The Usual Suspects: Caffeine and Tannins
For many, the discomfort felt after consuming matcha can be traced back to its two most prominent compounds: caffeine and tannins. While they are responsible for many of matcha’s health benefits and unique flavor, they can also be triggers for digestive upset in some individuals.
The effect of caffeine
Matcha naturally contains caffeine, though typically less than a standard cup of coffee. However, since matcha involves consuming the entire powdered green tea leaf, its caffeine effect can feel more potent for sensitive individuals. Caffeine is known to stimulate the digestive system by increasing gastric acid production and speeding up bowel movements, which can lead to discomfort, especially in those with reflux or IBS. The slower absorption of caffeine in matcha, often attributed to the amino acid L-theanine, doesn't prevent this effect entirely, particularly in higher doses.
The impact of tannins
Tannins are plant-based polyphenols present in tea, including matcha. While they possess antioxidant properties, they also have an astringent quality that can irritate the stomach lining. This is particularly true when tannins are consumed on an empty stomach, which can temporarily spike stomach acid levels and lead to nausea or a queasy feeling. High-quality, ceremonial-grade matcha, which is made from younger leaves, tends to be lower in these harsher, more astringent tannins, making it less likely to cause irritation.
The Importance of Preparation and Timing
How and when you consume your matcha can have a significant impact on its effect on your stomach. Improper preparation is a leading cause of digestive issues, even with high-quality powder.
Don't drink on an empty stomach
This is one of the most common mistakes matcha drinkers make. Consuming matcha with or after a meal is highly recommended, as the presence of food can buffer the stomach from the irritant effects of both caffeine and tannins. Just as with coffee, drinking it on an empty stomach increases the likelihood of an upset stomach.
The right water temperature
Water that is too hot can negatively affect the taste and potentially increase the bitterness and acidity of the matcha. Using water that has cooled slightly, typically around 175°F (80°C), helps to preserve the powder's delicate flavor and may contribute to a smoother, less acidic brew. Brewing with excessively hot water can increase the extraction of bitter compounds, which can exacerbate stomach irritation.
Avoiding overconsumption
While matcha is healthy, drinking too much of it can lead to problems. Regular overconsumption, especially with low-quality powder, introduces high levels of caffeine and tannins into the system, leading to acid reflux and other gastrointestinal distress. Sticking to one to two cups per day is generally recommended to avoid these issues.
The Quality of Your Matcha Powder
Not all matcha is created equal. The source and quality of your powder can dramatically affect your digestive experience.
Contaminants in low-quality matcha
Because you are consuming the whole tea leaf with matcha, any contaminants present in the environment where the tea plants were grown will be consumed as well. Lower-quality matcha, which may not undergo rigorous testing, can contain harmful substances like heavy metals (such as lead) or pesticides, which can cause significant digestive upset and other health problems.
Fillers and additives
Some lower-grade or cheaper matcha powders are bulked up with fillers to increase weight and volume. These fillers, which can include things like maltodextrin, can cause digestive problems for some people. It is always best to purchase matcha powder with a single ingredient: 100% ground green tea leaves.
Comparison Table: High-Quality vs. Low-Quality Matcha
| Feature | High-Quality Matcha | Low-Quality Matcha |
|---|---|---|
| Sourcing | Reputable, often organic, certified suppliers with stringent quality control. | Unreliable or untested sources; may contain contaminants. |
| Tannin Content | Lower levels of harsh, astringent tannins, leading to a smoother flavor. | Higher levels of bitter tannins that can irritate the stomach. |
| Contaminant Risk | Tested for heavy metals, pesticides, and radiation; low-risk. | Higher risk of lead, pesticides, and other contaminants. |
| Taste | Smooth, rich, and naturally sweet (umami). | Bitter, harsh, or metallic taste. |
| Color | Vibrant, emerald green. | Dull, yellowish, or brownish-green. |
How to Prevent Matcha Stomach Pain
- Choose High-Quality Powder: Invest in a certified organic or ceremonial-grade matcha from a trusted source to ensure purity and a lower concentration of irritants.
- Drink with Food: Always consume your matcha with or after a meal to line your stomach and reduce irritation from tannins and caffeine.
- Reduce Your Dose: Start with a smaller amount of matcha powder (e.g., ½ a teaspoon) and gradually increase it to find your tolerance level.
- Monitor Water Temperature: Use water that is hot but not boiling (around 175°F or 80°C) to prevent the release of bitter, acidic compounds.
- Switch to a Nondairy Milk: If you make lattes, consider using a plant-based milk instead of dairy, especially if you have a mild dairy sensitivity.
- Take a Break: If symptoms persist, take a break from matcha to let your stomach recover and then reintroduce it slowly.
Conclusion
While matcha is a powerful health drink, understanding why it might be causing you stomach pain is key to enjoying it safely. The most common reasons are its caffeine and tannin content, often exacerbated by drinking on an empty stomach or using excessive amounts of low-quality powder. By prioritizing high-quality, ceremonial-grade matcha and being mindful of when and how you prepare it, you can avoid digestive discomfort and continue to reap the many benefits of this vibrant beverage. For more on the effects of tannins, a compound also found in green tea, see this resource on Healthline(https://www.healthline.com/nutrition/tannins-in-tea).
Note: If you experience severe or persistent symptoms, consult a healthcare provider to rule out any underlying medical conditions or a rare allergy.
