Does Herbal Tea Break a Fast?

Various herbal teas are commonly used to promote weight loss, boost metabolism, and improve health. But does herbal tea break a fast? 

No, drinking tea won’t break a fast. In fact, certain herbal teas may enhance the impressive health benefits of fasting as long as they don’t contain high-carb ingredients such as fruits, sugar, or honey.

Learn more about drinking herbal tea while fasting and discover how to choose the best options to maximize your fasting success.

What is herbal tea?

Though some distinctions exist, tea and herbal teas are typically lumped into the same category.

Traditional tea is made by steeping the leaves of the Camellia sinensis plant in hot water. Only four types of tea are derived from this tea plant: black, green, oolong, and white tea. 

Though herbal teas are called teas, they’re actually infusions, as they’re made by steeping plants in hot water. Herbal teas don’t originate from the tea plant but are typically made from various other plants, herbs, and spices.

In addition, some varieties may contain dried fruits or flowers, such as raspberries, oranges, chamomile, roses, or hibiscus. 

Popular fasting tea options include:

• Black tea
• Ginger tea
• Green tea
• Hibiscus tea
• Peppermint tea
• White tea

Most teas are packaged in tea bags for effortless steeping, though they’re also available as loose tea leaves that undergo less processing, giving them a fresher and more aromatic flavor. 

Watch the video below to learn more about what can break a fast and what doesn’t. 

Does herbal tea break a fast?

There are several types of fasts, and whether or not you can drink herbal tea during the fasting period depends on the fast you’re practicing.

Common fasting methods include:

• Water fasts
• Dry fasts
• Intermittent fasting

Traditional fasting involves drinking only water for an extended period, typically lasting 16 to 18 hours but sometimes extending to 24 hours or longer. Consuming anything other than plain water during a water fast would technically break the fast.

Dry fasting is the most extreme method and involves abstaining from all food and liquids for no longer than one day.

Intermittent fasting is a broad term involving many fasting methods and consists of time-restricted periods of eating followed by periods of fasting.

The most popular form of intermittent fasting is the 16:8 method, which consists of 16 hours of fasting followed by an eight-hour eating window. 

Any food or beverage that causes blood sugar spikes and triggers insulin release will break a fast. Insulin is a blood glucose-regulating hormone that regulates blood sugar balance. 

Insulin also prevents fat-burning and puts the body into a state of fat storage, directly counteracting the beneficial effects of fasting.   

Black coffee, tea, and herbal teas don’t contain calories, carbohydrates, or proteins that could raise insulin levels. This explains why you can safely consume these beverages during your fasting window. 

However, it’s crucial not to add milk, creamers, sugar, honey, or any other carbohydrate-containing additive to your tea as they can trigger insulin release and break your fast. 

“Plain and unsweetened herbal teas have virtually zero effect on insulin and won’t break a fast,” explains Dr. Berg.

Health benefits of herbal tea

There are thousands of herbal tea blends, each providing various potential health benefits depending on the herbs, flowers, or spices included. However, most herbal teas are rich in antioxidants and support overall well-being.

Here are six health benefits of regular herbal tea consumption. 

1. Aids digestion

The gut microbiome contains trillions of microbes and has been linked to physical and emotional health. A balanced gut flora can promote a healthy body mass index (BMI), support immune system function, help regulate mood, and promote healthy digestion.

However, an imbalance of beneficial bacteria linked to antibiotic use or poor dietary habits can contribute to obesity and digestive problems, such as irritable bowel syndrome (IBS), gas, and bloating.

Research published in Nutrients found that ginger can promote gut health and support digestion by increasing the growth of beneficial bacteria in the gut microbiome.¹

Consuming ginger tea while fasting may also help keep hunger cravings at bay, helping you achieve longer periods of caloric restriction and maximize the health benefits of fasting.  

2. Promotes weight loss

Certain herbal teas, such as cinnamon and rooibos tea, may support weight loss by helping regulate blood sugar levels and reducing cravings during fasting periods. 

