Which herbal tea is best for fasting? A comprehensive guide

October 28, 2025 •

5 min read

Over 50% of American adults have tried intermittent fasting, and many rely on beverages to get through the fasting window. But which herbal tea is best for fasting? The answer depends on your goals, as different herbal teas offer unique benefits from soothing digestion to curbing hunger.

Quick Summary

Plain herbal teas offer a calorie-free way to stay hydrated and manage hunger during fasting. Varieties like ginger, peppermint, and chamomile provide targeted benefits such as digestive relief or relaxation, complementing the fasting process.

Key Points

Stay Plain: The most important rule for fasting with herbal tea is to avoid all additives like sugar, honey, and milk, as these will break your fast.
Choose Ginger for Digestion: If you experience stomach upset or nausea during fasting, ginger tea's anti-inflammatory properties can provide relief and may boost metabolism.
Opt for Peppermint to Curb Hunger: Peppermint tea can act as a natural appetite suppressant and aid in easing feelings of hunger, making it easier to stick to your fasting schedule.
Relax with Chamomile: For evening fasts or to reduce stress, calming chamomile tea is an excellent caffeine-free option that promotes relaxation and sleep.
Select Rooibos for Antioxidants: Naturally caffeine-free rooibos tea is rich in antioxidants and has been shown to support fat metabolism, complementing weight loss goals.
Prioritize High-Quality Tea: Choose organic, loose-leaf teas from reputable sources to minimize your exposure to pesticides or heavy metals, ensuring a cleaner fasting experience.
Listen to Your Body: While herbal teas are generally safe, it's important to pay attention to how your body reacts and consult a healthcare professional if you have any health concerns.

Understanding Fasting and Herbal Tea

Intermittent fasting (IF) involves cycling between periods of eating and fasting. A core principle of most IF methods is consuming only zero or very low-calorie beverages during the fasting window to avoid triggering an insulin response and breaking the fast. For this reason, plain herbal teas are an excellent choice. Unlike traditional teas derived from the Camellia sinensis plant, herbal teas are infusions made from a variety of herbs, spices, and other botanicals. This makes them naturally caffeine-free and less likely to cause unwanted effects on an empty stomach.

The health benefits of incorporating plain herbal tea into a fasting routine are numerous. They can help with hydration, combat hunger pangs, aid digestion, and potentially enhance the body's natural processes like autophagy, where cells clear out damaged components. The key, however, is to ensure the tea contains no added sugars, milk, or other calorie-rich additives that would negate the fasting benefits.

Top Herbal Teas for Your Fast

Ginger Tea: The Digestive Aid

Ginger tea is a popular choice for fasting due to its potent digestive benefits. Studies show ginger can help reduce nausea, soothe an upset stomach, and aid in the body's breakdown of food. Its thermogenic properties may also help enhance metabolism, assisting in fat burning. A cup of warm ginger tea can be particularly comforting during a fast and may even help curb hunger cravings. It's a robust and flavorful option that keeps things moving smoothly.

Peppermint Tea: The Hunger Buster

Known for its soothing and refreshing properties, peppermint tea is a top contender for fasting. It can help alleviate digestive discomfort, bloating, and gas, which can sometimes occur during a fast. Some studies also suggest that peppermint can act as a natural appetite suppressant, making it easier to stick to your fasting schedule. Its invigorating aroma and flavor can provide a welcome distraction from hunger pangs.

Chamomile Tea: The Calming Choice

For those who experience stress or difficulty sleeping while fasting, chamomile tea is an ideal companion. Its gentle, relaxing properties can help reduce stress and anxiety, and improve sleep quality. A cup of warm chamomile tea in the evening can be a calming ritual to prepare your body for rest and recovery during the fasting period.

Rooibos Tea: The Antioxidant Boost

Rooibos, or red bush tea, is naturally caffeine-free and packed with antioxidants. Some research suggests that rooibos tea can help the body metabolize fat more efficiently and prevent the formation of new fat cells. This makes it a great option for supporting weight loss goals during a fast. Its mildly sweet flavor is also a pleasant alternative for those craving a taste without added sugar.

