What is the Best Tea to Drink During Fasting?

November 24, 2025 •

3 min read

According to research, plain, unsweetened teas are perfectly acceptable during a fasting window, containing negligible calories that will not disrupt the process. This makes answering the question, "What is the best tea to drink during fasting?" a matter of finding the right blend for your personal health goals.

Quick Summary

Drinking plain, unsweetened green, black, or herbal teas is safe for fasting. They offer hydration, curb appetite, and support metabolism without breaking the fasting state, as long as no additives are used.

Key Points

Plain and Unsweetened: To maintain a fasted state, always drink tea without adding sugar, milk, honey, or other caloric sweeteners.
Green Tea Boosts Metabolism: With its high antioxidant content (EGCG), green tea is excellent for boosting fat oxidation and curbing hunger.
Black Tea for Focused Energy: Black tea provides caffeine and L-theanine, which combine to offer sustained energy and improved focus.
Herbal Teas Offer Diverse Benefits: Options like chamomile, ginger, and peppermint can promote relaxation, soothe digestion, and suppress appetite without caffeine.
Stay Hydrated: Tea is a great supplement to water, which remains the most important beverage for staying hydrated during any fasting regimen.
Avoid Additives: Be cautious of flavored herbal teas or pre-packaged tea products that may contain hidden sugars or additives that can break a fast.

The Science Behind Tea and Fasting

Fasting, particularly intermittent fasting, is a popular practice for weight management and overall metabolic health. The core principle of most fasting protocols is to abstain from calorie-containing food and beverages during a specific window to induce a metabolic shift towards fat burning, a state known as ketosis, and cellular repair, or autophagy. Plain, unsweetened teas are an excellent ally during this time because they are virtually calorie-free and do not trigger a significant insulin response. This allows you to stay hydrated, manage hunger, and enjoy a satisfying beverage without compromising your fasting goals. Choosing the right tea can also provide additional benefits, such as a gentle energy boost or a calming effect.

Best Fasting-Friendly Teas

Green Tea

Green tea is one of the most celebrated teas for fasting due to its rich antioxidant content and metabolic benefits. It is loaded with powerful compounds called catechins, especially epigallocatechin gallate (EGCG), which has been shown to enhance fat oxidation and boost metabolic rate. Green tea can also help to suppress appetite by potentially inhibiting the hunger hormone ghrelin. A moderate caffeine content provides a sustained energy lift without the jitters often associated with coffee.

Black Tea

For those who prefer a more robust flavor, black tea is a solid fasting option. Like green tea, it comes from the Camellia sinensis plant and contains caffeine and L-theanine. This combination can improve mental focus and provide a steady, calm alertness that can be particularly helpful during periods of low energy while fasting. Its flavonoids have also been associated with gut health benefits, which can be supportive during a fast.

Herbal Teas

For a completely caffeine-free option, herbal teas (also known as tisanes) are a fantastic choice. The specific benefits depend on the herbs used:

Chamomile: Known for its calming properties, chamomile tea is ideal for sipping in the evening to promote relaxation and improve sleep quality, which is crucial for managing the stress of fasting.
Ginger: Excellent for digestion, ginger tea can help soothe the stomach and reduce nausea or other digestive discomforts that may arise during fasting. Studies also suggest ginger can help reduce hunger.
Peppermint: A great appetite suppressant, peppermint tea can help curb cravings and leave you feeling satisfied.
Rooibos: Naturally sweet and caffeine-free, rooibos is rich in antioxidants and can be a great way to satisfy a craving for something other than water without breaking your fast.

How to Drink Tea While Fasting

To ensure your tea supports your fasting efforts, follow these simple guidelines:

Stay Plain: The golden rule is to avoid any additions that contain calories. This includes sugar, honey, milk, cream, and sweetened syrups. Even a small amount can trigger an insulin response and break your fast.
Consider Sweeteners with Caution: While some zero-calorie artificial sweeteners may not contain enough calories to break a fast, they can sometimes cause an insulin response in sensitive individuals. It is safest to avoid them altogether.
Mind Your Caffeine Intake: For caffeinated teas like green and black, be mindful of your tolerance. Excessive caffeine can cause jitters, headaches, and disrupt sleep, especially on an empty stomach. Consider switching to herbal teas later in the day.
Hydrate Adequately: Remember that tea is a complement to, not a replacement for, plain water. Hydration is key during fasting, so be sure to drink plenty of water throughout the day.

Best Fasting Teas at a Glance


Tea Type	Caffeine Level	Key Benefit for Fasting	Best Time to Drink
Green Tea	Medium	Boosts metabolism and fat oxidation	Morning/Daytime
Black Tea	Medium/High	Provides focused energy and curbs appetite	Morning/Daytime
Chamomile Tea	Caffeine-Free	Promotes relaxation and improves sleep	Evening
Ginger Tea	Caffeine-Free	Soothes digestive discomfort and reduces hunger	Anytime, particularly morning
Rooibos Tea	Caffeine-Free	Satisfies cravings with a slightly sweet taste	Anytime
White Tea	Low	Rich in antioxidants and minimally processed	Anytime

Conclusion

Choosing the right tea during a fasting period can make the experience more comfortable and effective. By opting for plain, unsweetened varieties like green, black, or various herbal infusions, you can leverage their health-supporting properties without compromising your fast. Whether you need a morning energy boost from green tea, a calming evening ritual with chamomile, or digestive support from ginger, there is a fasting-friendly tea to suit your needs. Just remember to always avoid calorie-rich additives and listen to your body to find what works best for you.

Frequently Asked Questions

No, adding a small amount of lemon juice or a cinnamon stick will not break your fast, as they contain negligible calories and will not cause an insulin spike.

Yes, most pure, single-ingredient herbal teas like chamomile, peppermint, and rooibos are calorie-free and perfectly safe to drink during a fast. Avoid blends with added fruits or sweeteners.

Artificial sweeteners are a grey area. While they contain no calories, they can cause an insulin response in some people, potentially disrupting the metabolic benefits of a fast. It is generally safer to stick with unsweetened teas and water.

Yes, any plain, unsweetened green tea is safe for fasting. Be careful with matcha lattes from cafes or powdered mixes, as they often contain added sugar and milk powder.

For caffeinated teas, it is best to limit your intake to a few cups per day (under 400 mg caffeine) to avoid side effects like anxiety or insomnia. Caffeine-free herbal teas can be consumed more liberally throughout the day.

Besides being low in calories, plain black tea can provide a robust flavor, a mental energy boost from caffeine, and antioxidants that may support gut health and control blood sugar.

This depends on your goals and sensitivity. Caffeinated teas like green and black can provide an energy lift, while herbal teas offer calming effects or digestive support without disrupting sleep. It is a personal preference based on how your body responds.