Can You Drink Tea While Intermittent Fasting?

Can You Drink Tea While Intermittent Fasting? Is it advisable, and are there any advantages? Let’s explore this frequently asked question.

Yes, you can drink tea during intermittent fasting. Opt for unsweetened, calorie-free tea, as it doesn’t break your fast. Herbal, green, or black tea varieties are suitable. Avoid adding sugar, milk, or other additives, as they contain calories and can disrupt the fasting state.

But what are the advantages of drinking tea during intermittent fasting, and which varieties of tea are the best? Continue reading to discover more!

Drinking Tea While Intermittent Fasting – Detailed Overview

As previously mentioned, unsweetened tea consumption during your fasting period is acceptable. Tea contains minimal calories and does not provoke a significant insulin response. Drinking tea can help keep you hydrated and provide additional benefits while fasting, such as improved mental clarity and appetite suppression.

Drinking Tea While Intermittent Fasting - Detailed Overview

What Constitutes Breaking Your Fast?

Breaking your fast occurs when you consume anything that triggers an insulin response. This event stops the body’s fat-burning mode and shifts it to a fed state. It typically happens when you consume calories, particularly from carbohydrates and proteins.

Certain Beverages That Break Your Fast

Some beverages, like fruit juices, milk, and sugary soft drinks, contain calories and can break your fast. Even some seemingly healthy options, such as smoothies and protein shakes, can also break your fast due to their calorie content.

Does Tea Break Your Fast?

Plain tea (green, black, white, or oolong) without any added sweeteners, milk, or cream does not break your fast. The negligible calorie content and lack of insulin response make tea an acceptable beverage during intermittent fasting.

Does Tea Break Your Fast

Benefits of Drinking Tea While Intermittent Fasting

Drinking tea during your fasting window offers several benefits:

  • Enhances mental clarity and focus due to the presence of caffeine and L-theanine
  • Suppresses appetite, making it easier to stick to your fasting schedule
  • Provides antioxidants that support overall health and well-being
  • Promotes hydration
  • It can help improve digestion and gut health

Best Types of Tea for Intermittent Fasting

The best types of tea to drink while intermittent fasting are those without added sweeteners or calories:

  • Green tea: Offers antioxidants and boosts metabolism
  • Black tea: Provides a stronger caffeine kick and may improve gut health
  • White tea: Contains the highest amount of antioxidants among tea varieties
  • Oolong tea: A mix of green and black tea with metabolism-boosting properties

Each tea type comes with its unique flavour profile and health benefits. For example, green tea is well-known for its high antioxidant content, particularly epigallocatechin gallate (EGCG). This potent antioxidant is linked to numerous health benefits, including weight loss, heart health, and brain function.

Black tea, on the other hand, is fermented, which gives it a bold, robust flavour. The fermentation process increases theaflavins and thearubigins, compounds that are responsible for black tea’s unique taste and health benefits. These antioxidants may help reduce inflammation, support gut health, and even lower cholesterol levels.

White tea is the least processed of all tea varieties, which means it retains the highest level of antioxidants. It has a delicate, subtle flavour and is often considered the most refreshing tea option. White tea is packed with catechins, which may help with weight loss and support cardiovascular health.

Oolong tea is a partially fermented tea that sits somewhere between green and black tea in terms of taste and health benefits. It is known for its unique, complex flavour and its ability to boost metabolism, making it a popular choice for those looking to lose weight.

Best Types of Tea for Intermittent Fasting

Herbal Teas and Intermittent Fasting

Herbal teas can also be consumed during intermittent fasting as long as they do not contain added sugars or calories. Some popular choices include:

  • Peppermint tea: Can help with digestion and reduce bloating
  • Chamomile tea: May improve sleep quality and promote relaxation
  • Ginger tea: Aids in digestion and reduces inflammation
  • Rooibos tea: Rich in antioxidants and may support heart health
  • Lemon balm tea: Can help reduce anxiety and stress

Each herbal tea offers a unique set of health benefits, often derived from the plants used in their preparation. For instance, peppermint tea is known for its soothing effects on the digestive system and can help alleviate bloating and indigestion.

Chamomile tea is popular for those seeking relaxation and improved sleep quality. Its calming properties have been attributed to the presence of apigenin, a compound that binds to specific receptors in the brain, promoting relaxation and sleep.

Ginger tea is another excellent option for those looking to support their digestive health. Its active component, gingerol, is known for its anti-inflammatory properties and may help reduce pain and inflammation in the body.

Rooibos tea, native to South Africa, is a caffeine-free herbal tea packed with antioxidants. It has been linked to heart health, improved digestion, and even cancer prevention. Rooibos tea is also known for its naturally sweet and earthy flavour, making it an enjoyable beverage for many.

Lemon balm tea, made from the leaves of the lemon balm plant, can help reduce anxiety and stress. It is believed that lemon balm tea’s calming effects are due to its ability to increase the activity of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that inhibits excitability and promotes relaxation.

Tips for Drinking Tea While Intermittent Fasting

To ensure you reap the benefits of tea while fasting, keep the following tips in mind:

  • Opt for plain, unsweetened tea
  • Avoid adding milk, cream, or sugar to your tea
  • Limit caffeine intake, particularly during the latter part of your fasting window
  • Experiment with different tea varieties to find your favourites
  • Consider incorporating herbal teas for their unique benefits
  • Drink tea mindfully, taking the time to savour its flavours and aromas

By choosing teas without added sweeteners or calories, you can support your fasting goals while enjoying a variety of delicious flavours. Experimenting with different tea types and herbal infusions can help you discover new favourites and keep your fasting experience enjoyable and varied.

Tips for Drinking Tea While Intermittent Fasting


Drinking tea during intermittent fasting is not only acceptable but also beneficial. Choosing unsweetened, calorie-free teas can help suppress appetite, improve mental clarity, and support overall health. Experiment with different tea varieties and herbal teas to find the ones that suit your taste and support your fasting goals.

Incorporating tea into your fasting regimen can enhance the overall experience and enjoy numerous health benefits. As you explore the world of tea, you may find that this ancient beverage becomes an integral part of your intermittent fasting journey, providing comfort, flavour, and well-being in every cup.

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