Key takeaways:
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Drinking tea while fasting is generally allowed, and may even offer added benefits to support your experience.
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Avoid any additions like milk, creamers, sugar, honey, or artificial sweeteners while fasting; these have calories, and can spike glucose levels.
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Zero-calorie sweeteners are not advised while fasting, because they can affect the intestinal microbiome.
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Caffeine should be limited, or at least avoided during a fast, especially for those with caffeine sensitivities
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Teas are a valuable component of the Prolon 5-Day FMD Protocol, which includes several organic, herbal options to support your fast.
Can you drink tea while fasting?
Yes, usually: plain, unsweetened tea can be included in most types of fasting without breaking your fast. Herbal, green, black, and matcha teas are so low in calories that they do not significantly activate the body’s nutrient sensing pathways, though caffeinated teas are best kept modest, since too much caffeine may affect the fasting state. Prolon’s Fasting Mimicking Diet includes its own non-caffeinated herbal teas.
Skip milk, sugar, and honey, which add calories that can break your fast, and avoid artificial sweeteners as well. If you are considering a water fast, some experts say only plain water is allowed, so check with a healthcare practitioner before trying one.
The general rule of tea and fasting: keep it plain and simple
You may be pleased to know that herbal, green, black, and even unsweetened matcha green teas may be included in most types of fasting regimens without breaking your fast. In fact, tea may also support your overall fasting experience, starting with hydration. They’re also high in antioxidants, which help protect your cells from free radicals.
If you’d like to take advantage of all the wonderful health perks tea has to offer while you fast, the key is to enjoy them without sweeteners, dairy, artificial flavorings, or other additions. Additives like these usually contain calories that may trigger an insulin response. Plain, unsweetened teas, on the other hand, are so low in calories they do not significantly activate the body’s nutrient sensing pathways, and are generally considered admissible for both intermittent and periodic fasting regimens, including Prolon’s 5-Day FMD Protocol.
Note: If you are considering a water fast, some experts say you can only consume plain water, and not tea. However, water fasting is a more extreme form of fasting, so as with all fasting regimens, you should consult a healthcare practitioner to discuss specifics, safety, and side effects before trying one.
Different types of tea you can drink while fasting
In addition to their plant leaves, most teas also contain polyphenols (plant-based antioxidants), minerals, certain amino acids like glutamine and L-theanine, as well as some vitamins. Depending on the kind of tea you drink, they may also contain caffeine, which should be limited to less than 140 mg a day during fasting, as it’s possible that higher levels can trigger your nutrient sensing pathways, and therefore kick the body out of its fasting state. If you’re sensitive to caffeine, tend to have trouble sleeping, or have atrial fibrillation or an arrhythmia, it’s recommended you avoid caffeinated teas entirely during your fast.
Here are some of the most common types of tea to incorporate into your fast, and the potential benefits they might provide:
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Black tea naturally contains caffeine, so it’s important to be mindful of how much you consume a day. Black teas also have antioxidants and flavonoids (anti-inflammatory, plant-derived phytochemicals) which have been linked to oxidative stress reduction.
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A review of 17 clinical trials suggests green tea may lower fasting blood sugar and HbA1c, a longer-term measure of blood sugar. While still a caffeinated option, green tea has less caffeine than black tea and contains more catechins (plant-derived polyphenols and antioxidants) than any other dietary source, including chocolate, red wine, and apples. They also have more antioxidants than other types of tea, and in laboratory and animal studies they have been shown to help induce autophagy, the body’s natural process for clearing out old and damaged cells to prioritize healthier ones; the Fasting Mimicking Diet also activates autophagy during the fast.
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Matcha tea offers many of the same benefits as a green tea, since it’s produced from the same Camellia sinensis plant. In addition, clinical trials have linked matcha to lower stress, though results on attention and memory are mixed. In studies in mice, matcha affected the gut-liver axis in ways linked to metabolic health, though this has not yet been studied in people.
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Herbal teas can provide hydration during a fast, and since these teas do not contain caffeine, they can be enjoyed much more frequently. Again, just be sure there are no artificial flavors or sweeteners, and avoid any herbal teas that may contain bits of dried fruit– these things add calories, which can spike glucose levels and break your fast.
The following herbal teas are traditional choices that some people find soothing during a fast:
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Ginger tea is traditionally used to support digestion.
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Hibiscus tea is naturally caffeine-free, with a tart, fruity flavor.
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Peppermint tea is a refreshing, caffeine-free option that some people find soothing during a fast.
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Chamomile and jasmine teas are popular caffeine-free choices for winding down, and one study found the aroma of jasmine tea had a calming effect.
The impact of additions: what breaks a fast
If you’re already a regular tea lover, you likely have your own preferences for how to enjoy it. Adding a bit of sugar or cream to your black tea or a drizzle of honey into your herbal cup may be good for non-fasting days, but during a fast, these things must be omitted if you don’t want to compromise the fasting state. Here’s why the following tea additives will definitely break a fast:
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Adding milk to tea during fasting not only introduces extra calories, but carbohydrates and fats too. Even a small amount of cream or other dairy products, as well as non-dairy alternatives like almond, soy, or coconut milks, will take your body out of its fasting state.
