What Tea Does Not Break Intermittent Fasting?

November 6, 2025 •

4 min read

According to a study published in 2018 in Food Science & Nutrition, specific herbs like ginger can aid digestion, which can be particularly beneficial for those practicing intermittent fasting. This highlights that certain teas are not only permissible but can also enhance the fasting experience. If you are questioning what tea does not break intermittent fasting, the simple answer is plain, unsweetened tea, but the details are more nuanced.

Quick Summary

This guide explains which plain, unsweetened teas are suitable during fasting periods, including green, black, and herbal varieties, and the reasons why they don't interfere with your fast. It also details which additives, like sugar or milk, will break a fast and should be avoided.

Key Points

Plain and Unsweetened: The core principle is to avoid all caloric additives like sugar, milk, and honey to prevent breaking your fast.
Green Tea: Rich in antioxidants and catechins, it can boost metabolism and curb hunger, making it an ideal fasting companion.
Herbal Tea: Caffeine-free options like chamomile, ginger, and peppermint are excellent for hydration, calming effects, and digestive support.
Check Labels: Be wary of pre-packaged or flavored teas, as they often contain hidden sugars or additives that will break a fast.
Use Natural Sweeteners with Care: Pure stevia is generally acceptable in moderation, but be mindful that the sweet taste may trigger cravings in some individuals.
Add a Twist of Lemon: A small amount of fresh lemon is safe and provides a burst of flavor and extra Vitamin C without interrupting your fast.
Consider the Caffeine: Be aware of the caffeine content in black or green tea, especially if you are sensitive to stimulants or drinking tea later in the day.

Plain, Unsweetened Tea: The Golden Rule for Intermittent Fasting

For those observing an intermittent fasting (IF) regimen, the primary goal during a fasting window is to avoid consuming calories that trigger an insulin response and metabolic shift. This is why plain, unsweetened tea is widely considered safe, as it contains virtually no calories and will not break your fast. The key is the preparation: no sugar, honey, milk, or other high-calorie additives. Consuming plain tea not only helps keep you hydrated but can also help curb hunger pangs and provide other health benefits.

Why Plain Tea is Safe for Fasting

Negligible Calories: An 8-ounce cup of plain black tea contains barely 2 calories, an amount considered insignificant for breaking a fast. This negligible caloric content allows the body to remain in a fasted state, continuing to burn fat for energy.
No Insulin Spike: Since plain tea lacks sugar and other carbohydrates, it does not cause a significant spike in blood sugar or insulin levels. Maintaining low insulin levels is crucial for reaping the metabolic benefits of fasting, such as improved insulin sensitivity and ketosis.
Boosts Hydration: Staying hydrated is essential during any fast. Plain tea is a flavorful alternative to water that contributes to your daily fluid intake, which is especially helpful for those who find plain water boring.
Supports Autophagy: Some teas, particularly green tea, contain antioxidants that can support autophagy, the body's natural cellular cleansing process.

Best Teas to Drink During Your Fasting Window

Green Tea: Loaded with antioxidants and catechins like EGCG, green tea can boost metabolism, enhance fat-burning, and suppress appetite. Its moderate caffeine content offers a steady energy lift without the jitters associated with coffee. For example, Japanese Hojicha is a roasted green tea with a lower caffeine content, making it suitable for evening consumption.
Black Tea: A robust and flavorful option, black tea contains polyphenols that support gut health and control blood sugar. It also offers a significant caffeine boost, similar to coffee, but with a different nutritional profile.
Herbal Tea: Naturally caffeine-free, herbal teas like chamomile, ginger, and peppermint are excellent choices for staying hydrated and providing a comforting, soothing effect. Chamomile can promote relaxation and better sleep, while ginger is known for soothing digestive issues. Peppermint can help with indigestion and bloating.
White Tea: Minimally processed, white tea has a delicate flavor and is rich in antioxidants. It has a lower caffeine content than black or green tea, offering a gentle boost.
Rooibos Tea: This caffeine-free herbal tea has a slightly sweet flavor, making it a good choice for satisfying cravings for something sweet. It is also high in antioxidants.

Teas to Avoid While Fasting

The wrong additives are the main culprit that can turn a fasting-friendly beverage into a fast-breaker.

