Small changes in when and how you drink tea can protect your digestive system and liver function
A Harvard-trained gastroenterologist, Dr. Saurabh Sethi, warns that common tea-drinking habits many people consider harmless may be quietly damaging their gut and liver health. Here are the seven habits he says to avoid — and the smarter ways to enjoy your cup.
1. Drinking Tea on an Empty Stomach
Sipping tea first thing in the morning on an empty stomach increases stomach acid, which can irritate your gut lining over time and lead to bloating or heartburn. It’s better to have a light breakfast first, then follow with your tea to reduce digestive stress.
2. Adding Too Much Sugar
Many teas are sweetened heavily, but excess sugar promotes harmful gut bacteria, contributing to bloating, constipation and even long-term inflammation.Reducing sugar or switching to natural sweeteners helps preserve the beneficial compounds in tea.
3. Regularly Drinking “Detox” or Slimming Teas
Detox and slimming teas often contain strong herbs or laxatives. Dr Sethi cautions that frequent use can lead to abdominal pain, diarrhea, and even long-term disruption of gut flora. Use them sparingly and don’t rely on them for “cleansing.”
4. Overdoing Green Tea Extracts
Green tea extract supplements can be dangerous in high doses — they contain concentrated catechins and caffeine that may irritate the stomach and affect liver function. Try to stick to brewed green tea instead, and limit yourself to a few cups per day.
5. Drinking Tea That’s Too Hot
Tea that’s consumed at super-high temperatures (above ~60°C) can damage the lining of your esophagus and stomach, causing inflammation over time.Let your tea cool slightly before drinking to protect your gut.
6. Having Caffeinated Tea Late at Night
Caffeine late in the evening can disrupt sleep — and poor sleep affects your gut health and acid production. Dr Sethi recommends switching to caffeine-free herbal teas after dinner.
7. Drinking Too Much Bubble (Boba) Tea
Bubble tea is often loaded with sugar, and its tapioca pearls add empty carbohydrates. Dr Sethi warns this habit can upset your gut microbiome and increase inflammation — making it more harmful than enjoyable.
How to Drink Tea More Wisely
- Have tea after a meal rather than before.
- Cut down on sugar — go for lightly sweetened or plain.
- Limit the use of detox or slimming teas.
- Prefer brewed tea over extracts or supplements.
- Let your tea cool before you sip.
- Avoid caffeine in the evening; choose herbal alternatives.
- Enjoy bubble tea only occasionally.
