Is Earl Grey Tea Hard on the Stomach? Navigating Tea's Digestive Impact

December 10, 2025 •

3 min read

According to research, many compounds in Earl Grey tea, such as tannins, can cause nausea or stomach upset in sensitive individuals. This means that while many find Earl Grey tea soothing, others may experience discomfort, making it crucial to understand the contributing factors.

Quick Summary

The impact of Earl Grey tea on the stomach varies among individuals due to components like tannins, caffeine, and bergamot oil. Brewing method, consumption on an empty stomach, and individual sensitivities are key factors influencing potential digestive issues.

Key Points

Tannins cause nausea: Tannins, found in the black tea base, can irritate the stomach lining and cause nausea, especially on an empty stomach.
Caffeine increases acid: The moderate caffeine content in Earl Grey can stimulate stomach acid production, leading to acid reflux or heartburn in some individuals.
Bergamot can be a factor: While usually beneficial, excessive bergamot oil consumption has, in rare cases, been linked to muscle cramps and other digestive issues.
Consumption timing matters: Drinking Earl Grey on an empty stomach significantly increases the risk of experiencing stomach irritation from tannins.
Modify your brew: Shorter steeping times or adding milk can help reduce the amount of tannins and acidity, making the tea gentler on the stomach.
Moderation is key: Most negative side effects occur with excessive consumption; limiting intake to a few cups a day is generally considered safe for most people.

Understanding the Digestive Impact of Earl Grey

Earl Grey tea, a classic blend of black tea and bergamot oil, has a complex relationship with the human digestive system. While many people enjoy it daily without issues, some individuals find that it can be hard on the stomach. The key to understanding this lies in its primary components: tannins, caffeine, and bergamot oil. Each of these elements can contribute to gastrointestinal discomfort, especially when consumed in large quantities or on an empty stomach. However, for many, the bergamot oil can actually aid digestion, showcasing the dual nature of this popular beverage.

Tannins: A Double-Edged Sword for Digestion

Tea contains tannins, naturally occurring plant compounds responsible for its bitter taste and astringent feel. In Earl Grey, these tannins are present in the black tea base. While tannins have potential health benefits, such as acting as antioxidants, they can also cause digestive issues in some people.

Nausea and stomach irritation: Consuming tea high in tannins on an empty stomach can trigger nausea and stomach irritation. This is because tannins can irritate the stomach lining, leading to a dry or unsettled feeling.
Reduced nutrient absorption: Tannins can bind with iron, particularly non-heme iron found in plant-based foods, and reduce its absorption. This is more of a concern for individuals with low iron levels or those on vegetarian diets.

Caffeine: The Gut Stimulant

As a black tea, Earl Grey contains a moderate amount of caffeine, typically ranging from 40 to 120 milligrams per cup, depending on brewing time. For some individuals, caffeine can be a digestive irritant.

Increased stomach acid: Caffeine can stimulate the production of stomach acid, potentially exacerbating symptoms like acid reflux or heartburn in susceptible individuals.
Faster intestinal motility: Caffeine is a known stimulant and can increase intestinal motility, which may lead to loose stools or diarrhea in sensitive people.

Bergamot Oil: The Flavor That Can Cause Cramps

Bergamot oil is the essential oil derived from the citrus fruit that gives Earl Grey its distinctive aroma and flavor. While bergamot oil has been associated with digestive benefits like easing bloating, excessive consumption has been linked to severe side effects.

Muscle cramps: A very high intake of bergamot oil, far exceeding typical daily consumption (one case study involved 17 cups a day), has been reported to cause muscle cramps by interfering with potassium absorption.
Individual sensitivity: In rare cases, some individuals may have a specific sensitivity to bergamot oil itself, causing digestive discomfort unrelated to caffeine or tannins.

How to Minimize Earl Grey's Digestive Impact

Fortunately, for those who experience stomach upset from Earl Grey, several adjustments can help mitigate the effects and allow for comfortable enjoyment.

Brewing time: Shortening the steeping time reduces the amount of tannins and caffeine released into the tea. A lighter brew is less likely to cause irritation.
Add milk or food: Adding milk can help by binding to the tannins and minimizing their potential to cause nausea. Drinking the tea with a meal rather than on an empty stomach also helps reduce stomach irritation.
Decaf or different blends: Opting for a decaffeinated Earl Grey eliminates the caffeine stimulant, which is often a major contributor to digestive issues. Exploring other tea varieties, like herbal teas, is also an option.

Earl Grey vs. Green Tea: Digestive Profile Comparison


Feature	Earl Grey Tea	Green Tea
Base Tea	Black tea	Green tea
Oxidation Level	Fully oxidized	Unoxidized (less acidic)
pH Level	Approximately 4.5-5.5 (mildly acidic)	Closer to neutral (less acidic)
Caffeine Content	Moderate (40-120 mg/cup)	Lower (10-45 mg/cup)
Tannin Levels	Higher due to oxidation	Lower due to less processing
Potential for Nausea	Higher if brewed strong or on empty stomach	Lower, though some sensitive people may still react
Recommended for Sensitive Stomachs?	Possible with precautions (less brewing, milk)	Generally safer choice due to lower acidity and caffeine

Conclusion: Finding the Right Balance

Ultimately, whether Earl Grey tea is hard on the stomach depends on individual sensitivity and consumption habits. While components like tannins and caffeine can trigger discomfort in some, especially on an empty stomach, others experience a soothing digestive effect from the bergamot oil. By adjusting brewing methods, moderating intake, and being mindful of how your body reacts, you can continue to enjoy Earl Grey while prioritizing digestive comfort.

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional if you experience persistent or severe digestive issues.

Frequently Asked Questions

Yes, drinking Earl Grey tea on an empty stomach can cause a stomach ache or nausea in some people. This is primarily due to the tannins in the black tea, which can irritate the stomach lining.

To make your Earl Grey tea less acidic, try reducing the steeping time, adding milk to your cup, or using a decaffeinated version. These methods can help neutralize acidity and reduce the concentration of tannins.

Earl Grey has a moderate amount of caffeine, typically ranging from 40 to 120 mg per cup, depending on the brew. This is less than a standard cup of coffee but more than many herbal teas.

For most people, bergamot oil is not harmful and may even aid digestion. However, in extremely high quantities, bergamot has been linked to side effects like muscle cramps, though this is rare with normal consumption.

Yes, for individuals sensitive to caffeine, Earl Grey tea can potentially cause or worsen acid reflux. The caffeine can relax the lower esophageal sphincter, allowing stomach acid to move up into the esophagus.

It depends on the individual. The bergamot oil in Earl Grey may have properties that soothe an upset stomach and reduce bloating for some. For others, the tannins and caffeine can cause irritation.

If you have a sensitive stomach, you could try herbal teas like chamomile or peppermint. Alternatively, opt for a decaffeinated Earl Grey or consider a tea with a lower tannin count, such as green or white tea.