What is the best thing to drink instead of coffee? Your Guide to Healthy Alternatives

According to Health.com, many people seek coffee alternatives to avoid the jitters and digestive issues associated with caffeine. So, what is the best thing to drink instead of coffee? The ideal choice depends on your health goals, whether you need a smooth energy boost or a completely caffeine-free option.

Quick Summary

This article explores a variety of satisfying alternatives to coffee, including matcha, herbal teas, chicory coffee, golden milk, and lemon water. These options provide different benefits, such as sustained energy, antioxidants, and digestive support, catering to individual preferences and health needs.

Key Points

• Matcha for Focused Energy: L-theanine in matcha provides a sustained, calm alertness without the jitters often caused by coffee's caffeine.

• Chicory Coffee for Gut Health: This caffeine-free root-based drink offers a coffee-like flavor and provides inulin, a prebiotic fiber that supports digestive wellness.

• Golden Milk is Anti-Inflammatory: Turmeric in golden milk provides potent anti-inflammatory benefits, enhanced by black pepper for better absorption.

• Water is Key to Hydration: Even mild dehydration can cause fatigue; drinking plain or lemon-infused water is the most fundamental way to boost energy.

• Herbal Teas Offer Variety: Caffeine-free herbal teas like rooibos, peppermint, and chamomile offer diverse flavors and specific health benefits like relaxation or improved digestion.

• Yerba Mate is a Slower-Release Stimulant: This herbal tea contains caffeine but releases it more slowly, providing a smoother, longer-lasting energy boost.

A 2025 Health.com article indicates that concerns over caffeine-induced jitters, anxiety, and digestive issues drive many to seek alternatives to their daily coffee habit. This has led to a growing interest in beverages that can provide energy and focus without the common side effects associated with high caffeine intake. Finding the right substitute is a personalized journey, depending on whether you are aiming for a full caffeine detox or simply a smoother, more sustainable energy source.

The Gentle Energy of Teas and Matcha

Matcha: Calm Focus, High Antioxidants

Matcha is a finely ground powder made from specially grown and processed green tea leaves, and when you drink it, you consume the whole leaf. This makes matcha a concentrated source of antioxidants, particularly epigallocatechin gallate (EGCG), which has been linked to potential health benefits like weight management and heart health. While it contains caffeine (60-80 mg per serving), matcha also boasts high levels of L-theanine, an amino acid that promotes a state of calm alertness without the typical post-caffeine jitters or crash. Its earthy, fresh flavor can be enjoyed hot or as a creamy latte.

Herbal Teas: The Caffeine-Free Oasis

Herbal teas are naturally caffeine-free and offer a wide array of flavors and health benefits, making them an excellent choice for those seeking to eliminate caffeine entirely. Popular options include:

• Rooibos Tea: A South African tea with a slightly sweet, fruity flavor and high antioxidant content. It's also low in tannins, which can interfere with iron absorption.
• Peppermint Tea: Known for its ability to soothe an upset stomach and aid digestion.
• Chamomile Tea: A popular choice for its calming properties, ideal for relaxing before bed.
• Ginger Tea: Can help fight inflammation and improve circulation.

Black and Yerba Mate: A Modest Caffeine Kick

If you still want a bit of caffeine but a smoother experience, certain teas fit the bill. Black tea, for example, has less caffeine than coffee (40-70 mg) and also contains L-theanine, offering a milder pick-me-up. Yerba Mate is another naturally caffeinated herbal tea from South America with a caffeine content (around 80 mg) similar to coffee. Its caffeine is released more slowly, providing a sustained boost of energy over a longer period. Yerba Mate also contains beneficial antioxidants, minerals, and vitamins.

Coffee-Flavored but Caffeine-Free Options

Chicory Coffee: A Gut-Friendly Classic

For those who love the rich, roasted flavor of coffee but want to avoid the caffeine, chicory coffee is an ideal substitute. Made from the roasted and ground root of the chicory plant, it tastes similar to coffee with an earthy, nutty, and slightly sweet flavor. Chicory is a great source of inulin, a prebiotic fiber that promotes the growth of beneficial gut bacteria and can aid digestion. It can be brewed on its own or mixed with regular coffee to gradually reduce your caffeine intake.

Golden Milk: A Spiced, Anti-Inflammatory Brew

Golden Milk, also known as a turmeric latte, is a warm, caffeine-free beverage infused with spices like turmeric, ginger, cinnamon, and black pepper. The active compound curcumin in turmeric provides potent anti-inflammatory and antioxidant effects. Black pepper is crucial, as it significantly enhances curcumin absorption. This comforting and nourishing drink can be made with your choice of dairy or plant-based milk.

Hydrating and Energizing Alternatives

Lemon Water: The Simple Detox

Plain water is the most fundamental and effective way to hydrate, and it’s often what your body truly needs when you feel tired. Even mild dehydration can cause fatigue and headaches. A simple glass of warm or cold water with fresh lemon juice is a calorie-free way to start your day. The added vitamin C is an antioxidant that supports the immune system, and it can also aid digestion.

Smoothies: Nutrient-Dense Fuel

For a more substantial and energizing option, a fruit or vegetable smoothie is a great choice. Packed with vitamins, minerals, and fiber, smoothies offer sustained energy without the spikes and crashes of sugary drinks.

