy milk to a lactose-free or plant-based option is one of the most effective solutions for addressing lactose intolerance.
Choose decaffeinated tea. If caffeine sensitivity is your issue, opt for decaf black tea to still enjoy the flavor without the stimulant effects.
Try herbal teas instead. Herbal teas like peppermint, ginger, or chamomile are naturally caffeine-free and are known for their soothing digestive properties.
Be mindful of added sweeteners. Cut back on sugar or choose a natural alternative like stevia.
Avoid drinking milk tea on an empty stomach. Consume your tea with or after a meal to help dilute its impact on digestion.

Conclusion: Finding the Right Balance for Your Gut

So, does milk tea cause gas and bloating? The answer is that it can, depending on individual sensitivity and the specific ingredients. Factors like lactose intolerance, caffeine and tannin content, and added sugars all play a significant role. The key is to listen to your body and identify which component is the trigger for your digestive discomfort. By experimenting with milk alternatives, moderating your intake, and being mindful of ingredients, you can continue to enjoy your favorite beverage without the unpleasant side effects. Remember that a balanced approach to your diet and hydration is crucial for good gut health. For further reading on digestive health, you can check out resources from reputable health organizations like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

Milk tea can cause stomach discomfort due to several factors. Lactose intolerance is a major culprit, as many people cannot properly digest the lactose in milk, leading to cramping and pain. Additionally, the caffeine and tannins in tea can irritate the stomach lining and increase acid production.

To prevent gas and bloating, try switching to a plant-based milk alternative like almond or oat milk, as many people are lactose intolerant. You can also reduce your sugar intake, opt for decaffeinated tea, and avoid drinking it on an empty stomach.

No, not all milk teas cause digestive issues. It depends on your individual sensitivity to ingredients like lactose, caffeine, and sugar. Moderate consumption of milk tea with less sugar and dairy may be well-tolerated by many people.

Yes, bubble tea can cause bloating for similar reasons as regular milk tea, but often with more intensity. It contains milk, high amounts of sugar, and sometimes artificial sweeteners, all of which contribute to gas and bloating.

If you are lactose intolerant, you should avoid traditional milk tea. However, you can enjoy milk tea made with lactose-free milk or a plant-based alternative like oat, almond, or soy milk to prevent digestive discomfort.

Drinking tea on an empty stomach can increase the production of stomach acid, leading to a rise in acidity. When this is combined with the effects of milk, caffeine, and tannins, it can lead to heartburn and bloating.

While often related, gas is the byproduct of bacterial fermentation in the gut, which can be caused by undigested lactose or sugar. Bloating is the feeling of abdominal fullness or swelling that is often, but not always, caused by excess gas.