For many people, finishing a meal with a hot cup of chai is more than just a habit: it’s a ritual. That comforting brew of black tea, milk, and spices feels like the perfect way to wrap up lunch or dinner. But is this beloved practice doing more harm than good?
Some health experts caution against drinking tea immediately after eating, especially when it comes to nutrient absorption. Concerns have been raised about how certain compounds in tea might interfere with digestion or block the uptake of key minerals.
So, should you rethink that post-meal sip?
Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, tells indianexpress.com“Yes, it is true that drinking tea immediately after a meal can interfere with the absorption of certain nutrients, particularly iron. Tea contains compounds called tannins and polyphenols, which can bind to non-heme iron found in plant-based foods. When this binding occurs, it reduces the amount of iron your body can absorb from the meal.”
This is especially relevant for individuals who already have low iron levels or those at higher risk of iron deficiency, such as pregnant women, adolescents, or people following vegetarian or vegan diets. Over time, habitual consumption of tea right after meals may contribute to lower iron stores if not balanced with other iron-rich or iron-enhancing dietary choices.
Are certain types of tea that are more likely to affect digestion or absorption compared to others?
Different types of tea have varying levels of tannins and other bioactive compounds, so their effects can differ. Joshi notes that black tea and green tea contain significant amounts of tannins that may reduce iron absorption. Masala chaiwhich often includes black tea as its base along with spices like cinnamonginger, and cloves, can still affect iron absorption but the spices may provide some digestive benefits that partially counteract this effect.
“Herbal teas like chamomile or peppermint generally contain lower tannin levels and are less likely to interfere with nutrient absorption. However, their impact on digestion can vary based on individual tolerance and the specific herbs used,” states Joshi.
How long should one wait after a meal before having tea, and are there any specific health conditions that make this more important?
Ideally, Joshi mentions that it is best to “wait at least 30 to 60 minutes after a meal before having tea.” This window allows the body to begin absorbing nutrients before tannins and other compounds in the tea can interfere.
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“For individuals with anaemia, low iron stores, or those recovering from illness or surgery, this timing becomes even more important. People with gastrointestinal issues such as acid reflux may also want to avoid tea immediately after eating, as it could aggravate symptoms.
If someone strongly prefers tea with meals, they can consider switching to herbal infusions that are less likely to inhibit absorption, or pair their meals with vitamin C-rich foods, which can enhance iron absorption and offset some of the effects of tannins,” concludes Joshi.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.