• Customize your smoothie with ingredients like spinach, berries, and a banana for natural sugars and nutrients.
• Add a protein source such as yogurt or protein powder for more lasting fullness.
• Incorporate healthy fats from chia seeds or avocado for brain health and stable energy.

Choosing Your Best Coffee Alternative: A Comparison

Feature	Matcha	Herbal Tea (e.g., Rooibos)	Chicory Coffee	Golden Milk	Lemon Water	Yerba Mate
Caffeine Level	60–80 mg (slower release)	Caffeine-Free	Caffeine-Free	Caffeine-Free	Caffeine-Free	~80 mg (slower release)
Key Benefits	Calm focus, high antioxidants	Relaxation, digestion, low tannins	Gut health (inulin), coffee-like flavor	Anti-inflammatory, antioxidants	Hydration, vitamin C, digestion	Sustained energy, antioxidants
Flavor Profile	Earthy, fresh, vegetal	Varied (sweet, fruity, minty)	Nutty, earthy, roasted	Spiced, warm, creamy	Citrusy, refreshing	Earthy, smoky, bitter
Best For	Sustained focus without jitters	Relaxation, winding down	Coffee lovers quitting caffeine	Anti-inflammatory boost	Simple hydration, detoxification	All-day sustained energy

How to Make a Seamless Transition

Switching away from coffee doesn't have to be an abrupt shock to your system. A gradual approach is often more successful at minimizing withdrawal symptoms like headaches, fatigue, and irritability.

1. Taper Down Gradually: Start by swapping one of your daily cups of coffee for a lower-caffeine option like green tea or a blend of half-decaf and half-regular coffee. Over several weeks, slowly increase the ratio of the alternative until you've fully transitioned.
2. Stay Hydrated: Many people forget to replace the fluid from their coffee. Be mindful of your water intake, as dehydration can exacerbate feelings of fatigue. Carrying a water bottle can be a helpful reminder.
3. Prioritize Sleep: Caffeine can mask the effects of sleep deprivation. By prioritizing a good night's rest, you'll feel more naturally energized and less reliant on external stimulants.
4. Embrace the Ritual: For many, the act of making and sipping a warm drink is a comforting morning ritual. Find a new go-to beverage that provides a similar comfort, whether it's golden milk or a robust chicory brew.

Conclusion: Listen to Your Body

There is no single "best" replacement for coffee, as the ideal choice depends on your personal health goals and taste preferences. Whether you seek the calm, focused energy of matcha, the soothing warmth of herbal tea, or the gut-friendly benefits of chicory, plenty of options exist. Experiment with the different alternatives available to find the one that best suits your body's needs and provides the most enjoyable start to your day. Listening to your body is the most important step toward finding a healthier, more sustainable daily ritual. For more on the benefits of quitting caffeine and a step-by-step plan, check out this guide from The Tea Spot.

Choosing Your Best Coffee Alternative: A Comparison

Feature	Matcha	Herbal Tea (e.g., Rooibos)	Chicory Coffee	Golden Milk	Lemon Water	Yerba Mate
Caffeine Level	60–80 mg (slower release)	Caffeine-Free	Caffeine-Free	Caffeine-Free	Caffeine-Free	~80 mg (slower release)
Key Benefits	Calm focus, high antioxidants	Relaxation, digestion, low tannins	Gut health (inulin), coffee-like flavor	Anti-inflammatory, antioxidants	Hydration, vitamin C, digestion	Sustained energy, antioxidants
Flavor Profile	Earthy, fresh, vegetal	Varied (sweet, fruity, minty)	Nutty, earthy, roasted	Spiced, warm, creamy	Citrusy, refreshing	Earthy, smoky, bitter
Best For	Sustained focus without jitters	Relaxation, winding down	Coffee lovers quitting caffeine	Anti-inflammatory boost	Simple hydration, detoxification	All-day sustained energy

Frequently Asked Questions

Can I replace coffee with green tea to avoid jitters?

Yes, green tea contains less caffeine than coffee and also has L-theanine, which helps promote a state of calm alertness without the jitters often associated with coffee.

Is chicory coffee a good option if I want to quit caffeine completely?

Yes, chicory coffee is naturally caffeine-free and offers a similar roasted flavor to regular coffee, making it an excellent substitute. It also contains prebiotic fiber for gut health.

How can golden milk reduce inflammation?

Golden milk contains turmeric, which has an active compound called curcumin. This compound has powerful anti-inflammatory effects, especially when combined with black pepper to aid absorption.

What is a good way to stay hydrated if I stop drinking coffee?

Focus on drinking plenty of water throughout the day. You can add lemon, mint, or other fruits to infuse flavor and make hydration more enjoyable.

Are smoothies a good source of energy instead of coffee?

Yes, smoothies made with fruits, vegetables, and protein can provide sustained energy from natural sugars, fiber, and nutrients, avoiding the crash associated with sugary drinks.

What are common caffeine withdrawal symptoms?

Common symptoms can include headaches, fatigue, irritability, and difficulty concentrating. Most symptoms are mild and usually subside within a week.

Does mushroom coffee actually provide health benefits?

Some mushroom coffee blends contain adaptogenic mushrooms like chaga or reishi that may help reduce stress, but more specific research on the health effects of mushroom coffee is needed.