Hibiscus Tea: The Vitamin C Powerhouse

Hibiscus tea, made from the dried petals of the hibiscus flower, is rich in antioxidants and vitamin C. It has a tart, tangy flavor that many find refreshing. Some studies have shown that hibiscus can help with weight management by reducing fluid retention and boosting metabolism. However, as noted by some sources, pregnant women should exercise caution due to its potential to affect blood pressure.

Comparison Table: Choosing Your Fasting Tea


Herbal Tea	Primary Benefit for Fasting	Flavor Profile	Caffeine Content	Ideal Time to Drink
Ginger Tea	Aids digestion, reduces nausea	Spicy, pungent	None	Anytime, particularly morning/midday
Peppermint Tea	Curbs appetite, soothes digestion	Fresh, minty, invigorating	None	Anytime, great for cravings
Chamomile Tea	Promotes relaxation and sleep	Floral, apple-like, calming	None	Evening/before bed
Rooibos Tea	Supports fat metabolism, high in antioxidants	Mildly sweet, earthy, nutty	None	Anytime, especially evening
Hibiscus Tea	Rich in antioxidants, may reduce bloating	Tart, tangy, cranberry-like	None	Anytime

Important Considerations for Fasting with Herbal Tea

Stick to Plain and Unsweetened

The most crucial rule is to consume herbal teas plain. Adding sugar, honey, milk, or cream will introduce calories and trigger an insulin response, breaking your fast. While some zero-calorie sweeteners may not technically break a fast, their long-term effects on the gut microbiome are still under investigation, so plain is always safest for maximizing fasting benefits.

Choose Organic and High-Quality

To minimize exposure to harmful pesticides or heavy metals, opt for organic, high-quality teas from reputable sources. Many traditional teas from regions with less strict farming regulations can contain chemical residues, which is undesirable, especially when consuming them on an empty stomach. Loose-leaf teas are often a better option than bleached tea bags.

Listen to Your Body

While herbal teas are generally safe, everyone's body reacts differently. Pay attention to how different teas affect you. Some people may find certain herbs, like ginger, to be too strong on an empty stomach, while others tolerate them well. For individuals with certain health conditions or those on medication, it's always best to consult a healthcare professional before incorporating new teas into a fasting routine.

Stay Hydrated with Water

While herbal tea can contribute to your fluid intake, it should not replace plain water as your primary source of hydration during a fast. Herbal teas offer variety and specific benefits, but water remains essential for maintaining hydration and supporting bodily functions.

Conclusion

There is no single best herbal tea for everyone during a fast, as the ideal choice depends on your personal health goals and preferences. For digestive support, ginger tea is a clear winner, while peppermint tea is excellent for curbing hunger. If relaxation is your priority, chamomile is the perfect evening brew. For an antioxidant boost, rooibos and hibiscus are superb, caffeine-free choices. By understanding the distinct benefits of each, you can select the herbal tea that best enhances your fasting experience and supports your overall well-being.

References

NIH Study on Autophagy Regulation

Frequently Asked Questions

No, plain herbal tea without any added sugar, honey, milk, or other high-calorie ingredients will not break your fast. The key is to consume it in its natural, calorie-free form.

Yes, you can have herbal tea during intermittent fasting. It is an excellent, low-calorie way to stay hydrated, manage hunger, and enjoy specific health benefits without disrupting your fasting state.

Peppermint and green tea are known for their appetite-suppressing qualities. Peppermint can help calm hunger pangs, while green tea contains catechins that help control hunger hormones.

Technically, green tea is not a true herbal tea, as it comes from the Camellia sinensis plant. However, plain green tea is generally acceptable during a fast and offers metabolic benefits, though it does contain caffeine.

Caffeine-free chamomile and rooibos teas are excellent for nighttime fasting. Chamomile's calming properties promote better sleep, while rooibos offers a pleasant, mild flavor without stimulating effects.

A small squeeze of lemon juice in your tea is acceptable during most fasts, as it contains a negligible number of calories. However, for the strictest fasts, some recommend sticking to just plain tea.

Many commercial 'detox' or 'weight loss' teas are unregulated and may contain hidden ingredients or diuretics that cause adverse side effects like diarrhea or dehydration. It is safer and more effective to stick to simple, single-ingredient herbal teas.

There is no strict limit, but drinking in moderation is recommended. One to three cups during your fasting window is a good starting point, but always prioritize plain water for hydration.