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Adding sugar to tea during fasting will very likely spike your glucose levels, especially since your body is getting fewer or no other nutrients during a fast. Other natural sweeteners like honey and agave must also be omitted for the same reason.
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Adding zero-calorie artificial sweeteners during fasting may seem like a safe bet because they don’t include any calories. Nevertheless, studies have shown that zero-calorie sweeteners may still trigger an insulin response, and alter the intestinal microbiota which can lead to glucose intolerance. Since many people fast to support their overall health, these sweeteners can be counterproductive. It’s advisable to consult your healthcare practitioner before including these in any fasting protocol.
Does caffeine break a fast?
On its own, caffeine does not have any calories, and is generally considered ok in smaller amounts during a fast. There is limited evidence, however, that caffeine could have the potential to activate the PKA pathway, an enzyme that regulates cell growth and metabolism. As a result, it’s recommended to limit caffeine intake to less than 140 mg a day as a precaution (or one 8oz cup of coffee).
For those who choose to include some caffeine while fasting, a cup of black or green tea may help some people feel more alert, especially if fatigue sets in. Caffeine has also been shown to have appetite-suppressing properties that may help curb any hunger pangs you might feel during a fast. These benefits will not be the same for everyone, however, and it’s important to note that every individual’s response to caffeine may be different. Similarly, if you’re sensitive to caffeine, it can cause you to feel jittery or even anxious, especially on an empty stomach; in this case, it’s always best to listen to your own body, limit your caffeine intake, or omit it entirely while you fast.
Potential benefits of drinking tea while fasting
Beyond the specific benefits of the teas we’ve mentioned so far, there may be some more general upsides to drinking tea during a fast. For example, tea contains minerals like fluoride, manganese, calcium, magnesium, and zinc, to name a few. Drinking tea, specifically non-caffeinated options, is another way to stay hydrated too. Because some of our daily water intake normally comes from the food we eat, it’s particularly vital to drink more water during fasting to avoid dehydration and electrolyte imbalances. Finally, in addition to the potential antioxidant benefits tea provides, the simple sense of comfort and normalcy that sipping a cup throughout your fasting day offers may help soothe any feelings of discomfort or mental anxiety you may experience while fasting.
Drinking tea during the Prolon 5-Day FMD Protocol
One fasting routine that uses teas to support the experience is Prolon’s 5-Day FMD Protocol. Its specially-formulated nutrition technology is backed by over 25 years of research, and designed to support natural cellular clean-up via autophagy. The FMD differs from more conventional fasting types because it offers a very specific combination of key nutrients that keep the body in a fasting state while allowing it enough nourishment to perform necessary processes and protect lean muscle mass.
Each 5-Day FMD Protocol includes several sachets of lemon, spearmint, and hibiscus teas that are specifically curated to support the fasting experience. Each one is organic, herbal, and non-caffeinated, so you’re encouraged to drink as many cups throughout the day as you like. It’s one of the elements that helps make the program a positive experience. If you’re looking for an option that delivers many of the benefits of fasting, including fat-focused weight loss with lean muscle protection, support for a healthy BMI, and natural cellular clean-up via autophagy, the FMD may be an ideal solution for you.
Practical guidelines for tea lovers who fast
If you’re considering a fasting protocol, and would like to include teas for their added benefits and comfort, here are some basic tips to remember:
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Stick to plain, unsweetened tea, and avoid any additions like milk, sugar, and natural or artificial sweeteners.
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Listen to your body and observe how different teas affect your hunger levels and overall fasting experience, especially when it comes to caffeinated teas. Limit caffeine intake to less than 140 mg per day, or omit it entirely for those with caffeine sensitivities or a history of cardiovascular concerns.
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Consult with a healthcare practitioner for more personalized guidance, especially if you’re thinking about undertaking a longer fasting variant, or if you have existing health conditions.
For more information about Prolon, or the 5-Day FMD Protocol, reach out to our team anytime. We’re always here to help support and empower your health and longevity goals!
Sources:
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National Library Of Medicine. National Center For Biotechnology Information. “Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials.” Website.
National Library Of Medicine. National Center For Biotechnology Information. “Matcha green tea targets the gut–liver axis to alleviate obesity and metabolic disorders induced by a high-fat diet.” Website.
National Library Of Medicine. National Center For Biotechnology Information. “Molecular evidences of health benefits of drinking black tea.” Website.
National Library Of Medicine. National Center For Biotechnology Information. “Role of Herbal Teas in Regulating Cellular Homeostasis and Autophagy and Their Implications in Regulating Overall Health.” Website.
National Library Of Medicine. National Center For Biotechnology Information. “The therapeutic potential of matcha tea: A critical review on human and animal studies.” Website.
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Science Direct. “Effects of Tea Consumption on Nutrition and Health.” Website.
