Is It Okay to Have Tea on an Empty Stomach? Experts Explain the Risks and Best Practices

November 16, 2025 •

4 min read

For many, starting the day with a hot cup of tea on an empty stomach is a comforting routine, but this common habit may trigger unwanted side effects. The effects of drinking tea on an empty stomach can range from minor stomach discomfort to nutrient malabsorption, depending on the type of tea and your body's sensitivity.

Quick Summary

Drinking certain types of tea on an empty stomach can trigger stomach acid production, irritation, nausea, and disrupt nutrient absorption due to caffeine and tannins. Herbal teas are often gentler, but it is wise to drink any tea after having a small snack to buffer its effects.

Key Points

Acidity Alert: Traditional teas like black and green can increase stomach acid, potentially causing heartburn, bloating, and nausea on an empty stomach.
Nutrient Blocker: Tannins in tea can inhibit the absorption of iron, making it best to drink caffeinated tea between meals, not with them.
Herbal is Safer: Herbal teas such as chamomile and ginger are caffeine-free and generally gentler on the stomach, making them a better choice for an empty stomach.
Manage the Jitters: Drinking caffeinated tea without food can lead to faster caffeine absorption and a more pronounced energy spike, which may cause anxiety or jitters for sensitive individuals.
Hydrate First: Starting your morning with a glass of plain water rehydrates your body and helps prepare your digestive system before introducing tea.
Pair with Food: A small snack, like a banana or some toast, can help buffer the effects of tea and make your morning ritual more comfortable.

The Potential Downsides of Empty-Stomach Tea

Drinking tea right after waking up can create a perfect storm for your digestive system. Your stomach is already quite acidic after fasting all night, and introducing compounds like caffeine and tannins can exacerbate this sensitive state.

Acidity and Digestive Irritation

Caffeine and tannins found in traditional teas like black and green varieties stimulate stomach acid production. On an empty stomach, this can lead to:

Heartburn
Bloating
Nausea and stomach pain
Exacerbated symptoms for those with existing conditions like gastritis or ulcers.

Nutrient Absorption Interference

The tannins in tea can bind to non-heme iron (from plant-based foods) in the digestive tract, rendering it unavailable for absorption. While not a major issue for most people, this is a particular concern for those with iron deficiency or who follow a vegan or vegetarian diet. To minimize this effect, health experts recommend waiting at least an hour between drinking tea and eating an iron-rich meal.

Caffeine Sensitivity and Cortisol Levels

For those sensitive to caffeine, drinking it on an empty stomach can lead to heightened feelings of anxiety, jitters, and a rapid heart rate. The body absorbs caffeine faster when there is no food to slow it down. Tea's caffeine content can also interfere with your natural morning cortisol rhythm, potentially causing energy crashes later in the day.

Not All Teas Are Created Equal

The potential side effects of drinking tea on an empty stomach vary significantly by tea type. The level of caffeine and tannins plays a crucial role in how your body reacts.

Traditional Caffeinated Teas (Black and Green)

These teas contain higher levels of caffeine and tannins and are most likely to cause digestive issues on an empty stomach. While they offer benefits like improved focus and antioxidants, the timing of their consumption is important. It is generally recommended to consume them after a light breakfast or a small snack.

Herbal Teas (Tisanes)

Herbal teas are not true teas, as they are not derived from the Camellia sinensis plant, and are naturally caffeine-free. This makes them a gentler alternative for the morning.

Some stomach-friendly herbal options include:

Chamomile tea: Known for its soothing and calming properties, it can help relax digestive muscles.
Ginger tea: A powerful anti-inflammatory that helps with nausea and indigestion.
Peppermint tea: Can relieve bloating and gas, but may worsen acid reflux for some.
Rooibos tea: A naturally caffeine-free tea rich in antioxidants.

Best Practices for a Healthier Tea Ritual

To enjoy your daily cup without discomfort, consider these adjustments to your routine:

Start with Water: Hydrate your body with a glass of plain water first thing in the morning. This rehydrates you after a night's sleep and helps balance your body's pH before you introduce any beverage.
Pair with a Snack: Consuming tea with a light snack, like a banana, toast, or a handful of nuts, can help buffer stomach acid and slow caffeine absorption.
Wait a While: If you prefer your tea straight, wait at least 1-2 hours after waking up, and ideally after eating breakfast.
Switch to Herbal: If you are particularly sensitive to caffeine or prone to digestive upset, a gentle herbal tea may be the best choice for your morning routine.
Add Milk: Adding milk to caffeinated tea can help reduce its acidity and bind to some tannins, making it gentler on the stomach for some individuals.

Caffeinated vs. Herbal Tea on an Empty Stomach: A Quick Guide


Aspect	Caffeinated Tea (Black/Green)	Herbal Tea (Chamomile/Ginger)
Acidity Risk	High due to caffeine and tannins. Can cause heartburn.	Low, generally gentle on the stomach.
Nausea Risk	Moderate to High, especially with strong brews.	Low to Moderate; some types might affect individuals differently.
Caffeine Jitters	High likelihood, rapid absorption without food.	Zero caffeine, no jitters or crash.
Iron Absorption	Inhibits absorption due to tannins.	No impact on iron absorption.
Best Timing	After a meal or light snack.	Can often be consumed on an empty stomach.

Conclusion: Listen to Your Body

Ultimately, whether it's okay to have tea on an empty stomach comes down to individual sensitivity. For many, a morning cup of black or green tea poses no problem, but for a significant number of people, the risks of acidity, nausea, and caffeine-induced jitters are real. Making a simple switch, like having a small snack beforehand or opting for a gentle herbal infusion, can transform your morning ritual into a healthier, more pleasant experience. Pay attention to how your body responds and adjust your habits accordingly. The goal is to enjoy your tea mindfully and ensure it works with your body, not against it.

For more information on the effects of excessive tea consumption and general health, you can read more at Healthline.

Frequently Asked Questions

Tea, particularly black and green tea, contains tannins and caffeine that stimulate the production of stomach acid. On an empty stomach, this excess acid can irritate the stomach lining and cause symptoms like heartburn and indigestion.

Caffeine-free herbal teas (tisanes) are generally a safer option for an empty stomach. Good choices include chamomile, ginger, and rooibos tea, as they are gentle on the digestive system.

Yes, adding milk to your tea can help. The proteins in milk bind with the tannins, which can help buffer the acidity and make the beverage gentler on the stomach for some people.

It is best to wait at least 1-2 hours after waking up, and ideally after eating breakfast, to allow your digestive system to activate gently. This is especially important for caffeinated teas.

Yes. Tannins in tea can inhibit the absorption of non-heme iron from plant-based foods. Individuals with iron deficiency, vegetarians, and vegans should be mindful of this, and drink tea between meals.

Having a light snack before or with your tea can prevent discomfort. Options include a banana, a slice of toast, some crackers, or a handful of nuts. These help to line your stomach.

Both green and black teas contain tannins and caffeine that can irritate the stomach. The effects depend on brewing strength and individual sensitivity. Black tea often has higher caffeine, while green tea can cause nausea in some sensitive people.