For millions across India, the day begins only after a steaming cup of chai. It is comforting, familiar and deeply woven into daily life. But nutrition experts caution that consuming chai regularly on an empty stomach may have subtle effects on the body—especially when it becomes a long-term habit.
According to Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, chai contains a combination of caffeine, tannins, milk, sugar and spices, all of which stimulate the digestive system.
Increased acidity and gut discomfort
“When chai is consumed without any food buffer, this stimulation can be abrupt,” Apte explains. Over time, this may lead to increased gastric acid secretion, which can cause acidity, bloating or a burning sensation in the stomach—particularly in people prone to acid reflux or gastritis.
Tannins present in tea may also interfere with the absorption of certain nutrients if consumed excessively on an empty stomach.
Impact on energy levels
While chai gives an instant feeling of alertness, relying on it as the first intake of the day may backfire. Caffeine can trigger a spike in cortisol, the stress hormone, when consumed on an empty stomach. Over weeks, this may lead to energy crashes, irritability or dependency on repeated cups of tea to stay active.
Nutritionists note that the temporary boost may mask underlying fatigue rather than address it.
Effect on digestion over time
Milk and sugar in chai can be harsh on an empty stomach for some people, particularly those with lactose sensitivity. Regular exposure without food may slow digestion or cause discomfort such as nausea or heaviness.
Spices commonly used in chai—like ginger, cardamom or cloves—are generally beneficial, but without food, their impact can be stronger than intended.
A better way to enjoy chai
Experts do not suggest giving up chai altogether. Instead, they recommend having a small portion of food—such as soaked nuts, fruit, or a light breakfast—before or alongside tea. This helps cushion the stomach and supports smoother digestion.
Apte emphasises that listening to one’s body is key. “The effects may not be immediate, but over a month, the body begins to respond,” she notes.
For chai lovers, a small change in timing could make a big difference—without taking away the joy of that first comforting sip.