What Happens if I Drink Tea While Fasting?

December 4, 2025 •

4 min read

According to a 2019 Healthline article, plain brewed tea contains virtually no calories, making it a safe choice for most fasting protocols. When considering what happens if I drink tea while fasting, the key distinction lies in whether the tea is consumed plain or with caloric additives.

Quick Summary

Pure, unsweetened tea is generally safe and even beneficial to consume during fasting periods like intermittent fasting, as it provides hydration and antioxidants without breaking the fast. However, adding sweeteners, milk, or other caloric ingredients will trigger an insulin response and negate the benefits of fasting. Choosing the right plain teas can help curb appetite and boost metabolism.

Key Points

Plain Tea is Permissible: Drinking unsweetened, plain tea will not break a health-focused fast because it contains a negligible amount of calories.
Avoid Additives: Sugar, honey, milk, cream, and sweetened pre-packaged teas contain calories that will break your fast by triggering an insulin response.
Enhances Fasting Benefits: Certain teas, like green tea, can amplify fasting benefits such as appetite suppression, fat burning, and cellular repair (autophagy).
Provides Hydration: Tea is an excellent way to stay hydrated during a fast, especially if you find plain water unappealing.
Match Tea to Your Needs: Choose caffeinated teas like green or black tea for an energy boost during the day, and caffeine-free herbal teas like chamomile or peppermint for relaxation and better sleep at night.
Consider the 'Clean' Fast: Some advanced fasting practitioners prefer to avoid even zero-calorie sweeteners, as the taste may still affect a clean fast via neurological pathways.

Plain Tea vs. Caloric Additives: The Deciding Factor

For those engaging in health-focused fasting, such as intermittent fasting, the primary rule is to avoid any substance that triggers an insulin response or contains a significant number of calories. Plain, unsweetened tea is nearly calorie-free, with a standard cup of black tea containing only about 2 calories, which is an insignificant amount. This allows the body to remain in a fasted state, continuing processes like fat-burning and cellular repair (autophagy).

Conversely, adding ingredients like sugar, honey, milk, or cream to your tea will introduce calories and carbohydrates, causing a metabolic shift and effectively breaking your fast. Even some zero-calorie sweeteners are a point of debate, as the sweet taste alone could trigger a neurological response in some individuals, potentially affecting fasting benefits. Therefore, for a 'clean fast,' it's best to stick to tea in its simplest form.

How Different Teas Affect Your Fast

Choosing the right type of plain tea can offer various health benefits during a fast, beyond just hydration. The effects depend on the specific tea's properties, from its antioxidant content to its caffeine levels.

Black Tea:

Higher in caffeine than green tea, providing a good energy boost.
May suppress appetite and aid gut health.
Best for morning hours to avoid disrupting sleep.

Green Tea:

Rich in catechins like EGCG, which can enhance fat oxidation and support metabolism.
Contains L-theanine, which works with caffeine to provide sustained energy and focus without jitters.
A very popular choice for intermittent fasting due to its metabolic benefits.

Herbal Tea:

Generally caffeine-free, making it ideal for evening consumption during a fast.
Peppermint and ginger teas can soothe an upset stomach, which some people experience on an empty stomach.
Chamomile and lavender teas have calming properties, which can aid relaxation and sleep.

The Health Benefits of Drinking Tea While Fasting

Incorporating unsweetened tea into your fasting routine can amplify its positive effects on the body. It goes beyond merely avoiding a fast-breaking substance and actively contributes to your overall well-being.

Hydration: Many people struggle with consuming enough plain water during a fast. Tea offers a flavorful, calorie-free alternative that helps maintain proper fluid balance.
Appetite Suppression: Drinking a warm beverage can help curb hunger pangs and reduce cravings, making it easier to stick to your fasting schedule.
Enhanced Autophagy: Certain teas, especially green tea, are rich in antioxidants that support the cellular repair process of autophagy, a key benefit of fasting.
Improved Brain Function: The combination of caffeine and L-theanine found in some teas can boost mental clarity, focus, and mood.

Comparative Table: Fasting-Friendly Teas


Tea Type	Caffeine Level	Key Benefit for Fasting
Green Tea	Moderate	Boosts fat oxidation and metabolism
Black Tea	High	Provides energy and suppresses appetite
Herbal Tea	Zero	Soothes stomach and aids relaxation
White Tea	Low	Rich in antioxidants for cellular repair
Oolong Tea	Moderate	Supports fat mobilization

What to Avoid: Fast-Breaking Tea Additives

To ensure your fast remains intact, be vigilant about the following additions:

Sugar and Honey: These caloric sweeteners are an immediate fast-breaker due to their impact on blood sugar and insulin.
Milk and Cream: Even small amounts of dairy add calories and can stimulate an insulin response, negating your fasting efforts.
Bottled and Canned Teas: These are often pre-sweetened with high amounts of sugar and contain far too many calories for a fasting window.
Sweetened Chai and Lattes: These popular drinks are made with milk and sugar and are definitely not fasting-friendly.
Artificial Sweeteners (Controversial): While zero-calorie, some health practitioners advise against them for a 'clean' fast, as the sweet taste can still trigger cravings or a minimal insulin spike.

Potential Risks and Considerations

While generally safe, there are some precautions to consider. The caffeine in black or green tea can cause stomach irritation or discomfort in some individuals when consumed on an empty stomach. It can also contribute to dehydration, so it's important to drink plenty of water alongside your tea. It is also wise to limit caffeine intake to a few cups a day to avoid issues like anxiety, jitters, or insomnia. If you have a caffeine sensitivity or a pre-existing heart condition, opt for herbal, caffeine-free teas. For religious or specific medical fasts, all liquids besides water may be prohibited, so it's essential to understand the rules of your specific practice. Always consult with a healthcare professional before beginning any new fasting regimen.

Conclusion

For most forms of intermittent or health-focused fasting, drinking plain, unsweetened tea is not only safe but also offers multiple benefits. By choosing plain green, black, white, oolong, or herbal teas, you can stay hydrated, curb hunger, and potentially enhance the metabolic and antioxidant effects of your fast without breaking it. The key is to avoid all caloric additives, including sugar, honey, and milk, which will break the fasted state. By following these simple guidelines, you can comfortably incorporate tea into your fasting journey and potentially improve your results.

Frequently Asked Questions

No, adding milk or cream to your tea will break your fast. Milk contains calories and will stimulate an insulin response, which is the primary metabolic shift that fasting is meant to avoid.

No, plain green tea will not break a fast. In fact, it is one of the most recommended teas for fasting due to its high antioxidant content and catechins that support fat-burning and metabolism.

Yes, unsweetened herbal teas are generally okay during a fast. They are typically calorie-free and caffeine-free, making them a great option for hydration and relaxation.

Adding a small amount of lemon juice or ginger to your plain tea will not break your fast. Both are very low in calories and can provide additional health benefits, such as digestive support.

It is best to consume caffeinated teas in moderation, typically limiting intake to 1–3 cups daily to avoid side effects like anxiety or insomnia. Caffeine-free herbal teas can generally be consumed more freely.

This is a debated topic. While most zero-calorie sweeteners won't add calories, some practitioners avoid them for a 'clean' fast, as the sweet taste could potentially trigger a minimal insulin response or increase cravings in some sensitive individuals.

Yes, drinking tea, particularly black and herbal varieties, can help to suppress appetite and curb hunger pangs, making the fasting window more manageable.