As someone who does intermittent fasting one of the toughest things is to find drinks to have, that aren’t just plain water whih is Ok if you like that but can get boring.
In this guide we look at various teas that won’t break a fast and as an added benefit they have other potential health benefits. So lets go
Here’s a curated list of teas that do not break an intermittent fast, along with their unique benefits.
All of these are naturally zero-calorie, contain no sweeteners or milk, and won’t spike insulin, making them ideal during fasting windows.
Teas That Won’t Break a Fast (and Their Benefits)
| Tea | Fasting-Safe? | Key Benefits |
| Green Tea | Yes | Boosts metabolism, supports fat burning, rich in antioxidants (EGCG) |
| Black Tea | Yes | May reduce appetite, supports heart health, contains caffeine |
| White Tea | Yes | Gentle on the stomach, rich in catechins, mild energy boost |
| Oolong Tea | Yes | May improve fat oxidation and insulin sensitivity |
| Pu-erh Tea | Yes | Fermented tea that supports digestion and lipid metabolism |
| Rooibos (Red Tea) | Yes | Caffeine-free, antioxidant-rich, supports blood pressure and stress reduction |
| Chamomile | Yes | Promotes relaxation, supports digestion and sleep |
| Peppermint Tea | Yes | Soothes the gut, reduces hunger, relieves headaches |
| Ginger Tea | Yes | Anti-inflammatory, supports digestion and immune function |
| Hibiscus Tea | Yes | May help lower blood pressure and support liver health |
| Turmeric Tea | Yes | Anti-inflammatory, antioxidant, supports metabolic health |
| Cinnamon Tea | Yes | Helps regulate blood sugar and curb cravings |
| Dandelion Root Tea | Yes | Supports liver detox, mild diuretic, rich in prebiotics |
| Nettle Leaf Tea | Yes | Supports kidney function, reduces inflammation and allergies |
| Fennel Tea | Yes | Reduces bloating, supports digestion, mildly appetite-suppressing |
General Tips While Fasting with Tea
- Always drink tea plain, without milk, cream, sugar, or honey.
- Lemon juice in small amounts (a few drops) is typically okay, but may stimulate digestion.
- Choose organic, non-flavored teas when possible to avoid hidden additives.
- Caffeinated teas (green, black, oolong) are best consumed earlier in the day to avoid disrupting sleep.
