What Tea Is Ok During Fasting? Your Complete Guide

November 20, 2025 •

4 min read

Recent studies suggest that tea can boost fasting effects, but the key is choosing the right kind. Plain tea without added calories is generally acceptable, while additions like sugar or milk can disrupt the process.

Quick Summary

Unsweetened teas like green, black, and herbal are suitable during fasting due to their low-calorie content, which won't interfere with metabolic processes such as ketosis or autophagy. However, the addition of sugar, milk, or most sweeteners will break a fast.

Key Points

Plain Tea Only: Consume plain, unsweetened tea, without milk, sugar, honey, or other caloric additions to avoid breaking your fast.
Green Tea: Contains catechins and antioxidants, supporting metabolism, fat burning, and mental clarity during fasting.
Black Tea: A choice for caffeine intake, black tea can suppress appetite and enhance focus without significant calories.
Herbal Teas: Caffeine-free options like chamomile, peppermint, and ginger are suitable for hydration, calming effects, and aiding digestion.
Rooibos Tea: This caffeine-free tea is a good choice for those who want a different flavor profile without disrupting their fast.
Be Mindful of Sweeteners: Zero-calorie artificial sweeteners can trigger an insulin response in some, so plain tea is the safest approach.

Understanding Tea and Fasting: The Basics

The main goal of fasting is to keep insulin levels low. When calories, especially from carbs and sugars, are consumed, the body releases insulin to manage glucose. This stops the body from burning stored fat, which ends the fasted state. Therefore, teas during a fast must be free of calories.

The 'Plain Tea' Rule

No sugar: Avoid cane sugar, honey, maple syrup, and other caloric sweeteners.
No milk or creamer: Milk, whether dairy or plant-based, contains calories from fat and carbohydrates.
No artificial sweeteners: Artificial sweeteners are debated because they may trigger an insulin response, potentially reducing fasting benefits. Some suggest that stevia, monk fruit, and erythritol might be acceptable in moderation for weight loss-focused fasting, but for autophagy, it's best to avoid all sweeteners.
Plain lemon and lime: A small amount of fresh lemon or lime juice is usually okay, as it has minimal calories. However, avoid sweetened lemonades or store-bought mixes.

Best Teas for Intermittent Fasting

Green Tea

Green tea is a good choice for fasting. It has antioxidants called catechins, which may boost metabolism and help burn fat. The caffeine offers energy without the typical crash. Research indicates that green tea extract can help the intestinal mucosa recover from fasting.

Black Tea

Black tea is fine during fasting if it is unsweetened. It has caffeine, which helps with focus and can suppress appetite. A plain cup of black tea has about 2 calories, which is negligible.

Herbal Teas

Most herbal teas are caffeine-free and calorie-free, so they are suitable for any time during a fast. They are also gentle on an empty stomach.

Chamomile Tea: It is known to have calming effects, making it good for evening fasting to help with sleep.
Ginger Tea: May help with stomach upset or nausea that some people experience while fasting.
Peppermint Tea: It is great for curbing hunger and helping digestion.
Rooibos Tea: This caffeine-free tea has a slightly sweet flavor and is a good alternative to black or green tea.

Pu-erh Tea

This fermented black tea has antioxidants and has been used for centuries for its health benefits. Studies in mice suggest that pu-erh tea extract combined with intermittent fasting may positively impact gut health, but more research is needed. A plain cup of pu-erh won't break your fast and provides a rich flavor without calories.

Comparison Table: Fasting-Friendly Teas


Tea Type	Calories (per 8oz)	Caffeine Content	Key Benefits During Fasting	Best Time to Drink
Green Tea	~2 kcal	Low (28mg)	Boosts metabolism, antioxidants, mental clarity	Morning or Afternoon
Black Tea	~2 kcal	Medium (47mg)	Suppresses hunger, energy boost	Morning
Herbal Tea	~0 kcal	None	Calming (chamomile), digestion (ginger, peppermint), hydration	Anytime, especially evening
Rooibos Tea	~0 kcal	None	Antioxidants, satisfying flavor	Anytime
Pu-erh Tea	~0 kcal	Low to Medium	Supports gut health, antioxidants	Morning or Afternoon

Potential Issues and Considerations

While tea can be beneficial for fasting, some things to keep in mind are over-consumption of caffeinated teas may lead to dehydration because they have a diuretic effect and may upset the stomach. Those sensitive to caffeine should stick to herbal or decaf options to avoid issues with sleep. Always pay attention to how the body reacts and moderate intake. If there are health conditions or medications, consult a healthcare provider before fasting.

Conclusion

For many, plain, unsweetened tea is safe and can enhance intermittent fasting by suppressing hunger and providing antioxidants. The type of tea can be tailored to individual needs throughout the day. By keeping it 'plain', the ritual of tea can be enjoyed without disrupting fasting goals. For tea options, a reputable retailer like Chanui offers a range of choices.

Note: This is not medical advice. Consult a healthcare professional before making changes to your diet or health routine.

Special Considerations for Fasting Types

While most teas are okay for intermittent fasting, some fasts limit all food or liquid. It is important to know the rules of the specific fast.

Religious Fasts (e.g., Ramadan): These often prohibit any food or liquid, including tea, during specific hours.
Water Fasting: Water fasting means only drinking water. Some modify it to include black coffee or herbal tea.

By choosing the right tea, it can be a helpful part of the fasting journey.

Staying Hydrated While Fasting

Dehydration can occur while fasting, as food is a source of water. Plain tea, being mainly water, helps with hydration. Dehydration symptoms include headaches, fatigue, and dizziness. Staying hydrated with water, herbal teas, or plain green/black tea is crucial for a successful fast.

Key Takeaway

Remember: if it has calories, it breaks the fast. Plain tea is a good way to stay hydrated and get extra benefits without ending the fasted state.

Frequently Asked Questions

A small amount of fresh lemon or lime juice is generally acceptable and won't break a fast. It has minimal calories and will not cause an insulin response. Avoid store-bought lemonades that have added sugars.

No, adding milk or creamer to tea will break a fast. Milk, whether dairy or plant-based, has calories from fat and carbs that will trigger an insulin response and end the fasted state.

Artificial sweeteners are debated. Some, like stevia or monk fruit, may be acceptable for weight loss-focused fasting. However, for goals like autophagy, it's best to avoid them as they can cause a minor insulin response.

Peppermint tea and green tea are good choices for suppressing hunger. Peppermint tea curbs cravings, while green tea can also help to suppress appetite.

Most herbal teas, like chamomile, ginger, and peppermint, are safe for fasting because they're calorie and caffeine-free. Avoid herbal detox teas that often have laxatives or added sugars, which can dehydrate and break a fast.

Yes, you can drink tea at night. For nighttime, choose caffeine-free herbal teas like chamomile or rooibos, as caffeinated teas could disrupt sleep.

Many experts suggest that keeping calories under 50 during the fasting window will not significantly disrupt the metabolic state for weight loss. For stricter fasts, zero calories is the safest.