How to Stop Feeling Sick After Drinking Green Tea

November 12, 2025 •

3 min read

According to research, the tannins in green tea can cause an upset stomach and nausea, especially when consumed on an empty stomach. Fortunately, there are several simple and effective ways to combat and prevent feeling sick after drinking green tea, allowing you to enjoy its many health benefits without discomfort.

Quick Summary

Several factors, including tannins, caffeine, and drinking on an empty stomach, can cause nausea after consuming green tea. Strategies like consuming it with food, modifying brewing time and temperature, and choosing low-tannin varieties can prevent this discomfort. For immediate relief, bland foods or ginger can be helpful.

Key Points

Consume with Food: Drinking green tea on an empty stomach increases the likelihood of nausea due to tannins and caffeine irritating the stomach lining. Always pair it with a meal or snack.
Control Brewing Variables: Prevent over-extraction of bitter tannins and excess caffeine by using cooler water (160-180°F) and shorter steeping times (1-2 minutes).
Choose Low-Tannin Teas: If you have a sensitive stomach, opt for green tea varieties with lower tannin and caffeine content, such as bancha or hojicha.
Seek Immediate Relief: For immediate nausea relief, eat bland foods like crackers or try a soothing remedy like ginger tea.
Moderate Your Intake: Pay attention to your body's tolerance. For most people, 2-3 cups per day is a safe range, but those with high sensitivity may need to consume less.
Consider Decaffeinated Options: If caffeine sensitivity is the primary cause of your discomfort, switching to a decaffeinated green tea or a caffeine-free herbal tea can help.

Why Green Tea Can Make You Feel Sick

While green tea is celebrated for its health-boosting antioxidants, its natural compounds can sometimes upset the stomach. The primary culprits are tannins and caffeine.

The Role of Tannins and Caffeine

Tannins are natural plant compounds responsible for the astringent, sometimes bitter taste in tea. When consumed on an empty stomach, these tannins can irritate the stomach lining, increasing stomach acid and leading to nausea, indigestion, or stomach pain. Caffeine, another component of green tea, also stimulates the digestive tract and can contribute to feelings of jitters or nausea, especially in sensitive individuals.

Brewing Method Matters

The way you brew your tea significantly impacts the concentration of these compounds. Over-steeping green tea, for instance, extracts more tannins and caffeine, resulting in a stronger, more bitter brew that is more likely to cause stomach upset. Similarly, using water that is too hot can release these compounds more rapidly.

How to Prevent Feeling Sick Before You Brew

Prevention is the most effective strategy. By making small changes to your tea-drinking habits, you can significantly reduce the risk of feeling unwell.

Always drink with food: The simplest and most effective solution is to avoid drinking green tea on an empty stomach. Consuming it with a meal or a light snack provides a buffer in your stomach, preventing tannins from irritating the lining. Foods like crackers, toast, or rice can be particularly soothing.
Choose the right tea: Not all green teas are created equal. Lighter, high-quality green teas tend to have lower tannin levels than lower-quality varieties. Japanese green teas like bancha or hojicha naturally contain less caffeine. Decaffeinated green tea is also an excellent option for those particularly sensitive to caffeine.
Master the brewing technique: Pay close attention to your brewing time and temperature. Avoid using boiling water; instead, aim for a temperature between 160-180°F (70-80°C). Steep for no more than 1-2 minutes to prevent over-extraction of tannins. A shorter steeping time results in a smoother, less bitter cup.
Start slowly: If you are new to green tea, introduce it to your diet gradually. Begin with a smaller, weaker cup and observe how your body reacts before increasing the amount.

Strategies for Immediate Relief

If you have already consumed green tea and are feeling nauseous, certain remedies can help alleviate the discomfort quickly.

Eat something bland: Consuming bland starches like bread, crackers, or a banana can help absorb the tannins and settle your stomach.
Try ginger: Ginger is a well-known natural remedy for nausea. Sipping on ginger tea or chewing on a small piece of ginger can provide fast relief.
Dilute with water or milk: Adding a splash of milk can bind with the tannins, neutralizing their effect. If milk isn't an option, simply drinking more water can help dilute the concentration of tea in your stomach.
Practice deep breathing: The caffeine in green tea can sometimes cause a racing heart or anxiety. Slow, deep breathing can help calm your nervous system and ease the feeling of uneasiness.

Comparison of Green Tea Varieties to Reduce Side Effects

To help you choose a green tea that's gentler on your stomach, here is a comparison of different popular varieties.


Feature	Sencha	Bancha	Hojicha	Matcha
Tannin Level	Moderate	Low	Very Low	High (consumed whole)
Caffeine Level	Moderate	Low	Very Low	High (powdered leaf)
Ideal Brewing Temp	160-175°F	160-175°F	180-200°F	175°F
Primary Flavor	Grassy, vegetal	Earthy, savory	Nutty, roasted	Rich, umami
Likelihood of Nausea	Moderate	Low	Very Low	High (if sensitive or on empty stomach)
Best for Sensitive Stomachs	No	Yes	Yes	No

Conclusion

While green tea offers numerous health benefits, it can sometimes cause digestive discomfort due to its tannin and caffeine content. By understanding the causes of nausea and adjusting your habits—such as always drinking it with food, controlling your brewing process, and opting for low-tannin varieties—you can enjoy this healthy beverage without the unpleasant side effects. For those who experience persistent symptoms, considering alternatives like herbal teas or seeking medical advice may be the best course of action. Ultimately, listening to your body and making informed choices will ensure a more enjoyable green tea experience.

For more information on the compounds in green tea and their effects, you can visit the NCBI database.

Frequently Asked Questions

Green tea can make you feel nauseous due to its tannin and caffeine content. These compounds can irritate the stomach lining and increase stomach acid, especially when consumed on an empty stomach.

To prevent nausea, you should consume green tea with a snack or meal. Bland foods like crackers, toast, or a banana are effective at buffering the stomach lining from tannins.

Yes, steeping green tea for a shorter duration (1-2 minutes) at a lower temperature (160-180°F) reduces the extraction of tannins and caffeine, resulting in a milder brew that is less likely to cause an upset stomach.

Yes, adding a splash of milk or a squeeze of lemon can help. Milk proteins can bind to the tannins, neutralizing their astringency, while lemon can alter the tea's pH.

Japanese green teas such as bancha and hojicha are generally gentler on the stomach because they contain less caffeine and tannins. Choosing high-quality or decaffeinated green tea can also reduce the chances of discomfort.

If you consistently experience nausea, consider switching to herbal teas, which are naturally caffeine-free and often less acidic. Popular soothing options include ginger, chamomile, and peppermint tea.

For most people, drinking green tea on an empty stomach is not recommended, as the concentrated tannins and caffeine are most likely to cause stomach irritation. However, individual tolerance varies, so it depends on your sensitivity.