A study published in Nutrients found that rooibos tea can help promote metabolic balance and lower inflammation, which is associated with a healthy body weight and reduced risk of obesity.²

3. Boosts antioxidant intake

Herbal teas contain various polyphenols, which are naturally occurring plant compounds with antioxidant and anti-inflammatory properties. 

Antioxidants help neutralize free radicals, which are highly unstable metabolic by-products that can cause oxidative stress and damage to cellular components and DNA.

Research published in Animal Nutrition found that tea polyphenols reduce the risk of various cancers, hypertension, and cardiovascular diseases. The study also found that polyphenols protect against neurodegeneration and gene mutations.³

4. Reduces stress

Certain herbal teas, such as lavender, lemon balm, and chamomile, are known for their stress-reducing effect, which explains why sipping a cup of tea can help lower stress and anxiety.

Teas, such as passionflower and valerian root, have anxiolytic effects, meaning they can reduce anxiety. These teas may help lower the release of cortisol, an adrenal hormone linked to stress, tension, and elevated blood pressure.

5. Improves insulin resistance

Insulin resistance refers to the body’s inability to respond to insulin signaling, leading to chronically elevated blood sugar and excessive insulin release. 

Blood sugar and insulin imbalances contribute to diabetes, cardiovascular disease, obesity, and metabolic syndrome. 

Several studies indicate that certain herbal teas, like hibiscus tea, can enhance insulin sensitivity and reduce the risk of metabolic diseases. 

Research published in the Journal of the Science of Food and Agriculture found that hibiscus tea mitigated insulin resistance, promoted normal blood sugar regulation, and supported balanced cholesterol levels.⁴

6. Enhances autophagy

Healthy cells are necessary for tissue regeneration, obtaining nutrients from food, and producing energy. Oxidative stress, toxins, and other factors can damage cellular components and lead to dysfunctional cell function.

Fasting triggers autophagy, a cellular repair mechanism that destroys and recycles damaged cells and proteins. Interestingly, certain polyphenols in herbal teas may enhance this process.

A study published in Nutrients concluded, ” Popular teas, including oolong tea, safflower tea, ginger tea, and hibiscus tea, as well as their polyphenolic components, have shown capacities in the modulation of autophagic pathways.”⁵

Tips for tea drinking during fasting 

While herbal teas have many benefits that may help prolong fasting, boost autophagy, and promote overall health, there are some considerations when choosing a fasting tea. 

China is the world’s largest tea producer, and teas grown in various Chinese regions have been linked to heavy metal contamination. 

These metals include arsenic and lead, which pose significant health risks when consumed as they can damage the central nervous system, liver, and kidneys.

Additionally, Chinese teas may contain harmful levels of pesticides and herbicides. A study published in Food Chemistry found that nearly all of the 122 samples taken of Chinese herbal teas contained residual pesticides.⁶

To avoid heavy metal toxicity and pesticides, choose organic tea grown under stricter farming practices and regulations. Compared to the 900 chemicals used in conventional farming, organic farmers utilize only around 25 different pest-control products.

Moreover, organic teas are typically sold in unbleached bags, which reduces exposure to chemical bleaches like epichlorohydrin, a known carcinogen. You can also opt for loose-leaf tea using a non-toxic tea infuser to reduce exposure. 

It’s also crucial to avoid sweet tea and herbal mixtures with dried fruits. Unlike plain tea, drinking tea with added sugar and carbs can spike blood sugar and break your fast.

FAQ

Sources

1. https://pubmed.ncbi.nlm.nih.gov/static-page/down_bethesda.html ?
2. https://pubmed.ncbi.nlm.nih.gov/static-page/down_bethesda.html ?
3. https://pubmed.ncbi.nlm.nih.gov/static-page/down_bethesda.html ?
4. https://pubmed.ncbi.nlm.nih.gov/25965053/ ?
5. https://pubmed.ncbi.nlm.nih.gov/static-page/down_bethesda.html ?
6. https://pubmed.ncbi.nlm.nih.gov/35180605/ ?