Tea — warm, comforting, and often hailed as a wellness drink — is something many of us rely on to start the day, wind down at night, or just enjoy a moment of calm. But what happens when that soothing sip starts to stir up stomach pain, bloating, or discomfort?
It might come as a surprise, but certain types of tea, or even how and when you drink it, can sometimes upset your stomach. While tea offers many health benefits, it’s not always gentle on the digestive system, especially if you're sensitive or sipping on an empty stomach.
Let’s break down why tea might be causing stomach pain and what you can do about it without giving up your favorite cup.
1. Tea Tannins Can Be Tough on the Tummy
Most black, green, and oolong teas contain tannins — natural compounds that give tea its slightly bitter taste. But tannins also increase stomach acid production and can irritate the stomach lining in some people.
You might notice:
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A gnawing or burning sensation in the stomach
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Nausea or queasiness, especially if you drink tea on an empty stomach
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Acid reflux or discomfort after meals
Tip: Try drinking your tea with food or a small snack to buffer the acid effect.
2. Caffeine: The Hidden Culprit
While tea usually contains less caffeine than coffee, green and black teas still have enough caffeine to trigger stomach issues in sensitive people. Caffeine:
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Relaxes the lower esophageal sphincter, leading to acid reflux
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Stimulates stomach acid, which can worsen gastritis or ulcers
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May increase anxiety or jitters, which can contribute to stomach upset
Tip: Switch to decaffeinated teas or herbal infusions like chamomile, rooibos, or peppermint if you’re prone to caffeine sensitivity.
3. Drinking Tea on an Empty Stomach
It’s a common habit — waking up and reaching for a cup of hot tea before breakfast. But for many people, this can trigger digestive discomfort.
Without food to absorb the tea’s acidity and tannins, your stomach may respond with:
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Cramps
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Nausea
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A heavy or bloated feeling
Tip: Always try to drink tea after eating or along with a light meal, especially in the morning.
4. Milk Tea and Lactose Sensitivity
If you enjoy your tea with milk — especially traditional milk tea or chai — the issue might not be the tea itself, but the dairy.
For those who are lactose intolerant or sensitive, dairy can cause:
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Gas and bloating
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Abdominal pain
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Diarrhea
Tip: Try switching to lactose-free or plant-based milk alternatives like oat, almond, or soy milk to see if symptoms improve.
5. Strong or Over-Steeped Tea
Stronger isn’t always better. When you steep tea too long, it can become more acidic and higher in tannins, which may irritate your stomach lining.
Tip: Brew your tea gently. For most teas:
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Green tea: steep for 2–3 minutes
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Black tea: 3–5 minutes
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Herbal teas: 5–7 minutes, as they’re usually gentler on the stomach
6. Artificial Additives and Flavors
Some flavored teas — especially those in prepackaged or bottled form — can contain preservatives, sweeteners, or artificial flavors that disrupt digestion.
Tip: Choose high-quality, loose-leaf or organic teas with minimal additives. Read labels carefully.
When to Be Concerned
If your stomach pain is severe, persistent, or comes with symptoms like:
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Vomiting
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Blood in stool
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Weight loss
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Heartburn that doesn’t go away
…it’s important to speak with a doctor. You may be dealing with conditions like gastritis, GERD, ulcers, or IBS, which require proper diagnosis and treatment.
Healthier Ways to Enjoy Tea Without the Tummy Troubles
✅ Drink tea after meals, not on an empty stomach
✅ Stick to mild teas like chamomile, ginger, or licorice if you’re sensitive
✅ Avoid over-steeping your tea
✅ Limit or remove milk and sugar if you suspect they’re triggering discomfort
✅ Try low-acid herbal teas — they’re soothing and naturally caffeine-free
✅ Stay hydrated with plain water, too — don’t rely solely on tea
Final Thoughts: Don’t Blame the Tea Too Fast
Tea isn’t inherently harmful — in fact, it offers antioxidants, mental clarity, and soothing rituals that many people benefit from. But just like any food or drink, it’s not one-size-fits-all. Listening to your body is key.
If you suspect your daily cup is causing more harm than good, it may just take a few simple adjustments to bring the joy back into your tea time, without the stomach ache.