Sweetened Teas: Any tea with added sugar, honey, agave nectar, or high-fructose corn syrup will break a fast. These sweeteners cause a blood sugar and insulin spike, halting the fasting process.
Tea Lattes or Milk Tea: Adding milk, cream, or milk powders introduces calories and protein that trigger an insulin response. Even a small amount of dairy will disrupt your fast.
Bottled/Commercial Teas: Many pre-packaged, ready-to-drink teas are loaded with hidden sugars, flavorings, and preservatives. Always check the nutrition label carefully, as these will almost certainly break your fast.
Some Herbal Blends: Be cautious with herbal teas that contain dried fruits or other ingredients with added sugars, as these can add unexpected calories. Opt for single-ingredient or pure herbal blends instead.

Comparison of Fasting-Friendly Teas


Tea Type	Caffeine Content	Calorie Impact	Potential Benefits During Fasting
Green Tea	Moderate	Negligible (if unsweetened)	Boosts metabolism, suppresses appetite, rich in antioxidants.
Black Tea	High	Negligible (if unsweetened)	Appetite suppressant, supports gut health, energy boost.
Herbal Tea	Zero	Negligible (if unsweetened)	Hydrating, soothing, aids digestion (e.g., ginger, peppermint).
White Tea	Low	Negligible (if unsweetened)	High in antioxidants, gentle energy lift.
Oolong Tea	Moderate	Negligible (if unsweetened)	Supports metabolic health, suppresses appetite.
Rooibos Tea	Zero	Negligible (if unsweetened)	Naturally sweet, rich in antioxidants.

How to Drink Tea During Your Fasting Window

To get the most out of your tea while fasting, it's important to prepare it correctly and listen to your body.

Drink it Plain: The most important rule is to consume your tea without any caloric additives. This means no sugar, honey, milk, or cream.
Add a Squeeze of Lemon: A small squeeze of fresh lemon juice is generally acceptable and will not break your fast, as it contains a negligible amount of calories. It can also add a refreshing flavor and a dose of Vitamin C.
Use Stevia with Caution: Pure stevia extract is a zero-calorie, non-nutritive sweetener that does not significantly impact insulin levels, making it generally safe in moderation. However, some people report that sweet flavors can trigger cravings. Always use pure stevia and check for hidden additives in commercial blends.
Experiment with Timing: Many fasters enjoy a cup of caffeinated tea in the morning for an energy boost and appetite suppression. For the evening, a caffeine-free herbal tea is a better choice to avoid disrupting sleep.
Listen to Your Body: If drinking tea on an empty stomach causes discomfort, such as nausea or jitters from caffeine, consider reducing your intake or switching to a milder, caffeine-free option.

Conclusion

Plain, unsweetened tea is a safe and beneficial beverage to consume during intermittent fasting, providing a flavorful way to stay hydrated without breaking your fast. By choosing pure green, black, or herbal varieties and avoiding caloric additives, you can support your fasting goals. Tea offers various health benefits, from enhanced metabolism and gut health to appetite suppression and relaxation, making it an excellent companion for your fasting journey. Just remember that the key to success lies in keeping it simple and additive-free.

Frequently Asked Questions

Yes, adding a small squeeze of fresh lemon juice to your unsweetened tea is generally fine. Lemon has a negligible amount of calories and will not break your fast, while providing a refreshing flavor and a dose of Vitamin C.

Yes, adding milk, cream, or milk powder to your tea will break your fast. These additives contain calories, protein, and carbohydrates that trigger an insulin response, which halts the fasting process.

Pure stevia extract is a zero-calorie sweetener that does not significantly affect insulin levels and is generally considered safe in moderation. However, some find that sweet tastes can trigger cravings, so it's best to assess how your body responds.

Yes, plain, unsweetened herbal teas like chamomile, peppermint, or ginger are excellent choices for fasting. They are typically calorie-free and can help with hydration, relaxation, and digestion without breaking your fast.

You should avoid detox or 'skinny' teas while fasting. Many of these products contain hidden sugars, flavorings, and laxatives that can break your fast and cause health issues like dehydration.

Yes, honey is a natural sugar and contains calories. Any amount of honey will spike your blood sugar and insulin levels, effectively ending your fast.

While unsweetened tea is safe, moderation is key, especially with caffeinated varieties. Experts often recommend limiting caffeine intake to under 400 mg per day to avoid side effects like jitteriness or sleep issues. You can enjoy caffeine-free herbal teas more liberally.