Can Drinking Chai on an Empty Stomach in the Evening Harm Your Gut? Dietitian Explains

Many people like to start their day with a cup of chai (tea). However, in our Indian culture, what is even more common and popular is – evening tea. People like engaging in conversations over their tea breaks, be it at home, office, or anywhere else. One concern that often arises is: if you are having your evening chai on an empty stomach, can it harm your gut health? Today, we will answer this for you. 

To understand this better, we reached out to our top dietitian, Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.

Evening Chai on an Empty Stomach: Bad For Your Gut? 

Ms Chitra says that consumption of chai in the evening on an empty stomach is not always dangerous for everyone. The expert continues, “But there is always a chance that it might cause certain problems in digestion in some individuals. In case of consumption of strong tea in the evening after many hours of fasting, it is possible that someone may experience acidity, heartburn, nausea, or bloating, given the individual has a sensitive digestive system.”

Can evening tea lead to acidity or bloating? Answering this, the expert says, “Consumption of strong chai might cause irritation in the stomach of individuals having acidity or reflux. Moreover, if you consume tea after long gaps from the last meal increases chances of symptoms like burning sensation, belching, nausea, or abdominal pain. In addition, milk causes bloating and loose stool among individuals with lactose intolerance.”

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Who Should Avoid Tea On An Empty Stomach?

Ms Chitra says that individuals with a history of acid reflux, gastritis, indigestion, or any stomach problems can benefit from refraining from strong chai on an empty stomach. The expert further explains, “People who have high sensitivity to caffeine must be careful as well because drinking caffeine late at night near bedtime may cause sleeping issues.”

Does the tea’s quantity and strength matter? The expert weighs in, “Yes. A strong drink, more than one cup and excessive sugar consumption can cause the possibility of stomach problems. The tolerance of individuals is also important; for example, people who do not experience any symptoms after consuming the tea may not have to avoid it entirely.”

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Another commonly-asked question is: what is the safe food option to have with chai? “Consuming tea when one eats something light and nutritious can help. Some healthy examples include roasted chana, dry fruits, and some healthy snacks,” shares the expert.

“However, in case one experiences acidity, pain in the abdomen, nausea, or any other form of digestive disturbance due to drinking too much chai, then it is better that the strength of the same is reduced and one does not drink it on an empty stomach,” concludes Ms Chitra.

Is Tea a Gut-Friendly Drink Overall?

A 2019 study, published in the journal Nutrients, shares that the gut microbiome (refers to the trillions of microbes living in our digestive tract) plays an important role in our overall health, immunity, and well-being. What we eat and drink directly impacts the balance of these microbes, which can prevent or trigger different diseases. This research depicted that tea, the most frequently consumed beverage globally besides water, contains compounds that positively interact with our gut bacteria. 

Tea is rich in polyphenols, especially catechins are present in green tea and theaflavins in black tea. These get absorbed and metabolised by our gut microbiota. This is a two-way relationship: the gut bacteria break down tea polyphenols into useful, health-boosting compounds, and the tea polyphenols themselves help shape a healthier microbial environment. Human trials suggest that drinking up to 4-5 cups (1000 mL) of green tea every day can increase the proportion of Bifidobacterium, which is a type of beneficial gut bacteria. 

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The study also adds that black, oolong, Pu-erh, and Fuzhuan teas can improve microbial diversity and adjust bacterial ratios in a good way. The findings support the idea that regular tea intake can help regulate the gut microbiome and potentially offset gut imbalances caused by obesity or high-fat diets. The research, therefore, strongly suggests that tea is indeed a gut-friendly drink. 

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Conclusion

Tea is rich in gut-boosting polyphenols. Therefore, drinking a strong cup of chai on an empty stomach in the evening can cause acidity and discomfort for those with sensitive digestive systems. To enjoy your daily brew without any unwanted side effects, try to pair your evening tea with a light, healthy snack such as roasted chana or mixed nuts. With the help of this simple adjustment, you can safely reap the impressive microbiome benefits of tea, while keeping your gut happy.